5 Yoga Poses For Back Pain
Most of us have probably experienced back pain resulting from lifting something heavy, playing sports, falling, or even sleeping in an uncomfortable position. Others experience chronic back pain that can have many different causes. No matter the origin, dealing with back pain is never fun, but it unfortunately becomes a more common annoyance as we age.
“There is evidence that yoga can help to relieve back pain by stretching and strengthening the spine while also lubricating the cartilage.”
Types of Back Pain
Over time, the cartilage or “disks” between the vertebrae of the spine begin to dry out and no longer offer the same protective cushion. This can cause more pressure on the vertebrae, leading to inflammation and chronic pain. Back pain that is caused by injury, though temporary, is no less painful or annoying than chronic back pain. When not healed properly, these injuries can create future chronic issues.
How Does Yoga Help?
If you experience either of these types of back pain, yoga might be just what you need. There is evidence that yoga can help to relieve back pain by stretching and strengthening the spine while also lubricating the cartilage. Stronger core muscles also help to stabilize and support the spine and the associated joints and muscles, helping to prevent future injury. Yoga inversions (poses where the head is below the heart) also provide excellent relief by decreasing weight and pressure on the spine.
Of course, check with your doctor before embarking on any new fitness journey, especially following any injuries or surgeries. When recovering from a back injury, don’t practice yoga until you are no longer in the acute phase of your injury. Yoga can greatly help decrease your symptoms and encourage healing as you recover.
Here are 5 great yoga poses for back pain:
1. Cat & Cow Pose
This beginner-friendly pose is very gentle and helps to warm up and loosen the spine. It also stretches the upper and lower back muscles, the chest, and neck, while strengthening the arms and core.
2. Upward Facing Dog
This beginner pose provides a gentle stretch in the lower back, chest, and hip flexors. If it feels too intense, you can also try Low Cobra or Sphinx Pose for a less intense backbend.
3. Downward Facing Dog
A foundational yoga pose, Downward Facing Dog is a mild inversion that not only stretches the back and legs, but also relieves pressure on the neck and spine by allowing the head to hang heavy.
4. Triangle Pose
This essential standing pose works a different area of the back. It stretches and strengthens the sides of the lower back near the hips, while also relieving pressure in the neck.
5. Half Lord of the Fishes
This seated pose provides a gentle twist in the hips, spine, and back muscles. It also stretches out the neck and shoulders, providing huge relief.
These poses are great on their own, but they work best when incorporated into a yoga flow. Not only will your back feel better from stretching and strengthening tense areas, but your entire body will benefit from moving through a complete yoga sequence.
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See you on the mat!
