Yoga for Back Pain Relief
Yoga for Back Pain Relief
By Brennan Howe
A good, regular yoga practice will go far in relieving the stress
and tension that sometimes cause mild back pain, and in fact,
studies have shown that yoga is the number one most effective
exercise for relieving back pain. However, not all yoga poses
relieve back pain, and some can in fact aggravate existing pain, so
it is important to know which poses will be most helpful in
relieving back pain. It is best to do these exercises under
the supervision of a certified yoga instructor, and if you encounter
any problems with these poses, you should consult an expert.
Even just one or two sessions with a yoga instructor can help, as an
instructor will help you with your form and posture during poses.
Here are some of the best yoga poses for relieving back pain.
Each pose should be held from five to ten seconds, depending upon
your level of comfort, and should be done on a mat or other soft,
CORPSE: Lie flat on your back in a relaxed position, arms
resting at your sides, palms down, and legs lying naturally, with
knees turned out slightly. If it hurts your back to have your
knees turned outward, do this pose with knees bent, feet flat on the
floor. Breathe in and out for a few seconds while allowing any
tension to leave the body.
CAT STRETCH: Start out on your hands and knees with a flat
back. Your hands should be directly under your shoulders with
fingers spread. Knees should be directly under the hips.
Head is held loosely so that you are looking at the floor between
your hands. Inhale, and as you exhale, arch your back toward
the ceiling, tuck your chin in to your chest so that you are looking
at your navel, and tuck your tailbone underneath. Hold, then
release back into your original position.
WIND-RELEASING POSE: Lie flat on your back as in Corpse pose.
As you inhale, bend your knee, place your hands right below the
knee, and draw your leg towards your chest. Your left leg
should remain flat on the floor. Exhale and bring your
forehead up to touch your knee. Inhale, and then as you
exhale, return to your original position. Repeat with the
SAGE TWIST: Warning for this pose—it involves twisting your
back, so you should take particular care not to twist too far or you
risk aggravating any existing back pain. This should be a
gentle stretch; twist just as far as
is comfortable. Sit on
the floor with both legs out in front of you. Bend your right
knee, lift your right leg over your left, and place your right foot
on the floor next to your left knee. Sitting with spine
straight, place your left elbow on the right side of your right
knee. Bend your left arm so that your left fingertips are
touching your right hip, while at the same time, twisting to look
over your right shoulder. This is where you need to be careful
not to twist too far. Hold for a few seconds, release, and repeat on
the opposite side.
PALM TREE: Stand with feet facing forward, arms at your
sides, weight distributed evenly on both feet. Raise both arms
over your head, interlock your fingers, and turn your hands so that
your palms are facing upward. Next, place your palms on your
head and turn your head so that you are looking slightly upward.
Stretch your arms upwards, and at the same time, come up onto your
toes if you can do so without pain. Stretch your entire body
upward and hold, if you can. Some people have difficulty balancing
during this pose, so just do the stretching parts if you need to.
FISH POSE: Lie on your back with knees bent and arms at your
side. Arch your back as far as you comfortably can and raise it off
the ground by pushing the floor with your elbows. If you can,
tilt your head backwards and rest the crown of your head on the
floor. Breathe deeply from the diaphragm and hold pose for one
minute if you can.
LOCUST: Lie face down with arms at the side, palms down, and
elbows slightly bent with fingers pointing towards the feet.
Raise your legs and thighs as high off the ground as possible
without causing your back any pain. Hold for one second and
repeat up to twelve times. This can be a vigorous exercise so
you must take care to strain already injured muscles.
BENDING FORWARD POSTURE: Stand up straight with feet together
and arms hanging loosely along your sides. Breathe in deeply
and raise your arms straight above your head. While breathing
out, bend forward and touch your toes if you can. If you can’t
reach your toes, grab hold of your ankles or calves. To
complete the pose, you should touch your head to your knees, but
this may be too difficult for many who suffer from lower back pain.
Your movements during this pose should be smooth, not jerky.
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