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, supportive surface.

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 other leg.

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