Back pain is one of the most common health problems in America. It can be brought on by in many way, including poor posture, improper lifting techniques, a lack of physical activity, and even, some say, unresolved trauma. Fortunately, yoga offers poses that can help relieve the pressure and restore balance to your back.
If you experience back pain, here are some yoga poses you might want to try.
Lower Back and Neck Pain
Child’s pose is one of the most relaxing and comforting ones in yoga. It helps to calm both mind and body, while stretching muscles in the lower back and legs. Start on your hands and knees with your knees spread as wide as they can comfortably go and drop your belly down towards the floor between them. Let your forehead come to rest gently on the ground or place it on a block to make this more comfortable. Hold for up to five minutes if possible before slowly coming out of the pose.
Another great way to relieve tension from your lower back is with a half spinal twist. From sitting cross-legged, bring one knee into your chest then extend that leg out straight behind you so it rests against the other knee which is still tucked into your chest. Then take both arms behind you and clasp one hand over each shoulder blade before twisting around to look at one arm, then the other as far as possible without straining too much or making any sharp movements. Repeat after switching sides.
Yoga Poses to Relieve The Pressure
One of the most popular poses for relieving back pain is downward-facing dog. Downward-facing dog is a simple stretch that lengthens the muscles in the back. To do the pose, start on all fours, tuck your toes under, tighten your stomach, and then push up into a high plank position with hands on the ground directly below shoulders. From there, move your sit bones higher, until you are evenly balanced front to back between your feet and hands, and your sit bones are as high as they can go.
Another great yoga pose for relieving back pain is pigeon pose. To do pigeon pose, you’ll need to kneel on all fours, placing knees hips-width apart or wider. Move your right foot forward until it’s underneath your right hip and move your left foot behind it with toes pointed outward. Now lower your chest toward your thighs while keeping your elbows close to your body. Place your forehead on the floor, if possible. Then extend your arms straight out in front of you, as you lift your upper body off floor into a sort of “plow” position with your head hovering either just above or at same level as your elbows. Hold pigeon pose for five to ten breaths before lowering onto your forearms and repeating steps the pose with your other side.
Seated Spinal Twist Pose
Seated spinal twist pose helps relieve tension in the lower back and provides a gentle twist to the spine. To do this pose, start seated with your legs crossed and your feet and hips evenly on the floor. Sit up straight with your back against the chair or wall. Reach one arm behind you, then lean back slightly as you reach for the opposite foot with the same hand. Hold for 15 to 30 seconds, then switch sides. Repeat three times on each side.
This pose will help stretch out your lower back muscles by gently twisting your spine in an elongated manner. It’s an easy, gentle way to combat lower back pain without any sort of strenuous activity or exercise.
Bridge pose is an excellent option for those who are experiencing lower back pain. Bridge pose helps to strengthen the muscles of he core, which should help alleviate the tension in the spine. To do this pose, lie down with your knees bent and your feet flat on the floor. Press into your feet and lift up onto your toes as high as you can. Push firmly through your heels and use that pressure to pull you hips up off of the ground until you’re balancing on your toes. You should feel a deep stretch in the hamstrings, thighs, and lower back. Hold for five to ten breaths before bringing yourself back down to the ground.
Forward Bend Pose
The forward bend pose is one of the easiest poses you can do to relieve pain in your lower back. To perform this pose, you should start by standing with your feet together and then bend from your hips, bringing your hands down to the floor or a chair. You’ll want to make sure that the majority of the pressure is on the soles of your feet, not on your toes or heels. Bend your knees to make the pose easier. If you’re having trouble balancing, put one hand over the other and hold them in front of you. This will help you balance while bending at the hips without putting too much pressure on your spine. You’ll also want to be careful not to overdo this pose, as it could cause more harm than good if done incorrectly.
Lower back and neck pain can be debilitating, so it’s important to take action to relieve the pressure. There are many yoga poses that can help with back and neck pain, include seated spinal twist, bridge, and forward bend. If you’re experiencing back or neck pain, try incorporating these and other yoga poses into your regular fitness routine.