Back pain is a common complaint that may result from a variety of factors other than a back injury. Sitting for extended periods of time will tighten your upper leg and hip muscles, pulling on your back muscles.
When you do not use your core during the day, you are putting extra pressure on your lower back, which makes your lower back muscles work twice as hard. Overexertion will make you exhausted and more vulnerable to back injury, even though you are a very active person.
Whatever the underlying cause, the fact of the matter is that your back is in pain. So, when the pain becomes unbearable, it is reasonable that you would like to get relief as quickly as possible.
The best part is that most people do not require surgical treatment for their back pain, whether it is intermittent or chronic.
How Yoga Helps Alleviate Back Pain
Yoga is one of the most common ways to alleviate lower back pain. The exercise helps to extend and enhance tissues that protect the spine and back.
For instance, there are the transverse abdominis muscles, which serve to support your back, the multifidus muscles, which also help to support your vertebrae, and the paraspinal muscles, which help you curve your back.
Bad posture is the source of several back and spine issues. Having back or spine problems, on the other hand, can make your posture even worse, compounding the situation. Yoga is an excellent method to enhance your posture.
Excessive strain in the back and shoulder muscles is one of the most common causes of back pain. You will maintain poses for several seconds during a yoga session. This allows the muscles to stretch and become more flexible.
You will note that your back muscles feel more relaxed and flexible at the end of a yoga session than they did at the beginning. Many back issues are caused by a lack of strength in the back muscles compared to other parts of the body, putting extra strain on the spine.
Yoga poses that are held for a while tend to strengthen the back muscles, which can help to relieve back pain. Aim to keep your spine straight and in proper alignment while performing yoga poses. This means that you get the most out of your back muscles.
Finally, improving your body sensitivity is one of the most effective ways to avoid back injury. When you practice yoga, you are prompted to learn about your body and how it moves.
This helps you distinguish between movements that cause harm or discomfort and movements that increase strength and mobility. Increasing your body consciousness will help you avoid more back and spine issues.
Following are 9 yoga poses to alleviate back pain.
1. Child’s Pose
Stretch the knees, shins, hips, back, and limbs in this restorative pose. Start by getting down on your hands and knees on the mat. Spread your legs slightly wider than your elbows and point your toes behind you, allowing your big toes to connect.
Sit back on your feet and lower your body between your thighs as you stretch as far out as you can with your palms, keeping your back flat. Have your knees high and, if possible, lay your forehead on your mat. Take 10-15 deep breaths, then exhale slowly.
2. Forward Seated Fold Pose
Lower back pain is also caused by tight hamstrings, and if you work at a desk, you’re at risk for both. Stretch the back, hamstrings, and shoulders by doing the sitting forward fold pose multiple times a day.
Sit on your mat, legs straight, feet together and flexed, body upright (but not arched), and jaw raised as if you’re proud to be doing this pose (and why shouldn’t you be!).
Take a deep breath in to straighten out as far as possible before folding over and walking your palms down the sides of your thighs as you drop your body as much as possible. Hold the stance for 8-10 breaths, then gently lift the body back up.
3. Sitting Wide Leg Forward Bend
The backs and insides of your calves, as well as your back and groin, are the subject of this pose. Sit up straight with your feet pointing up and your legs stretched out as far as they can go.
Reach forward putting your palms flat on the ground and push down while straightening and stretching your back. Inhale deeply, then thoroughly exhale while walking your hands forward and lowering your body as far as possible towards the ground while holding your body upright.
Come to a full stop when you feel an intense stretch in the spots previously discussed. Stay in this position for 8-10 breaths before slowly lifting the upper body back to its starting point.
4. Head to Knee Frontward Bend
This position is comparable to the seated forward fold which has similar advantages. It stretches the groin as well. Start in the same place as the forward fold, but slip your left foot’s sole against your right inner thigh.
Drop your left knee as far as you can into a half-butterfly posture while keeping your right foot pointed up. Fold-down as much as you can with your body while walking your hands down the sides of your right thigh.
Stay in that position for 8-10 breaths before slowly rising to the original position. Repeat on the other leg.
5. Downward Dog
Your feet, leg muscles, lower back, calves, shoulders, hands, and neck will all benefit from downward dog. Start on your hands and knees, shoulders precisely above wrists, and hips precisely above knees.
Your fingers should be sprawled and your hands should be pushing into the ground. Raise your hips and push with your palms to create an A-shape using your body. To alleviate any tension in the neck, move your heels toward the ground and let your head drop.
Stay in this position for a count of 8 to 10 while inhaling and exhaling slowly.
6. Reclined Supine Twist
One of the most comfortable poses for the lower back and hips is this one. Your spine, shoulders, and chest will be stretched as well. Tightly hold your knees against your chest when lying on your back.
Inhale deeply, then exhale fully while dropping your legs to the ground. Maintain a higher knee-to-hip ratio. To promote a deep stretch, spread your arms out to the sides or put your left forearm on your right leg, lowering both shoulders to the ground.
Look over your right shoulder. Shut your eyes and breath deeply for 10 seconds. Turn to the other side and repeat.
Your whole back, as well as your chest, hips, neck, and core, will be stretched as you switch between these two positions. Begin on your hands and knees, shoulders immediately above your hands, and hips immediately above your knees.
Push your hands into the ground, spreading your fingers. Arc your back, raise your pelvis and head and gaze upwards as you inhale. Round your spine and tuck your pelvis as you exhale, bending your head against your chest as you look between your knees.
Switch back and forth between both of these poses for 10 to 15 seconds breathing deeply.
8. Legs up Wall
This therapeutic and quite calming yoga position can help alleviate stress and minimize back pain by increasing circulation in the upper body and head via passive inversion. It’s one of the most successful back-pain-relieving yoga poses.
Begin by putting your right arm, hip, and thigh against a wall while sitting on the floor (have a rolled-up towel or yoga bolster close by). Lie down on the floor and then turn around so that you can place your legs straight up onto the wall.
With your legs up and leaning on the wall, your body should be perpendicular to the wall. Then, push your feet against the wall, raise your hips, and slip the bolster beneath you. In a “T” pose, extend your arms. Just lie there for five minutes.
Push your feet against the wall and raise your hips to slip the bolster out from under you when you’re finished. Then gradually bring your pelvis back to the floor, turn to your right side, and raise yourself to a seated position using your hand.
9. Reverse Pigeon Pose
This is a great way to stretch out your lower back, knees, hips, and glutes while also relieving sciatica. Begin on your back with bent knees and your feet flat against the floor, hip-width apart.
Lift your right foot above your knee and place it on top of your left thigh. Thread your right hand between your thighs and grab the back of your left thigh with your left hand, pulling it together. Pull both legs as close to your chest as you can.
Hold the position for 8 to 10 seconds while breathing deeply. Repeat with the other leg.
Many people experience back pain for a variety of reasons. Anything from sitting at a desk all day to overexertion can lead to back injury or discomfort. Fortunately, for most of us, invasive procedures such as surgery are not necessary to relieve the problem.
Regularly engaging in back-strengthening exercises, such as the yoga poses listed above, is a great way to reduce, or even eliminate back pain for most people.
These positions should be performed slowly and gently to avoid injuries when doing yoga. Muscles may be overstretched or strained by making abrupt movements or twisting forcefully.
Yoga is generally an effective and safe method to treat persistent back pain. Furthermore, it is believed to have a favorable effect on some psychological ailments as well.
However, if your back discomfort gets worse, or a new pain develops while engaging in a particular position, stop right away and call your doctor. Additionally, if after a fair period of time, you do not get any results, speak with your doctor and discuss changing your routine.
Keep in mind that restorative yoga isn’t an all-inclusive solution; instead, it’s a continuous method. You must pay close attention to your body and adjust your routine accordingly to find the most suitable solution for you.
Yorvana is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by linking to Amazon. Our product recommendations are guided solely by our editors. We have no relationship with manufacturers.