Alleviating Back Pain With Yoga
Yoga helps me daily to manage back pain from a injury I had as a teen, it can help you too.
Today’s topic I am way too familiar with, back pain. When I was a young teen I had a gymnastics injury that lead me to have back surgery. I have dealt with the aftermath of that injury and surgery ever since. I go through waves of feeling great, then not so great. But I notice when I stretch and do yoga, my back feels the best. Yoga is an effective way to alleviate back pain. Whether you have a sedentary job or are an athlete, back pain can be a common ailment. Practicing yoga or simply stretching can help to reduce tension in the muscles, improve posture, and increase circulation to the affected areas. Here are five of my favorite yoga poses that can help relieve back pain:
Child's Pose (Balasana)
Child's pose is a gentle resting pose that helps to stretch the lower back muscles and relieve tension in the spine. To practice, begin on all fours with your wrists under your shoulders and your knees under your hips. Slowly lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the mat and breathe deeply for several breaths to several minutes..
Cat-Cow Pose (Marjaryasana/Bitilasana)
Cat-Cow is a gentle flow between two poses that helps to stretch the spine and can help relieve lower back pain. Begin on all fours, with your wrists under your shoulders and your knees under your hips. Inhale and arch your spine, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale and round your spine, dropping your head and tailbone towards the floor (Cat Pose). Repeat as many times as feels good.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog helps stretch the entire back, from the neck to the hamstrings, and can help relieve back pain. Begin on all fours, then lift your hips up and back, straightening your arms and legs into an inverted V-shape. Press your hands and feet into the mat, lengthening your spine and breathing deeply for several breaths.
Cobra Pose (Bhujangasana)
Cobra pose strengthens the muscles in the back and can help alleviate pain in the upper and lower back. To practice, lie face down on the mat with your finger tips under your shoulders. Inhale and lift your chest off the mat with the strength of your spine, keeping your elbows close to your body. Keep your shoulders relaxed and neck long, and breathe deeply for several breaths.
Pigeon Pose (Kapotasana)
Pigeon pose stretches the hip flexors and can help alleviate pain in the lower back and hips. Begin in a plank pose, then bring your right knee towards your right hand foot towns left land and lower your right hip to the mat, keep hips square. Extend your left leg behind you and slowly lower your torso towards the mat. Breathe deeply for several breaths to several minutes before switching sides.
It's important to note that if you have a serious back injury or chronic pain, it's best to consult with a medical professional before beginning any new exercise program, including yoga. Additionally, it's important to practice yoga with proper alignment and technique to avoid further injury.
I have personally felt the benefit of adding these yoga poses into my daily routine has helped alleviate my back pain. Taking care of your body will improve your overall well-being. Take the time to stretch and strengthen your back, and you'll be amazed at how much better you feel. And don’t forget to breathe while you do the work!
Anne