Back pain is common among many individuals – and some feel as though they must live with it. There are many types of backaches and sometimes it’s difficult to know what’s causing the pain. Are you lifting heavy objects the wrong way? Are you slouching while sitting or standing? Or do you think that you have a medical issue that may need attention? If so, do not hesitate to contact your doctor for an exam. Increasingly, many individuals practice yoga to reduce back pain – and it works!
Try a few simple yoga poses at home to soothe back pain. A strong well-conditioned back can help reduce back pain because it can withstand more stress, and protect the spine. When strengthening the back, it’s important to strengthen the body’s core muscles as well, which include the abdominal (stomach muscles), gluteus (buttocks), and the hip muscles. Taken together, these strong ‘core’ muscles can provide back pain relief because they support the spine, keeping it flexible when twisting or extending the body.
Although there are several yoga poses which can ease back pain, here are 3 easy poses designed to gently strengthen the muscles, tendons, and ligaments, which can reduce back pain and improve your quality of life.
Knees to Chest Pose
- First, find a comfortable place and lay down on your back with arms and legs extended. Make sure your back is flat on the floor (mat).
- Inhale, then exhale slowly, bringing both knees to the chest. Claps your hands around your legs.
- Give yourself a soothing massage while stretching your back — gently rocking back and forth, if you can.
- Begin on all fours in a tabletop position, making sure that your hands are under your shoulders and your knees under your hips.
- Slowly exhale while rounding your back up to an arch like a cat. Bring your chin to your chest.
- On the exhale, drop your belly and raise your head, extending your buttocks upward.
- Move to a kneeling position. Rest your arms by your side as you learn forward, pressing your shoulders down, reaching your head.
- Slowly lower your buttocks towards your heels feeling a nice stretch in your lower back and hips – let your head rest on the floor.
- You can either place your arms alongside your body or above the head, which will gently stretch your back.
The discipline of yoga is meant to strengthen the body — while relaxing at the same time. It’s important to strengthen the back muscles, as well as the abdominal (stomach) muscles. These muscles are essential components of the muscular network of the spine. When these muscles are well conditioned, back pain can be greatly reduced or avoided.
Yoga has been used for decades, and by many cultures to reduce physical pain and increase quality of life – so be consistent! It will result in improved posture while strengthening both sides of the body equally. Proper body alignment and good posture maintains the natural curvature of the spine, which is also an important part of reducing or avoiding lower back pain.
Hopefully, you can find back pain relief through yoga, but if not — you may need to see a spine specialist. Back pain can be caused from various sources, including irritated large nerve roots that go into the legs and arms; large paired back muscles that support the spine may be strained; or any of the bones, ligaments, or joints throughout the spine may be injured.
Don’t live with chronic pain. The physicians at Spine Institute Northwest specialize in spine health and back pain. Call one of our patient advocates today at (888) 712-0318 so that you can find the underlying cause of your achy back – and have it alleviated permanently.