Yoga Poses for Back Pain
Ouch, My Back! Yoga Poses to Help with Back Pain
Raise your hand if you’ve ever dealt with back pain. I imagine most of us have experienced back discomfort at some point in our lives. The WHO estimates that 80% of the world population has experienced back pain. Often, this pain has no known cause (your doctor might call this “non-specific” back pain). If it lasts for three or more months, it’s known as chronic pain.
If you’ve been to a doctor about non-specific back pain, they may have suggested strengthening your core or trying yoga. That sounds great, but how do you strengthen your core, and which type of yoga would be the most effective?
Whether you’re looking to alleviate back pain or keep it away, I’ve got some yoga poses that can help!
How yoga can help ease back pain
Yoga can help ease back pain and address the stress that may be contributing to it. Certain poses can also help strengthen the core, back, and surrounding muscles that support a healthy spine.
When we practice yoga, we are learning to tune into sensations in the body. For example, in a pose like downward-facing dog, you might notice your wrists hurting and your jaw clenching. As we practice paying attention to our body’s feedback, we can learn where we hold tension, and then invite ease or make adjustments to the poses. This is especially helpful as we move through our day. You may begin to notice that after you’ve been sitting at your desk for a while, your shoulders begin to round forward. That would be a perfect time to stand up and roll your shoulders back a few times.
Yoga can also help you discover imbalances in your body. Let’s look at poses like the pigeon pose, which are hip stretches. Perhaps every time you do a pigeon pose, you notice that your left side seems extremely tight. Most people have a dominant side of their bodies, one that holds more tension than the other. So, if you notice this in your body, you might stay in pigeon pose for a few extra breaths on the tighter side. Off the yoga mat, you might notice you always carry your purse on your right shoulder. Once in a while, you might swap it to the left side to create more symmetry.
An important part of yoga is mindful breathing. In a yoga class, your teacher may prompt you to pay attention to your breathing. As we do this, our breath will naturally lengthen, which, in turn, can slow our thoughts and lower our bodies’ stress response. Studies have shown that stress can cause and/or worsen back pain. Doing yoga won’t make your life stress-free, but it can help you cope with stress productively and may reduce back discomfort.
Some yoga poses can help; others may not be beneficial!
Ahimsa is the yogic philosophy of non-harming. When we practice yoga, we are not looking to inflict pain or worsen discomfort. Therefore, it’s important to consider the style of yoga, as well as the duration, intensity, and consistency of your practice when dealing with back pain.
A knowledgeable, experienced yoga teacher can offer suggestions for modifying poses and using props. It’s also wise to talk to your doctor before starting any new yoga or exercise program.
Strengthen your core while you drive!
Crunches are helpful, and the plank pose is great for strengthening the core. But did you know you can strengthen your core even while sitting? If you’re pressed for time, try this exercise to build strength in your mid-section. Next time you’re in the car or at your computer, lengthen through the crown of your head and let your tailbone gently drop. Then, gently draw your belly button toward your spine. That’s it!
The more you engage your core, the more natural it becomes. It’s a simple way to practice mindfulness beyond the yoga mat.
Keep in mind that the spine should continue to lengthen (don’t let it round or hunch through the back) while you create the action of tightening a belt. Also, this engagement should not cause strain or gripping. It’s a gentle drawing in around the waist.
Loosen the grip
There are two simple yoga poses I like to use to stretch my back muscles, improve mobility, and ease discomfort.
First, lie down on the floor or on a yoga mat, and draw the knees toward the chest. Now, gently rock side-to-side. If you want to explore another option, begin making circles with your knees in one direction. The circles can vary in size. Notice what feels productive. After about 4 or 5 rounds, pause, and switch directions.
While you’re reclined, you can try the second pose I find releases tension in my back… a spinal twist.
Here are the steps to get into the pose:
- Bend your knees and place your feet on the floor, about hip-distance apart.
- Drop both knees to the right side. If this is too intense, try placing a blanket or towel between your knees and thighs.
- Allow the shoulder blades to land on the mat.
- Explore reaching the left arm out from the body in a T or goal post shape.
- Take 5 slow, deep breaths. With each exhale, allow the body to soften and the shoulders to release toward the floor.
- Return to the starting position, and try it on the other side.
These two poses could be done daily. Try them before you get out of bed in the morning and again at the end of your day. Try doing them every day for a week and notice if there’s any change in the comfort of your back.
Myofascial Release Techniques
I am a big believer in myofascial release techniques because they work for me and lots of my yoga students. Often, when people have non-specific back pain, it can be helpful to look above and below the actual pain site. I like to use MFR tools, such as recovery rounds and foam rollers, to explore the gluteal and erector spinae muscles. When used consistently and with proper guidance, myofascial release techniques can be a game-changer for reducing tension in the body.
Ready to feel better?
Back pain is no fun, and if it keeps us from doing things we enjoy, it’s even worse. By releasing tension, fostering breath awareness, and strengthening core muscles, yoga can help us find ease and comfort in our back muscles.
If you’re looking for a knowledgeable, experienced yoga teacher who can guide you in modifying poses, using props, and relieving back pain, reach out to us! We can set up a time to discuss how a private yoga session could support you. Visit our website.
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