Using Yoga to Relieve Back Pain — Even if You’re Not Very Bendy
By Rose Bak
Does your back ache? Most people have periods of moderate to intense back pain, and an estimated twenty percent of people have chronic back pain lasting one year or longer.
There’s some good news for your cranky spine though. Yoga poses can be an effective remedy for most types of back pain. You don’t have to have a certain body or level of flexibility to get relief.
“Effective back care yoga focuses on three things: stretching the muscles of the back, creating movement and space between the vertebrae, and loosening supporting structures like the core and hamstring.”
Research backs this up. For example, in one study by Dr. Loren Fishman, yoga was shown to reduce scoliosis – a curvature of the spine – by forty percent in six months. Another study published by the National Institute of Health showed that regular yoga focuses on supporting the spine can be just as effective as physical therapy. Several other studies support these findings.
The good news is that you don’t even need to leave the house to practice!
Here are some things to try if you’re looking for relief from back pain. Although you should always consult with your doctor, yoga is generally considered safe and effective for most back ailments.
Cat/Cow
Flowing through cat and cow can be a good way to open up space in the spine and stretch the tiny stabilizer muscles running along the vertebrae. You can do cat cow seated or on hands and knees. Try to keep a slow and steady flow from one pose to the next.
Twists
Twists are another great option for back pain. Seated or recline twists held for several minutes can help increase flexibility in the spine. Different twist options focus on different sections of the spine, so find one that feels good for you.
Supported Bridge
A supported bridge pose where you place a block, bolster, or sturdy cushion under your hips and relax into the bridge reverses the normal pressure of gravity on your spine. This can help relieve compression between the vertebrae.
Forward Folds
Any position where you are folding forward can help lengthen and relax the spine. Forward folds can be done from a seated position or from standing, with legs together or apart. Focus on lengthening the spine as you relax forward.
Core Work
Core work has a bad reputation from exercise classes, but the fact is that strengthening the muscles around your core, including your abdomen, will help support your back more.
Getting Started
Slow, gentle practices where you can hold a pose for at least a few breaths will be most helpful for anyone trying to relieve back pain. Focus on poses that lengthen, twist, or stretch the muscles around the spine. Gentle yoga, restorative yoga, or my new Back Care Yoga class are all great options for the kinds of poses that will benefit you the most.
And don’t forget breath and visualization. Focusing your breath on areas that cause you pain and visualizing your body repairing itself can be great ways to support your healing.
The most important rule for back pain is don’t do anything that causes you more pain. A sensation of stretching or opening is good, but pinching, shooting pain, or other discomfort won’t be helpful. Listen to your body! When you find good yoga poses for your spine, your body will tell you.
Rose Bak teaches Gentle Back Care at Adosa Wellness