When done correctly, yoga can be very effective in relieving back pain and improving spinal flexibility. There are many reasons why this is such an effective method and a few things to be aware of. After that, I will go over some of the best yoga poses for back pain.
Yoga has become a go-to form of exercise for many people because it has a lot of benefits for health. Yoga enthusiasts experience numerous advantages including increased muscle strength, enhanced cardiovascular health, and increased mobility.
Why Yoga Poses for Back Pain Can Be So Effective
Yoga Improves Joint Flexibility
Studies have shown that practicing yoga regularly can improve joint health. The supplement does this by helping to increase both joint lubrication and blood flow. This then leads to better joint flexibility, mobility, and range of motion. As the health of the joints in the back improves, the amount of back pain often decreases.
One of the studies showed that participants who took part in a 12-week yoga program had lower back pain and better back function compared to those that did not. Yoga can help reduce the incidence and severity of lower back pain.
Yoga Changes How the Brain Perceives Pain
According to researchers, yoga and meditation can improve brain health and reduce pain perception.
In other words, regular yoga sessions can help slow down the brains natural aging process. It can also improve how easily the brain can form new internal connections and reorganize itself.
The changes referred to make the insular cortex larger and more interconnected. This affects a person's pain tolerance and pain threshold levels. This means that people who do yoga often have less pain that lasts a long time, when compared to others.
Yoga Reduces Inflammation
Inflammation often goes hand-in-hand with chronic back pain. There are several conditions where inflammation is the source of pain, including osteoarthritis, rheumatoid arthritis, and spondylitis. When there is a lot of inflammation, back injuries tend to be more painful.
Yoga may help lower inflammation levels in the body. Yoga has been found to help lower levels of inflammatory markers in a 2015 study involving 218 participants. Yoga poses can be effective for back pain for several reasons. One reason is that they can help to strengthen the muscles that support the spine.
Yoga Increases Awareness of Your Body
Yoga can help improve your body awareness, so you can identify areas of tension or pain more easily. The technique can also be used to help improve your body's alignment and posture. By correcting your posture, you may be able to resolve the underlying cause of your back pain.
Is Yoga Always Effective at Reducing Back Pain?
No, chronic lower back pain is not always effective. I know this from personal experience. Everyone experiences back pain differently and has their own underlying causes for the pain.
I've often felt great after yoga classes, only to find that my back pain has gotten worse later on. I still felt great after the class even though I listened to my body and modified the workout when necessary.
Be aware that yoga classes are not personal. Neither are the exercises below. This means that you should be cautious of how your body is feeling as you try different yoga poses for back pain relief. The positions should be comfortable, not hurtful, when you're performing them. pay attention to how your back feels later on in the day and the day after you work out, and adjust your routine accordingly if needed.
I have never been to a yoga class that was created to help with pain relief. The instructor might say that the poses are good for back pain, but I have found that some of the poses actually make the pain worse. I would avoid those poses if I were in a class.
Best Yoga Poses for Back Pain
This post contains yoga poses that have been designed specifically to address back pain, as opposed to the poses used in a standard yoga class. They have a more calming energy, as opposed to an invigorating one. Yoga should be a safe, low-impact form of exercise. If it has been a while since you last exercised, or you have any health concerns or injuries, you should always speak to a doctor before starting a new exercise routine.
Here are five yoga poses for back pain that are perfect for beginners. Yoga poses can be done by themselves, or as part of a longer series of poses.
Start slowly and be cautious when doing yoga poses if you have lower back pain. Breathe freely and never hold your breath. If you are experiencing any pain in your back, you should stop what you are doing immediately.
Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog is yoga’s most widely recognizable pose. This is a pose that can help you feel better by relaxing tight muscles in your lower back and relieving back pain. The yoga pose can also help to improve posture and alleviate back pain. This makes it an ideal choice for yoga poses to relieve back pain.
Start with your hands and knees on the floor. Make sure your knees are underneath your hips, and your hands are slightly in front of your shoulders. Put your hands on the ground with your palms flat and fingers spread out.
As you exhale, lift your knees off the floor and raise your pelvis towards the ceiling. Slowly begin to straighten your legs, but keep a slight bend in your knees. Keep your arms straight as you do so.
Lift your sit bones towards the ceiling. Lengthen your spine and tailbone. Begin the pose with your heels not touching the ground. As you become more flexible, you can press them down onto the ground.
You can hold this position for up to one minute as you breathe. During this time, focus on distributing your weight evenly between both feet. Keep your chin tucked in slightly.
Marjaryasana / Bitilasana (Cat-Cow Pose)
Cat-Cow is a great warm-up stretch for your hips, chest, and back.
Start on your hands and knees in a Tabletop position. Make sure your hips and knees are aligned and your wrists, elbows, and shoulders are in a straight line with the floor. Place your head in a neutral position and look at the floor.
As you inhale, lift your hips and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straightforward. As you exhale, curl your spine toward the ceiling, making sure to keep your shoulders and knees in place. Tilt your head forward so that your chin is close to your chest, but don't force it down.
Inhale deeply through your nose, then exhale fully through your mouth. Repeat this breathing exercise as many times as needed (10-20 times is a good number), following the pace of your breath.
Balasana (Child’s Pose)
Resting in Child's Pose is not only calming, but it also provides a great stretch for your back and hips.
Kneel on the floor. Bring your feet and legs together with your heels touching and your knees bent. Separate your legs so they are about as wide as your hips. Exhale and lay your torso down between your thighs.
Spread your sacrum across the back of your pelvis and tuck your hip points toward your navel, so they rest against your inner thighs. Pull your tailbone and the base of your skull away from each other while keeping your spine straight. Rest your forehead on the mat.
Extend your arms forward with your palms down and fingers spread wide. Stay here for a short while, taking deep breaths.
Uttanasana (Standing Forward Bend)
This position may look like a very simple pose, however it effectively stretches and releases your hamstrings, calves, and hips; strengthens your quadriceps, and relieves stress.
Stand straight up in Tadasana, hands on your hips. Bend forward at the hips, not the waist to lengthen the front torso.
Bend your knees and place your palms on the floor in front of your feet, or on the backs of your ankles. If your knees won't straighten, keep them bent. If you are unable to do this, then cross your forearms and hold your elbows. Sit up tall by pressing your heels firmly into the floor and lifting your sitting bones toward the ceiling. Turn the top thighs slightly inward.
With each inhale, lift your body slightly. Allow your body to sink a little more into the pose with each exhale. Allow your head to fall forward from the root of your neck, which is located deep in your upper back between your shoulder blades.
Malasana (Garland Pose)
This yoga pose stretches and strengthens the muscles around your lower back, hips, and thighs, as well as ankles.
Squat with your feet as close together as possible. If possible, keep your heels on the floor. If not, roll up your mat or put a towel under your feet. Separate your thighs slightly wider than your torso. Breathe out and lean your upper body forward so it is resting between your thighs.
Place your elbows against your inner knees, bring your palms together in Anjali Mudra (Salutation Seal), and press your knees into your elbows to help lengthen your front torso. Hold for 30–60 seconds.
Sphinx Pose
This backbend is perfect for beginners who want to stretch their chest, shoulders, and abdomen, while also strengthening their back.
Lie on your belly, legs side by side. Engage your tailbone by firm it towards your pubis and lengthening it towards your heels. Roll your upper thighs inward toward the floor. This helps lengthen your lower back and sacrum in order to protect it while doing a backbend. As you enter this pose, continue lengthening your spine to protect your lower back while engaging your buttocks.
Start in a push-up position with your elbows under your shoulders and your forearms on the floor parallel to each other. Breathe in and raise your upper body and head off the floor into a gentle arch. Actively drawing your lower belly away from the floor will help to support and distribute the curvature of your backbend more evenly along the length of your spine, which can help to ease any discomfort in your lower back. After staying in the position for 5-10 breaths, lower your torso to the floor. Repeat if you’d like.
Apanasana (Wind-Relieving or Knees-to-Chest Pose)
The Knees-to-Chest Pose is mostly beneficial in terms of reducing lower back pain by stretching and relaxing the lower back muscles.
Lie fully extended on your back. Bend your knees and, one at a time, lift your feet off the floor, bringing your knees as close to your chest as you can. Sit with your legs bent and pull your knees to your chest with both hands. To massage your lower back, rock it gently from side to side. Please stay in this position for as long as you are comfortable. Once you are ready, you may release the lever and return to the fully reclined position.
Supta Matsyendrasana (Supine Spinal Twist)
Doing this twist may cause pain in your lower back, so it's best to avoid it if you're feeling any discomfort. Although this stretch is good for your back, it is also important to note that it lengthens and relaxes your spine.
Doing a full extension on your back, reach out with both arms to the sides until they are at shoulder level, creating a T shape. Bend your knees and inhale, then lift your feet off the floor. Bring your knees up so they're directly over your hips, creating a 90 degree angle with your legs. Exhale and let your knees fall to your right. Keep your shoulders on the mat. As you twist to the right, your left hip will lift. Hold for 1–2 minutes. After you have brought your legs back to the center, match them up with the other side.
