Yoga Poses for Back Pain Relief

Quick Take

If you’re suffering from chronic back pain, you may be able to get relief from yoga. Yoga has helped people to get off of pain medication and avoid painful back surgery.

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Back pain may be caused by muscular strain or tension or it may be a sign of a more serious injury. You should see your doctor soon after the onset of symptoms to find the cause of your back pain. If he gives the OK, you may be able find relief your back pain by practicing yoga. This intense exercises can relieve back pain by strengthening the back and at the same time releasing chronic tension that is held within the back muscles.

Getting Started with Yoga

You’ll experience the greatest benefits if you get started practicing a gentle form of yoga. This is especially true if your back pain is caused by injury. See if there is a Viniyoga, Yin Yoga or other gentle yoga class being taught in your area. If possible, try to find a teacher who is both experienced in yoga and knowledgable about back pain and injury. Check with your teacher to see which yoga poses you should practice and which poses you should avoid. Your teacher will also be able to tell you when you’re ready to move on to more strenuous and advanced yoga poses. If you feel a sharp pain at any time, stop immediately and contact your doctor.

Poses for Relief of Back Pain

Yoga Cat Pose

When dealing with back pain, it’s best to get started with simple and basic yoga poses. Start off with Cat Pose. Get down on your yoga mat on all fours. Arch your back upward like a cat.

Then release downward and arch your head and tail bone upward to come into Cow Pose. Lie down on your stomach on the yoga mat. Place your forearms and hands on the mat and stretch your legs backwards to come into Sphinx Pose. Push your body upward gently until you feel a gentle stretch in the lower back.

When you feel that some tension has been released with this yoga pose, come into Downward-Facing Dog Pose. Get back on all fours. Move your hands forward slightly, then push your buttocks up in the air. Balance on your hands and toes with your body in the shape of a jackknife.

yogaplankpose

Then push your buttocks forward to come into Plank Pose. Your entire body should be straight, with your weight resting on your arms and toes. Continue moving back and forth from Plank Pose to Downward Dog Pose and back again.

Vigorous Standing Poses

Yoga Warrior Pose

When you’re feeling stronger, move on to more vigorous yoga poses. Get into Warrior Pose by spreading your feet far apart and turning to one side. Bend your forward knee and raise your arms above your head, your palms pressed together. Hold the pose for at least thirty seconds. Practice Warrior Pose on the other side. Return to standing and turn your body forward. Bring your arms upward so that they’re parallel with the floor and lean to one side. Place your hand on your leg or a yoga block. If you’re very flexible, place it on the floor behind your foot.

Lie down on your stomach on the floor and place your hand right by your chest. Push your body upward into Cobra Pose. Your back should arch slightly and your arms should be straight. If your back can’t handle Cobra Pose just yet, push yourself up onto your elbows to come into Sphinx Pose.

Relaxing Yoga Twists

Sit up and place your legs directly in front of you. Move slightly to the right, bend your knees and place your feet just to your left. Inhale and lift your body upward. Exhale and twist to the right to enter a yoga pose called Bharadvaja’s Twist. Hold the yoga pose for 30 seconds before moving on.

Lie on your back and bend your knees, placing your feet flat on the floor. Straighten your left leg and hold your right leg with your left hand. Twist gently toward your right to come into a Reclining Twist. Repeat this yoga pose on the other side.

The YogaJournal.com website has very detailed descriptions of these yoga poses along with pictures. Check this reference if you’re at all uncertain about how to practice these poses for relief of back pain.