Yoga Poses for Back Pain: Learn Yoga Positions & Poses to Alleviate Chronic Back Pain

Use Good Form and Listen to Your Body

Make sure you check with your physician or physical therapist before starting any exercise program. Discuss these postures with them to ensure they are appropriate for your unique situation. The best place to perform these postures is on the floor. It is important to provide support for your back while stretching. Lying on a soft surface such as a bed or couch does not provide proper support. However, if getting on the floor is not an option, find the most firm surface you can. Move slowly and gently into and out of these postures. Remember the goal of yoga is to pay attention to how your body is responding to the movements, so avoid moving too quickly.

Get Into the Proper Position

For all of these postures you want to start by lying on your back with the knees bent and the feet flat on the floor. Make sure your neck stays straight and do not let the head tip back. If needed, you can place a pillow under your head to help support the neck. While moving onto these stretches make sure you keep one knee bent with the foot flat on the floor. There is a tendency to stretch the leg you are not working out straight along the floor. This however, can place a lot of strain on the back. Whenever you stretch your leg out, it makes it harder to keep the low back supported and pressed into the floor. Maintain a pelvic tilt throughout these exercises.

Proper Form

Knee To Chest Pose

Start as instructed above. Bring your right knee into your chest until you feel a stretch or pull in the back of your right thigh and low back. Do not stretch too deeply at first. Only go as far as you comfortably can. You can either leave your hands on the floor or you can hold underneath your knee. Avoid holding on top of the knee as this compresses the joint. If you can not reach underneath your knee, you can use a towel or yoga strap. Make sure your head stays down and relaxed. Do not lift the head off the floor just to reach your knee. Holding the head up will strain the muscles of the neck. Hold for five to ten deep breaths. With each exhale slowly move a little bit deeper into the stretch, but again do not overdo it. Do not bounce while holding this stretch. Release out slowly. Repeat with the left leg.

Knee to Chest

Hamstring Stretch

Many times back pain is caused or made worse by tight muscles. This includes the hamstrings which are large muscles located in the back top of the thigh. As these muscles become tight they can pull on the muscles of the back, bringing you out of alignment and causing pain.

Start by bringing your right knee into your chest. Then straighten the right leg and press the right heel up to the ceiling. Be careful to not lock or overextend the right knee. It is OK to leave a slight bend in the right knee to make sure the stretch is in the muscle and not the knee joint. Make sure the left knee stays bent and the left foot is flat on the floor. You can either leave the hands on the floor, you can hold your leg, or you can use a towel or yoga strap around the foot. Again make sure the head stays down and relaxed. Hold your foot in a flexed position for a deeper stretch. Hold for five to ten deep breaths. With each exhale slowly move a little bit deeper into the stretch, but again do not overdo it. Do not bounce while holding this stretch. Release out slowly. Repeat with the left leg.

Hamstring Stretch

Spinal Twist

Check with your health care provider before doing any kind of twisting motions. Twisting motions are often contraindicated for those with osteoporosis, compression fractures and can sometimes aggravate bulging or herniated disks.

Start with both knees bent and feet flat on the floor. Stretch your arms out into a “T” position at shoulder height with the palms facing up. Slowly and gently bring both knees to the right. The closer you bring your knees to the floor the deeper the stretch in the hips and low back. Only go as far as you comfortable can with causing tension in the back. If your shoulders are tight you will feel a stretch there as well. You can either look towards your knees which provides a gentler stretch, or you can turn to look away from your knees. Hold for five to ten deep breaths. With each exhale slowly move a little bit deeper into the stretch, but do not overdo it. Do not bounce while holding this stretch. Release out slowly. Repeat to the other side.

Spinal Twist

Points to Keep in Mind

It is natural for one side of your body to feel tighter then the other. This is especially true if you have chronic pain or an injury. In order to protect the injured area you may have a tendency to use the uninjured side of your body more to compensate, which will make that side tighter. With continued gentle stretching you will notice your sides becoming more equal.

It is always recommended to warm up before stretching. The best time to stretch is after you have completed your exercise routine or have been walking and moving around for a while. If your pain prohibits you from warming up properly, try using a heating pad. Place the pad on your back for ten to fifteen minutes before stretching to help warm and relax the muscles.

Remember to practice the principals of yoga from Part I of this series and honor your body’s needs.

Disclaimer

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