Should you consider yoga to relieve chronic back pain? The answer is yes. Several studies have found it effective in easing lower back pain by strengthening the muscles and spine. However, you need to ensure that you perform all the yoga poses in the right form. Otherwise, it can strain your muscles or worsen the pain. Learn how yoga can help you with back pain and what yoga poses you can add to your regimen to relieve low back pain in this article. Visit the best Pain Management Clinic in Brooklyn at Doral Health & Wellness or log on to www.doralhw.org.
How does Yoga help with back pain?
Yoga has proven very beneficial for back pain. It may not cure your condition, but it can significantly lower pain. Its potential to relieve back pain has been studied for a long time, and an Italian research team (specializing in rehabilitative medicine) has found positive results on how yoga impacts back pain. The researchers examined the effects of a 4-week yoga program on the flexion-relaxation phenomenon on chronic lower back pain that limits paraspinal muscle activity or range of motion. They found participants noticed a significant reduction in pain intensity. While this study was performed over a short duration, the researchers recommend further studies to find the long-term effects of yoga on lower back pain. The study’s benefits were also examined by electromyography to see its effects.
Experts believe yoga can strengthen the core and surrounding muscles that lower your back pain. Please remember that studies don’t make yoga the best form of exercise for severe pain, but it does offer long-lasting pain relief in many cases. So, performing some yoga exercises can lower your back pain, however, you need to ensure that you perform them in the right form to achieve their results. The wrong form can hinder your results or may increase your pain.
Tips to get started if you have chronic back pain
If you have chronic back pain and are going to start with yoga or any other form of exercise, you need to keep these things in mind:
- Do good research to find the right instructors who can teach you the right technique to perform yoga exercises. You can look for yoga therapists who have had training dealing with pain management.
- For beginners, you can start with ‘child’s pose’ and ‘cat-cow pose’ or chair yoga to train your back.
- Most yoga exercises are modifiable, so you can start with an easy level and build up strength to improve your fitness over time.
- As a beginner, be cautious of poor form or overstretching because it can strain muscles or worsen existing back problems, so always practice mindfully, and if possible, with a qualified teacher.
- Make sure you talk with your teacher about your back pain condition so they can create your training plan based on your condition and health.
6 Yoga Poses to Ease Chronic Low Back Pain
These are some of the best yoga poses that ease your chronic lower back pain and make you feel relief. It includes:
- Cat-cow pose:
This is one of the most common yoga poses used to stretch the back muscles, lengthen the spine, and make it flexible. To perform this pose, follow the steps:
- Use a mat on the floor and get on your hands and knees. Make sure your hands are under your shoulders and knees under your hips.
- You need to extend your belly downward and your neck upward slowly while taking a deep breath.
- Slightly arch your back and let all the air go out when you make a full cow pose.
- As you breathe in, raise your spine, and lower your neck with the spine making a cat pose.
- Count one breath (complete) for 1 round. Repeat it for 10 rounds or more.
- Downward-facing dog:
This is another classic yoga pose that stretches and strengthens almost every muscle in the body, taking pressure off the spine and relieving back tension. To perform this yoga pose, follow these steps:
- Start with your hands and knees on the floor or mat.
- Raise your knees away from the floor and bring your hands to your feet until your body reaches an upward arched position.
- Keep your core tight, and neck neutral, and feel the stretch through your shoulders.
- For more stretch on your lower back, try bending your knees to lengthen your tailbone.
- Try to hold this pose for 5 to 10 breaths and repeat it two to three times. Make sure you don’t feel any excessive pain or discomfort.
- Sphinx pose:
This pose helps to strengthen your spine and buttocks by stretching your chest, shoulders, and abdomen. It may also help to relieve stress. To perform this pose, follow these steps:
- Lie on your stomach and extend your legs behind you.
- Squeeze your glutes and core to engage the lower back, buttocks, and thigh muscles.
- Slowly raise your elbows under your shoulders with your forearms on the floor and your palms facing down.
- Slowly lift your upper torso along with your head.
- Gently lift and engage your lower abdominals for back support.
- Instead of slumping into your lower back, make sure you’re raising your body up through your spine and out through the top of your head.
- Look straight ahead and try to relax in this pose.
- Hold this pose for 20 to 30 seconds first and gradually increase the time.
- Triangle pose:
This pose can stretch your hips and spine to alleviate your backache, sciatica, and neck pain. It strengthens your shoulders, chest, and legs. It may also relieve stress and anxiety. To perform this pose, follow these steps:
- Stand straight on your feet (try to keep them at least 4 feet apart).
- Extend your arms out to form a T with your hands in the line of your shoulders.
- Keep your feet wide and stretch into a straddle position to align your heels under your wrists.
- Tilt forward and hinge your right hip forward with your arm and torso.
- Bring your hand to your leg or to the floor (as far as you can stretch).
- Extend the other arm up towards the ceiling.
- Look up, forward, or down.
- Hold this pose for up to 1 minute and repeat this position on the opposite side.
- Cobra pose:
This pose can strengthen the back muscles, abdomen, chest, and shoulders. Practicing this pose can strengthen your spine and soothe sciatica. To perform this exercise, follow these steps:
- Lie down on your belly and touch your forehead to the mat.
- Slide your palms back to ensure thumbs are in line with the lowest ribs.
- Press onto your hands to slowly lift your head, chest, and shoulders. You should lift as much as you can, initially. Inhale during this stretch.
- Maintain a slight bend in your elbows.
- You can drop your head backward to deepen the pose.
- Release, and back down on your mat and exhale.
- Bring your arms to your side and rest your head. Try to hold for one to five breaths and repeat it 2 to 3 times.
- Bridge pose:
This pose helps to stretch the spine and relieve backaches and headaches. To perform this pose, follow these steps:
- Lie on your back on the floor with your knees bent.
- Rest your arms alongside your body.
- Slowly raise your hip upwards while keeping your core tight and leaning onto your shoulders.
- Raise your hips as high as you can (without experiencing any excess pain or discomfort).
- Hold this position for 20 to 30 seconds initially and then build up to hold it for 1 minute. Squeeze your glutes and core.
Yoga is one of the best exercise regimens that helps to relieve chronic low back pain. Yoga poses are backed by studies showing positive results in lowering chronic back pain. Add the above-mentioned yoga poses for chronic low back pain to see improvement in your back pain and overall health.
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