Yoga to Reduce Back Pain

Back pain is one of the most common medical problems in the United States, affecting one-fourth of adults during every three-month period, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Whether you suddenly threw out your back playing sports or have been living with back pain for years, performing a few traditional yoga poses could be an inexpensive and natural way to reduce your pain.

Warning

Visit your doctor before attempting yoga or any other self-treatment if your pain is severe, the result of a fall or injury or accompanied by numbness or tingling. These signs may indicate that you need more extensive treatment or that the pain is linked to a more serious condition. Other symptoms of watch for include trouble urinating, weakness or pain in your legs, fever or unplanned weight loss.

Causes of Back Pain

Back pain can be triggered in a number of ways, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Sudden falls or injuries from twisting or lifting improperly can tear the ligaments that support the spine. Mechanical problems with the way your spine moves can cause intervertebral disk degeneration, spasms, muscle tension and ruptured disks, also referred to as herniated disks. Back pain also can come from other medical conditions and diseases, such as curvature of the spine, spondylolisthesis, various forms of arthritis, spinal stenosis, pregnancy, kidney stones, endometriosis and fibromyalgia, as well as infections involving the vertebrae or tumors in your back.

How Yoga Can Help

To prevent and help reduce back pain, the National Institute of Arthritis and Musculoskeletal and Skin Diseases.suggests performing movements that flex, extend and stretch muscles in your back. Yoga exercises, called asanas, are ancient movements of the body that focus on basic motions of the spine. Asanas that force you to flex, or bend forward, can widen the spaces between the vertebrae. This reduces pressure on your nerves, stretches back and hip muscles and strengthens abdominal and buttock muscles.
Check with your doctor before doing movements that flex your spine if you suspect a herniated disk. Bending forward can put more pressure on your disk and make the problem worse. Backward bending asanas that extend your spine open up your spinal canal and help develop muscles that support it. These movements can help minimize pain radiating to other parts of your body. Side stretches and asanas that twist your torso can reduce back stiffness and improve range of motion.

Yoga Asanas to Reduce Back Pain

LindaChristy Weiler, a yoga expert and director of the Academy of Holistic Fitness, recommends three yoga poses to treat back pain. The supine knee to chest pose can reduce pain and stretch muscles along your lower spine. Perform by lying on your back and gently hugging your knees to your chest for three to five breaths.
The cobra is an asana that extends the spine. To do this stretch, lie on your stomach and slowly lift your head, neck, shoulders and upper chest off the ground while supporting your body with your arms and pelvis. Hold for three to five breaths.
The cat/cow movement flexes and extends your spine. Begin on all fours with your knees on the floor beneath your hips and your hands beneath your shoulders. As you inhale, let your stomach drop toward the floor while you lift your chin and tilt your tailbone upward. On the exhale, lift your spine toward the ceiling while drawing your chin to your chest and tucking your tailbone under. Repeat this eight times.

Other Considerations

Performing the supine knee to chest, cobra and cat/cow asanas can help prevent and reduce back pain. However, because the muscles in your body work in unison, you need to strengthen and stretch other muscles that affect posture, especially those in your abdominals, hips and upper legs. To get the greatest benefits from your yoga practice, the National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends at least 30 minutes of aerobic exercise three times a week to target these large muscle groups and improve overall health. While you are experiencing back pain, avoid fast movements like aerobic dancing and rowing that cause your spine to twist and flex. Instead, try brisk walking, jogging and swimming.