If you are living with chronic back pain, you may be concerned about practicing yoga. While there are forms of yoga and certain postures that may be too vigorous or even contraindicated, there are many that are beneficial for back pain. The deep breathing and meditation that yoga teaches can help you learn to relax tight and tense muscles, which may reduce your pain. The first step is to have your back pain diagnosed. Certain postures are contraindicated for disk issues, while others are contraindicated for conditions such as stenosis. However, there are some general principles and postures that are usually safe for most.
Practice on the Right Surface
Practice these yoga postures lying on your back on the floor. Lying on a bed is not recommended because the bed is too soft to support your back and allow you to use good form. However, if that is the only option, do the best you can and focus on keeping the abdominal muscles tight to support your back. If your neck is sensitive, use a pillow under the head and avoid allowing the head to tip back. Also, do not use too thick of a pillow that may push your neck and head forward. Your neck should remain straight and aligned. Your low back should remain in contact with the floor.
Move Slowly and with Control
Practice with awareness, the general principal of yoga. As you are holding a yoga pose, keep your attention on your body and how it is responding to the pose. If it does not feel right, don't do it. You learn to scan your body and become a better judge of what is going to help and what is going to hurt. Never bounce while in a yoga pose because this can cause further injure your back. Find a good stretch and then hold it for five to ten deep breaths.
Use Yoga Breathing to Relax Your Back
When holding a yoga pose, take slow, deep breaths. Yoga practitioners teach that the breath is what connects the mind to the body. The breathing should be from the belly or diaphragm. Each time you exhale consciously, relax your back muscles. As you get better during your yoga practice, you will begin to apply this technique throughout your day. As you body awareness increases, you start to notice your back tension occurring during the day and will know how to use your breath to relax the muscles at any time.
Use Imagery and Meditation to Manage the Back Pain
After you go through your yoga practice, take 10 to 15 minutes to meditate. Imagine the painful area as a red ball. As you take deep breaths, with each exhale, picture the ball becoming smaller and softer in color until it finally disappears. You could also visualize your back muscles tied in a knot. As you exhale, see the knot coming untied and completely relaxing.
Stretch
Lie on your back and press your low back flat to the floor. Hug your right knee into your chest and hold for five to ten deep breaths and relax into the posture with each exhale. Repeat other side. Then place both feet flat on the floor and bring your arms out to the side in a "T" position with the palms facing up. Slowly drop both knees to one side in a gentle spinal twist. Hold for five to ten deep breaths and relax with each exhale. Repeat other side. Place your left foot flat on the floor and put your right ankle on top of your left knee. Hold here and focus on getting your right knee out more. To go deeper, lift the left foot up off the floor and hold behind your left knee. Hold for five to ten deep breaths and relax into the posture with each exhale. Repeat other side.
Use Yoga Props
When you have any kind of injury, using yoga props such as yoga ties, blocks, bolsters blankets and pillows can place you in a better position, which will take pressure off of your lower back.
Heat It Up
Apply heat before your yoga practice. Your muscles are more receptive to stretching when they are warm. Warmth also has a naturally relaxing effect. Using a heating pad on your back for 15 minutes will relax tight back muscles and allow you to practice yoga more easily. There are also forms of yoga that practice in a heated room, which may also help.
