As many as 80 percent of all people will experience back pain in their lifetime, according to the American Chiropractic Association. Many daily activities like driving, sitting at a computer and slouching can contribute to back pain. Yoga helps reverse the effects of some of these activities, keeping your back flexible and healthy. Because yoga includes a variety of poses targeting different muscle groups, it promotes alignment throughout the body. The alignment you gain from a regular yoga practice can improve balance, flexibility and posture, all of which will help prevent back pain. Consult a doctor before attempting any new exercise or treatment.
Core Strengthening
The muscles around the middle of your body are referred to as core muscles. These include the abdominal and back muscles. Core strength contributes to posture, and a strong core provides support for your back. Most yoga classes offer some core exercises and some are specifically designed around core strengthening. Navasana, or boat pose, in which you balance on your tailbone holding your legs and arms out, helps to strengthen both your abdominal muscles and spinal extensors. Similarly, chaturanga dandasana, or four-limbed stick pose, in which you hold you body midway between the highest and lowest points in a push-up, works to stabilize your obliques, abdominals and spinal muscles.
Heart-Openers
Poses that stretch the muscle group forming your chest and shoulders are called heart-opening poses. Most heart-openers require you to bend your spine slightly backward. This action helps reverse the effects of slouching and can be beneficial to spinal health. Because back-bending poses can compress the lower spine, they require proper alignment to prevent injury and should be done under the supervision of a yoga instructor. Some common heart-opening poses are wheel pose, camel pose, cobra pose and bow pose.
Twists
Twisting poses rotate your spine on its axial plane, gently stretching your back muscles in ways that most daily activities do not. Twisting poses allow your back muscles to release tension and can be restorative. For a basic twisting pose, lie on your back with your arms stretched out perpendicularly to your torso. Bring your knees into your chest. On a deep exhale, drop both knees to your right side, keeping your knees together. Gently turn your head in the opposite direction, looking out over your left fingertips. Continue to breathe deeply, holding the pose for several seconds, then come out of the pose on an inhale breath. Repeat the twist in the other direction, dropping your knees to the left and turning your face to the right.
Inversions
Inverted poses, where you are upside down, reverse the direction that gravity pulls on your body. This can relieve pressure that has built up in your spine. Many inverted poses also strengthen the arms, shoulders and upper body, which can contribute to better posture. Inversions like shoulder stands, headstands and handstands, which require balance and precise alignment, should be done under the supervision of an instructor.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "Hatha Yoga Illustrated"; Martin Kirk and Brooke Boon; 2004
- American Chiropractic Association
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