Many people have turned to yoga to ease their aches and pains. The Bikram yoga sequence of 26 poses performed in a super-heated room contains several postures that are said to help to alleviate back pain. If you experience pain while in a pose, come out of it and rest; yoga shouldn't hurt or cause injuries. Tell your instructor if you have back problems so he can suggest modifications for various poses.
Precautions
If your back pain is severe or persistent, see a doctor to identify the underlying cause. Although most back pain has benign causes, such as muscle strains or heavy lifting, other possible causes include ruptured disks, sciatica, arthritis, osteoporosis, bone irregularities and even spinal cancer. If you have one of these conditions or if you require surgery to correct your back pain, you may not be able to do activities such as yoga until you have fully recovered.
Camel Pose
Start on your knees with your thighs perpendicular to the floor and rotated slightly inward. Press the tops of your feet into the floor. Place your hands on your lower back for support and lean back. If you can, reach your hands back one at a time to grab your heels. Keep your pelvis and ribs lifted, and either drop your neck back or keep it in a neutral position. Hold for 30 to 60 seconds, and then rest in child's pose.
Triangle Pose
From standing, step your feet about four feet apart. Stretch your arms out to your sides, parallel to the floor, with palms down. Turn your right foot out 90 degrees and your left foot slightly inward, and align your heels. Bend at the hip and extend your torso over your right leg, then rotate it to the left. Place your right hand on your shin, your ankle or the floor, depending on your flexibility, then raise your left arm toward the ceiling. Gaze upward or keep your head in a neutral position. Hold for 30 to 60 seconds. Return to standing and repeat on the other side.
Eagle Pose
Stand in mountain pose, with your feet slightly apart and pointed forward. Bend your knees slightly and cross your left thigh over your right thigh. If you can, hook the top of your left foot behind your right calf. Reach your arms forward, bend at the elbows and cross your right arm over your left. Raise your forearms so that they are perpendicular to the floor. Continue to wrap your arms until you can press your palms together. Hold for 15 to 30 seconds, return to mountain pose, then repeat with the opposite arms and legs.
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