According to the National Institutes of Health, eight out of 10 people experience back pain at some point in their lives. Back pain can be distracting, uncomfortable and disruptive of daily life. Different yoga poses can help alleviate and prevent future back pain while strengthening and elongating spinal muscles.
Causes
Back pain can be caused by a multitude of factors. Excessive body weight, psychological and physical stress, poor posture, arthritis and muscular imbalances are causes of back pain.
Symptoms
Back pain can present as dull, sharp or achy pain. Some people experience chronic back pain (lasting more than three months), while others' pain is limited to a few days. Upper back, or thoracic, back pain is a common complaint among people who bend forward several hours a day, such as someone hunched over his computer at work. Lumbar, or lower, back pain is common for someone with muscular imbalances and weak abdominal, lower back and hip muscles. Back pain can impair range of motion and mobility, making normal activities such as shopping, driving and exercising very challenging.
Benefits of Yoga
Yoga practice can help loosen up tight muscles surrounding the spine, lower back and thoracic region. Certain poses alleviate back pressure, lengthen the spine and stretch the back muscles that contribute to proper posture. Yoga provides an active and gentle workout and helps reestablish range of motion of tight muscles. Poses warm up the muscles, reducing rigidity and helping them return to their original state. Inactivity and back pain reinforce one another--the less you move, the longer you experience back pain. Yoga is low-intensity exercise that allows a person with back pain to be active and stretch and strengthen affected areas.
Poses
There are many different poses that can help alleviate back pain and help prevent future recurrences. Cat pose stretches the back and the spine. Start on your hands and knees, with your back straight. Place your hands directly under your shoulders and your knees directly under your hips. Exhale and lift your back to the ceiling while dropping your head toward the floor. Inhale and return to the start position. Repeat 10 times. Cow pose uses the spinal muscles that support and improve posture, therefore helping ease back pain. From the same starting position as cat pose, inhale and lift your chest and your sitting bones (tailbone) toward the ceiling, dropping your stomach toward the ground. Exhale and return to the start position. Repeat 10 times.
Considerations
Certain types of back pain require medical attention. Back pain accompanied by tingling sensations or numbness in the legs, hips or back may indicate a slipped or ruptured disc. Unsupervised or misdirected exercise may worsen the condition. Consult with a doctor before starting a yoga routine if you are experiencing any of these symptoms.
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