You can use yoga to help relieve back pain. A 2008 study published in the "Current Review of Musculoskeletal Medicine" journal analyzed the effect of yoga on the relief of chronic low back pain. The researchers concluded that a yoga-based intervention can decrease pain and improve function in people suffering from chronic low back pain through a variety of methods, such as enhancing flexibility, decreasing stress, enhancing body awareness as well as the development of core strength.
Step 1
Lay on your back with knees bent and soles of your feet hip-width apart. Extend your arms down the side of your body with palms facing upward; allow the back of your shoulders to easily fall toward the floor. Expand the rib cage as you inhale and allow the belly to fall as you exhale. Take five to 10 slow and even breaths.
Step 2
Start on all fours to do the cat/cow. Align your wrists under your shoulders and your knees under your hips. Firm your abdominals to maintain a flat back. Exhale to round the back, draw the navel toward the spine and spread your shoulder blades wide. Inhale to arch your back, extend your chest through the arms and allow the belly to fall softly. Repeat for five breaths.
Step 3
Start on all fours, as described in Step 2, to do an all four limbs extension. Extend your right arm in front of you, bring your wrist shoulder height and rotate your arm to allow the palm to face the midline of the body. Extend the left leg behind you, reach through the heel and firm the left buttocks to maintain a straight line from hip to heel. Firm your abdominals to keep the back flat and belly drawn in. Hold the extension of the arm and leg for five breaths, reach through the fingers and heel on the inhales and firm the abdominals on the exhales. Repeat on the other side.
Step 4
Lay on your back with knees bent and feet hip-width apart to do the outer hip stretch. Cross your right ankle over your left knee and maintain a 90-degree angle at the ankle joint, where the foot and the shin meet. Clasp your hands around your left thigh and pull the thigh towards you while keeping the back on the floor. Hold for five breaths, then switch to the other side.
Step 5
Lay on your back with knees bent and feet hip-width apart for the hamstring stretch. Bring your right knee into your chest. Wrap the yoga strap around the arch of your right foot and slowly straighten your leg by extending the sole of the foot to the ceiling. Use the tension in the strap to softly pull the leg toward you until you feel a stretch. Hold this position for five breaths. Reach through the sole of your right foot on the inhales and consciously release your hamstring on the exhales. Straighten your left leg, long along the floor, for a deeper stretch.
Things You'll Need
- Yoga mat
- Yoga strap
References
- "Current Review of Musculoskeletal Medicine"; Yoga and Pilates in the Management of Low Back Pain; S. Sorosky, S. Stilp, V. Akuthota; Mar. 2008
- "Pain"; Effect of Iyengar Yoga Therapy for Chronic Low Back Pain; K. Williams et al; May 2005
- "Yoga as Medicine"; T. McCall; 2007
