A regular practice of yoga can help relieve the tension and stress that sometimes cause back pain. Individuals who already have back pain can often benefit from yoga. However, not all yoga poses relieve back pain; some poses can even aggravate back pain, so it is crucial to be knowledgeable about what poses can best help you find relief from your back pain.
Palm Tree
Stand with your feet facing forward and your arms by your sides. Raise your arms over your head. Interlock your fingers. Turn your hands to make your palms face the ceiling. Come up onto your toes if you can do this without experiencing back pain. Hold the position if you can. If you feel pain, come down immediately.
Sage Twist
This pose involves twisting your back, so you should be mindful of not twisting too deeply; just make it a gentle stretch, twisting only as much as you feel comfortable doing. To begin the pose, sit on the ground with your legs in front of your body. Bend your left knee. Lift your left leg over your right. Place your left foot on the ground next to your right knee. Sit up with your spine as straight as possible. Place your right elbow on the left side of your left knee. Bend your right arm so that your right fingertips touch your left hip. Twist to look over your left shoulder. Make sure you do not twist too deeply. Hold the pose for a few seconds, then release and repeat it on the other side of your body.
Cat Stretch
Begin on your hands and knees. Keep your back flat. Make sure your hands are right underneath your shoulders, with your fingers apart. Keep your knees directly underneath your hips. Hold your head loosely so that you can see the ground between your hands. Breathe in. While you exhale, arch your back toward the ceiling. Make sure to tuck your chin in near your chest. Gaze at your navel. Hold this position, then release back into the starting position.
Corpse Pose
Finish your yoga session with this relaxation pose. Begin by lying flat on your back. Keep your body in a relaxed position, with your arms by your sides, your palms facing down and your knees slightly turned out. If your back hurts, try to do this pose with your knees bent and your feet flat on the ground. Breathe for a few seconds as you allow any tension to exit your body with each exhalation.
References
- Sivananda Yoga Teachers Training Manual; Swami Vishnu-devananda; 2000
- University of Michigan: Low Back Pain Exercises
