Yoga 101: 7 Powerful Stretches to Help You Relieve Your Back Pain [in 2022]
Life can be tough - even tougher if you have back pain. It not only hurts but can be very annoying and physically limiting when it won't go away. Weather your lousy posture or sedentary desk job has taken over your life for the worst, weather you’re a teenage dancer who has been training too much without adequate recovery, or you’re a weekend warrior who tweaked their back; yoga might just be your knight in shining armor. At Movement is Medicine Physical Therapy we use yoga poses A LOT to help with low back and neck pain.
Now, yoga shouldn't be treated as a quick fix to your pain, meaning you can't practice one move for 3 minutes, decide it doesn't work, and turn to a different one. It requires consistency, so you can develop greater body awareness and achieve positive change. The goal isn't to bend or force your body into certain positions but to teach you proper alignment and maintain a good posture.
Here are a few yoga practices you can choose from to relieve your back pain:
Child's pose
Benefits
Child's pose is a traditional forward fold pose that gives the spine a nice stretch and takes the pressure off your lower back, providing instant relief. It works your gluteus maximus, hamstrings, and spinal extensors and stretches your hips, thighs, and ankles. Its relaxing effect also acts as an anxiety buster.
The Method
To do this, sit on your mat with folded legs keeping your spine and neck straight. Take a deep breath and gently pull your torso towards the thigh. Rest your forehead on the floor with your arms spread out in front of you. Surrender all your stress, tension, and thoughts to the floor and feel the relaxation. Hold this pose for 3 minutes for maximum relief.
Cat/Cow Pose
Benefits
The cat/cow stretch is a great way to wake up and mobilize your spine, allowing an excellent flexion (cat) and extension (cow) of the spine. It also stretches out the neck, shoulders, and torso and makes one familiar with what their neutral spine is—not too arched and not too rounded—which can help improve posture.
The Method
To perform a cat/cow posture, kneel on all fours like a tabletop position with your knees below your hips and wrists below your shoulders. Then, inhale as you look up and let your stomach drop down to the floor. Once you do that, exhale as you round your spine and drop your head towards the floor by tucking in your chin to your chest and your spine towards the ceiling. Maintain this movement for at least 3 minutes.
Sphinx pose
Benefits
Sphinx pose is a wonderful backbend stretch that encourages the back’s natural curve (lordosis) while also engaging your abs for extra lower back support and strength. It will certainly also help relieve stress.
The Method
It's pretty easy. Lie on your stomach with legs extended straight behind you. Gently engage your lower abdominals as you lift your head and chest. Make sure you're elevating through your spine and out through the crown of your head. Keep your gaze straight ahead or close your eyes as you fully relax in the pose.
Downward dog pose
Benefits
Downward-facing dog poses are pretty popular in the yoga world. They stretch out your hamstrings and calves and help relieve back pain and sciatica. Additionally, they improve your bodily strength and corrects imbalances in the body's natural curve.
The Method
To start this, put all fours on the floor and sit up on your knees bringing your butt upwards. Keep your fingers spread wide and work on straightening your legs and lowering your heels towards the ground. Relax your head in line with your upper arms or with your chin tucked in slightly. Hold the stretch for 1-3 minutes.
Bridge pose
Benefits
The bridge pose is another widely renowned yoga pose that has multiple benefits. It builds up your core muscles, gives you the ability to balance on a chair or stool, helps with the posture, relieves you from sciatica, and much more!
The Method
To perform this pose, lie on your back with heels drawn into your sitting bones and your knees bent. Then, rest your arms beside your body. While pressing into the feet and arms, lift the tailbone off the floor toward the ceiling and keep lifting until the floor is parallel to your thighs. KEEP YOUR BACK AS FLAT AS YOU CAN THROUGHOUT THIS MOVEMENT (not like the picture!). Hold for thirty seconds to one minute.
Pelvic tilt pose
Benefits
Lower-back pain can make you feel as if your entire pelvic area is immovable. A pelvic tilt mobilization will help you start bringing some movement back to this area gently. It also benefits your glutes and hamstrings.
The Method
To do a pelvic tilt pose, lie on your back with both knees bent and feet flat on the floor. Try to relax your lower back and engage your abdominal muscles as you flatten your back against the floor. Stay in this position for 10 seconds and release with a few breaths. Do 1-3 sets of 10-15repetitions.
Standing forward bend
Benefits
An extension of the downward dog, standing forward bend allows elongated stretching of the legs and spine, which relieves the lower back. It also helps strengthen the thighs and knees and is excellent for mild depression.
The Method
To bend like this, start by acquiring the downward dog position and step forward towards the top of your mat. Straighten your legs out as much as possible and allow your torso to hang down.
Relax your shoulders and tuck your chin in toward your chest. Extend the crown of your head towards the floor, creating a long spine and while doing so, put a little pressure on your hip and pelvic bone, but not your back.
Final Thoughts
In the 21st century, back pain has become a plague everyone is suffering from regardless of their age and gender. Yoga assists you in relieving any sort of back pain. If done correctly, consistent practice of yoga can relieve tense muscles and reduce pain, rewarding you with a happy, healthy, and pain-free life.
If you’re unsure about what yoga poses are safe for your back pain, we encourage you to find an expert. Not just an expert in yoga, but in the human body. Back pain can be EXTREMELY complicated, and it takes an expert to know when and when not to perform certain movements.