Yoga to help alleviate your back pain and get you back to life
Most of us have back pain at some point in our lives, yet we take our backs for granted. Chronic low back pain is one of the most common health problems. It is a result of everyday habits that may seem harmless at first, but that can have a compound effect in the long run.
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There are many potential causes of back pain. People with active lifestyles may experience back pain due to sprains, strains, or overexertion. For people with sedentary lifestyle, lack of exercise, obesity, incorrect sitting posture at the office may lead to back pain. When the body is repeatedly placed in unhealthy positions over long periods of time, the soft structures of the lower back can become imbalanced and sustain injury.
There are many potential causes of back pain. People with active lifestyles may experience back pain due to sprains, strains, or overexertion. For people with sedentary lifestyle, lack of exercise, obesity, incorrect sitting posture at the office may lead to back pain. When the body is repeatedly placed in unhealthy positions over long periods of time, the soft structures of the lower back can become imbalanced and sustain injury.
Back pain can often be the result of stress. Yoga will help you relax and unwind mentally, and these poses will continue to keep your core strong, your back supported, and your muscles lengthened and released.
Cat-Cow Pose (Marjariasana-Bitilisana)
Starting in table top position, with the knees below the hips and hands below the shoulders, breathe in as you lift your tailbone up. Spread your fingers wide and ground all corners of your palms on the mat, to distribute your weight evenly throughout your hands. Let your belly sink to the floor while your head and chest rise. Then, exhale as you reverse, arching your back like a stretching cat. Continue this exercise slowly for ten or 20 repetitions, breathing deeply and moving at your own pace. These postures help to massage the spine, while also stretching the back and the torso.
Downward-facing Dog (Adho Mukha Svanasana)
One of yoga’s most widely recognized yoga poses, Adho Mukha Svanasana, offers the ultimate all-over, rejuvenating stretch.
From your hands and knees, spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor and lift your tailbone into the air, forming an upside down “V” position with your body. Reach your heels down to the floor, but don’t worry if they don’t touch. Feel the stretch on your hamstrings and the lengthening of your back, engage your core. Keep the feet hip-width apart and your hands pressing into the floor. Spreading your shoulder blades apart will stretch your upper back and reaching your hips up and back will help to open your lower back. Keep the head between the upper arms; don’t let it hang. Stay here for about one – three minutes.
Locust Pose (Salabhasana)
From downward dog, shift forward onto your hands into a plank position and lower to the floor. Lie on your belly with your feet and legs together or as close as they can comfortably be, keeping your arms by your side, palms down, and forehead resting on the floor. On an inhale, lift your chest, head, legs and hands off the floor, turning your palms to face in toward you. With every inhale, see if you can lift your chest and legs a little higher, but focus more on length than you do on height, and try to maintain equal lifts to your head/chest and your feet. Stay elevated for 30 seconds and then exhale release. Relax for a moment, and then repeat once or twice more. This pose strengthens the back muscles and provides a slight back bend without overly exerting the spine.
Bridge Pose (Setu bandhasana)
Roll over and lie on your back. Bend your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down. Inhaling, press into your feet, slowly lift your tailbone, middle back and upper back off the floor; gently roll in the shoulders, curving your back as much as feels comfortable. Touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you can support your back with your palms. Stay here, breathing, for about a minute or two and exhale as you gently release the pose.
Child’s Pose (Balasana)
Start on all fours, keep your arms forward and sit back until you’re lying face down. You can take child’s pose as deeply as you need to. By spreading your legs, it will create less of a stretch on your back. Likewise, you can raise your bottom slightly to also take off some pressure from your back. Hold and breathe deeply, feeling the breath reach all the way into your hips. The more you extend in either direction, the more you’ll feel relief. Child’s pose gently stretches and helps reduce tension in your entire back and your hips.
For practical instruction on the above poses, join Nerry’s give-what-you-can community classes with the goal of making yoga more accessible for everyone. Nerry also teaches tailored private sessions for personalised instruction based on your health, body type, fitness goals and lifestyle.
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