Learning the best yoga poses for back pain can be a life saver when you’ve been struggling with aches and shooting discomforts that have been holding you back from getting through your days comfortably and effectively. A rapidly rising number of studies have been supporting the use of this ancient practice for both preventing and treating pain in the back.
Using yoga poses for back pain properly can help many people to improve their flexibility and strength, while reducing soreness through gentle stretching. This is effective to the point that some people can skip the need for typical treatments when it comes to providing relief and returning to normal levels of function.
While it is exceptionally important to speak with your doctor before starting yoga poses for back pain, particularly if you are suffering from severe levels of soreness, if it is appropriate for you, a study from the Archives of Internal Medicine journal suggests that you are likely to be able to cut back on – or cease the use of – pain medications by practicing it properly and regularly.
Here are some of the best moves for reducing mild-to-moderate or chronic back soreness:
1. Downward-Facing Dog – this pose provides a stretch for the whole body and focuses on the large muscles that make up the lower back, called the back extensors. Those muscles provide spinal support, help with standing up and are important to being able to lift objects.
2. Child’s Pose – this pose provides an active stretching that assists in the elongation of the back. This move also helps to reduce stress levels.
3. Pigeon Pose – this is a pose that people who are brand new to yoga may find challenging, but achieving it stretches hip flexors and rotators. Loosening tight hips can play a vital role in easing lower back pain.
4. Triangle Pose – this is a great move for adding strength to the legs and back while lengthening the muscles along the sides of your body and strengthening those located around the outer area of your hip. These are all muscles that provide support to those that are directly involved in the functions and movements of the back itself.
5. Cat and Cow Pose – this pose loosens and stretches the muscles of the back, easing out feelings of stiffness, achiness and soreness. It can be incorporated into virtually any yoga routine but can also be used on its own as a part of a non-yoga workout warm-up.
For more information on performing each move correctly, we suggest searching the web for instructional videos. It is best to watch how the move is done and get all of the details about how to properly get into each pose without injuring your back further.