Back pain is one of the most common physical complaints that I hear from my clients and students, and it can be caused by a variety of factors such as poor posture, prolonged sitting, improper lifting, spinal conditions, and even sleeping position. Despite the different causes of back pain, yoga can be an effective way to relieve discomfort and prevent further injury.
Here are some of the common causes of back pain and the yoga poses that can help:
Poor posture: Slouching and hunching over can put unnecessary strain on the lower back muscles. To counteract this, try the Cat-Cow pose. Start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and look up to the ceiling. As you exhale, round your spine and tuck your chin to your chest. Repeat this several times to help release tension in the lower back.
Prolonged sitting: Sitting for extended periods of time can cause tightness in the hips and lower back. The Pigeon pose can help stretch and open the hips, which can relieve lower back pain. Begin in a tabletop position, bring your right knee to your right hand and extend your left leg behind you. Keep your right ankle under your right hip and lower your body down to the mat, keeping your left leg extended behind you.
Improper lifting: Lifting heavy objects improperly can cause strain in the lower back. The Child’s Pose can help alleviate this discomfort. Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Lower your hips back towards your heels and reach your arms forward, resting your forehead on the mat.
Spinal conditions: Certain spinal conditions such as a herniated disc can cause pain in the lower back. The Cobra pose can help stretch the spine and relieve pressure on the discs. Begin lying on your stomach with your hands under your shoulders. As you inhale, press into your hands and lift your upper body off the mat, keeping your elbows close to your sides.
These are just a few examples of yoga poses that can help relieve back pain, but it's important to remember that everyone's body is different and what works for one person may not work for another. If you have any concerns about your back pain, it's best to consult a medical professional before starting a yoga practice.
In conclusion, yoga can be a great way to relieve back pain and prevent further injury. By incorporating these poses into your daily routine, you can help alleviate discomfort and improve the health of your back.