How To Use Yoga For Back Pain Relief [TUTORIAL]

Many people are successfully using yoga for back pain relief. 

Yoga offers many benefits to the body in a variety of ways. A few minutes of practising can make you aware of tension and imbalance in your body. You will begin to align your body and bring back balance.

Just as there are specific ways to use meditation for back pain, there are specific ways to use yoga for back pain relief too. 

There are poses that you can learn over time that will help to alleviate back pain.

Science shows that there are lots of reasons to use yoga for back pain relief [1], It is a mind-over-body therapy that is highly recommended by enthusiasts.

The original intent of yoga was to aid an individual in developing a deeper awareness of self. Over time, experts discovered that the exercises and poses involved have many benefits both to the mental and physical well-being of the individual. Some of these benefits include relieving aches and pains [2].

Benefits Of Yoga For Back Pain Relief 

There are a number of causes of back pain. Here are some examples.

  •         Torn muscles
  •         Fractured bones
  •         Muscle tension
  •         Trapped nerves

The most common cause of back pain is muscle tension [3]. The muscles lie on joints in an unnatural manner, which puts too much pressure on the spine. This makes you feel very uncomfortable and could result in back pain.

Certain yoga poses relax the muscles, reduce tension and relieve the strain put on joints and the spine. In addition, yoga is a stress reliever because the breathing exercises alleviate fatigue and stress [for instance, try these yoga meditation styles].

How To Use Yoga For Back Pain Relief — Asanas  

Yoga trainers and experts have a range of poses and exercises that they recommend for individuals suffering from back pain.

Something you must always remember when performing any yoga pose is to take deep breaths. Invest in a good mat for your poses and exercises. The Valkyrie website has a significant amount of information on how to treat and relieve back pain. Here are a few poses that will alleviate both lower and upper back pain. 

1.     The Locust Pose

This one is a simple pose that is easy even for a novice. Lie face down on your tummy and have your arms hovering above the ground. Next, gradually lift your head. Extend the lifting to your shoulders and then the chest while relying only on your back muscles. Finally, lift your legs off the ground. Hold that pose for at least half a minute.

2.     The Cat-Cow

To stretch your torso as well as your neck and shoulders, this pose is highly recommended. You are required to get on all fours and then place your wrists beneath your shoulders. Your knees should be positioned underneath your hips.

Make sure that your weight is evenly spread out to all four points. Look up and inhale. Relax your stomach and allow it to drop towards your yoga mat. Tuck your chin into your chest and exhale. Stretch your navel towards your spine and arch the spine upwards.

Your focus is on releasing tension. Great concentration is advised here so that you are completely aware of your body and can focus on releasing tension. Your movements must be fluid. Maintain the fluidity of your movements for at least a minute.

3.     The Downward-Facing Dog

This rejuvenating pose has been practised in yoga for many years and is considered a traditional pose. It works on muscles such as the deltoids, triceps and hamstrings to aid in the relief of back pain, help in balancing the body and build strength. In addition, it can reduce pain from sciatica.

You are required to get on all fours and place your hands on the ground. This must be done in alignment. Your knees should be under your hips. Press into your hands while tucking your toes under and lift the knees. Lift your gluteal muscles upwards keeping a slight bend in your knees. Stretch your spine and tailbone out.  

Your knees should be hovering slightly above the ground, and you must press firmly into your hands as well. Keep your heels off the ground too. Balance your weight evenly on both sides of your body and be aware of the position of your shoulders and hips. Your chin is slightly tucked into your chest, and your head is in line with the upper arms. Hold the pose for a minute.

4.     The Bridge Pose

Here is another simple pose that anyone can accomplish. While lying flat on your back, bring your knees up gradually until both feet are flat on the floor. With your palms facing down, place your hands on the floor and lift your buttocks off the ground. This pose looks very much like a bridge. Hold it for half a minute. Then, relax and get back into your original position slowly.

5.     The Extended Triangle

This one is done while standing and works well for conditions such as sciatica. It also aids in relieving aches in the neck as well as the back. It is recommended for strengthening your chest and shoulders in addition to easing anxiety and stress.

While standing, spread your feet to about four feet apart. Allow your right toe to face forward while the left one faces out at an angle. Lift your arms with the palms facing down and parallel to the floor.

Lean forward and allow your right hip to come forward as well together with your arm and torso. Your right hand goes to your leg and forms a yoga block while your left arm is lifted towards the ceiling. Your face should be looking up, down or forward. You should hold this position for a minute. Then, repeat on the other side.

6.     The Cobra Pose

This one includes your stomach in the stretching. It also works on the chest and shoulders. It may soothe sciatica and has been known to diminish stress and fatigue, thus relieving back pain.

Lie on your abdomen with hands under your shoulders and fingers facing forward. Next, bring your arms into your chest firmly. Ensure your elbows are tucked in. Take a deep breath while slowly pressing into your hands and lifting your head, shoulders and finally chest with the elbows slightly bent.

To deepen the pose, allow your head to drop back. Get back onto your mat and exhale. Bring your arms to your side and rest your head. Then, move your hips from side to side. You should feel the tension leaving your back.

  • you may find it useful to practice yoga with a yoga chair


Note that yoga can be risky if it is not practised correctly. When you use yoga for back pain relief it is essential to practice in the proper way. To avoid further damage to your back, consult a skilled yoga coach to take you through the exercises. An experienced practitioner will examine you and prescribe the right poses to effectively treat your problem.


By Guest Post

This article was submitted by a guest blogger. You can read about the author in the post above. If you would like to submit an article, please write for us (sponsored guest posts). Paul Harrison, Editor, THE DAILY MEDITATION.

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