Yoga for Back Pain

Yoga has many benefits for the body, mind and spirit—and it can help relieve your back pain. A study published in the July 2017 edition of the Annals of Internal Medicine shows that yoga may reduce participants’ need for back pain medication.

Patients with severe back pain should only practice yoga after consulting with their doctors. Those with chronic or moderate back pain, however, may find significant improvement and relief in regular yoga exercises.

Specific poses help patients lengthen their spines and strengthen back muscles. In addition, yoga can help improve sleep and lessen depression and anxiety, both of which are possible side effects of back pain.

Yoga Poses for Back Pain

Some of the best poses for back pain relief are simple and easy to do on your own. A yoga instructor can offer additional suggestions and advice.

Child’s Pose

When kneeling on the mat, keep your knees apart but your feet together. Breathe in, and while exhaling, move your mid-section over your thighs. Try lengthening your spine and neck and rest your forehead on the mat, with arms out in front of you. Hold the pose for one to three minutes.

Downward Facing Dog

Move into the child’s pose, but keeping your hands on the floor with fingers spread out, sit on your knees and lift your rear into the downward facing dog pose. Keep your legs straight and drive your heels into the mat. Drop your head between the arms, and look toward your legs or navel. Again, hold the pose for one to three minutes.

Sphinx Pose

Lying on your stomach, place your legs together and straight behind. Put your elbows beneath your shoulders and your arms on the mat while raising from your chest upward, much like the Sphinx. Keep the shoulders relaxed while pressing the hips and thighs into the mat. Visualize lengthening the spine. Sit up until you feel a good lower back stretch. Hold the position for 1 to 3 minutes, but stop if there is any discomfort.

Slow Rock with Knees to Chest

Lying on your back, bring your knees to your chest. Hold onto your legs while gently rocking back and forth. Continue for one to three minutes.

Cat/Cow Pose

Begin on all fours, with your shoulders over your wrists and hips atop your knees. Inhale slowly, and while exhaling, drop your head toward the mat and round your shoulders. Inhale, and lift your chest, tailbone and head toward the ceiling while arching your back. Hold for one to three minutes.

Contact Tampa Back Pain Doctors Today

If you or a loved one suffers from back pain, call our office today and arrange a consultation with a skilled back doctor.