Yoga is not only a great method of working out but also can be beneficial to alleviating back pain in certain areas. Continue reading for 10 of the best yoga poses for back pain.
Why it’s beneficial
If you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body.
Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.
Keep reading to learn more about how these poses may be useful in treating back pain.
1. Cat-Cow
This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.
Muscles worked:
- erector spinae
- rectus abdominis
- triceps
- serratus anterior
- gluteus maximus
To do this:
- Get on all fours.
- Place your wrists underneath your shoulders and your knees underneath your hips.
- Balance your weight evenly between all four points.
- Inhale as you look up and let your stomach drop down toward the mat.
- Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
- Maintain awareness of your body as you do this movement.
- Focus on noting and releasing tension in your body.
- Continue this fluid movement for at least 1 minute.
2. Downward-Facing Dog
This traditional forward bend can be restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.
Muscles worked:
- hamstrings
- deltoids
- gluteus maximus
- triceps
- quadriceps
To do this:
- Get on all fours.
- Place your hands in alignment under your wrists and your knees under your hips.
- Press into your hands, tuck your toes under, and lift up your knees.
- Bring your sitting bones up toward the ceiling.
- Keep a slight bend in your knees and lengthen your spine and tailbone.
- Keep your heels slightly off the ground.
- Press firmly into your hands.
- Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.
- Keep your head in line with your upper arms or with your chin tucked in slightly.
- Hold this pose for up to 1 minute.
3. Extended Triangle
This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.
Muscles worked:
- latissimus dorsi
- internal oblique
- gluteus maximus and medius
- hamstrings
- quadriceps
To do this:
- From standing, walk your feet about 4 feet apart.
- Turn your right toes to face forward, and your left toes out at an angle.
- Lift your arms parallel to the floor with your palms facing down.
- Tilt forward and hinge at your right hip to come forward with your arm and torso.
- Bring your hand to your leg, a yoga block, or onto the floor.
- Extend your left arm up toward the ceiling.
- Look up, forward, or down.
- Hold this pose for up to 1 minute.
- Repeat on the opposite side.
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Original article published on healthline.com
