Achy back? Give yoga a try. Numerous studies have shown the effectiveness of the ancient discipline, which stresses stretching, strength, and flexibility, in relieving back pain and improving functionality.
Research published in July 2017 in the Annals of Internal Medicine suggests that yoga may minimize the need for pain medication. At the outset of the three-month trial, 70 percent of the patients were taking medication. One group was allocated to physical therapy for back pain, another to yoga, and the third to reading about pain management options. By the conclusion, however, although the number of persons using medicine in the reading group remained constant, just half of the yoga and physical therapy participants were still taking it.
While yoga is not recommended if you are in severe pain, those with occasional soreness or chronic aches may benefit greatly from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and restore your back to its proper alignment, according to Jennifer Bayliss, a fitness expert in Williamstown, Massachusetts. Yoga's emphasis on balance and stability allows your body to create defences against the causes of back discomfort, such as weak abdominal and pelvic muscles and a lack of hip flexibility. Strengthening these muscles improves posture and relieves back pain. In addition, stretching may improve flexibility by boosting blood flow to tight muscles.
Downward-Facing Dog Will Stretch Your Hamstrings
This traditional yoga posture is an excellent total-body stretch that targets back extensors, which are the major muscles that create your lower back, support your spine, and allow you to stand and carry items.
Try this:Begin on your hands and knees, placing your hands slightly in front of your shoulders. Pressing back, pull your knees away from the floor and your tailbone toward the ceiling. To stretch your hamstrings, gently press your heels toward the floor. Hold the stance for 5 to 10 breaths, then repeat it five to seven times.
Child's Pose Elongates Your Back and Relieves Stress
Child's pose may seem to be a rest position, but it is really a vigorous stretch that helps extend the back. It's an effective stress reliever before bedtime after a hard day.
Try this:Begin on all fours with your arms straight out in front of you, then sit back so that your glutes (butt muscles) rest just above — but not touching — your heels. Hold the posture for 5 to 10 breaths, then repeat as required for a nice, relaxing stretch.
Pigeon Pose Relaxes Hips By Stretching Rotators
Pigeon posture, which may be difficult for inexperienced yoga practitioners, stretches hip rotators and flexors. Tight hips may cause lower back discomfort, while being an unlikely treatment option.
Try this:Begin in Downward-Facing Dog, with your feet together. Then, bring your left knee forward and bend it out to the left until your left leg is bent and almost perpendicular to your right; drop both legs to the ground. You may just extend your back right leg straight behind you, or for an extra hamstring stretch (seasoned Pigeon posers only!), gently bring your back foot off the ground and in toward your back. Hold the posture for 5 to 10 breaths, then transfer to the other side and repeat as necessary.
Triangle Pose Strengthens Torso Muscles
Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip (your IT, or iliotibial, band).
Try it: Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t overstretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.
Cat and Cow Pose Relaxes and Warms
Cow and Cat stretches are ideal for relieving back pain and may be used in yoga or as a pre-workout warm-up.
To practice Cat posture, begin on all fours and gently arch your back. Hold for a few seconds, then transition to Cow by scooping your spine in, squeezing your shoulder blades back, and rising your head. Moving back and forth from Cat to Cow positions your spine into a neutral posture, relaxing the muscles and reducing stress.
Repeat ten times, gracefully transitioning from cat to cow and back. Repeat the procedure as necessary.