Lower back pain can have a major impact on your quality of life. It can limit your ability to move and make everyday activities difficult. But there are things you can do to manage your lower back pain and improve your mobility.
One option is yoga. Yoga is a form of exercise that uses gentle stretching and breathing techniques to relax the body and mind. Yoga can also help to strengthen the muscles around the spine, which can help to support the back and reduce pain.
What is lower back pain?
Lower back pain is a common problem that can cause a range of symptoms. The pain may be dull or sharp, and it may be constant or come and go. Lower back pain can also cause muscle stiffness and difficulty moving.
Lower vs upper back pain: what’s the difference?
Lower back pain is felt in the lower part of the spine, between the bottom of the rib cage and the top of the legs. Upper back pain is felt in the upper part of the spine, between the shoulders and neck.
For yoga relief with lower back pain, some yoga poses can help by:
- Stretching the muscles around the spine
- Strengthening the muscles around the spine
- Improving posture
- Improving flexibility
- Relieving stress and tension
10 Yoga poses for lower back pain:
- 1. Child’s pose
- 2. Cat-cow pose
- 3. Cobra pose
- 4. Bridge pose
- 5. Locust pose
- 6. Pelvic tilts
- 7. Pigeon pose
- 8. Seated spinal twist
- 9. Camel pose
- 10. Wheel pose
With upper back pain, yoga can help by:
- Stretching the muscles around the shoulders and neck
- Strengthening the muscles around the shoulders and neck
- Improving posture
- Relieving stress and tension
Yoga poses for Upper back pain:
- 1. Neck rolls
- . Shoulder rolls
- Cow Face pose
- Eagle pose
- Camel pose
- Cat-cow pose
- Upward-Facing Dog pose
- Downward-Facing Dog pose
- Child’s pose
- Corpse pose
Where will you feel lower back?:
Lower back pain can occur anywhere in the lower back, but is most commonly felt in the following areas:
- The base of the spine
- The muscles and ligaments around the spine
- The discs between the vertebrae
- The nerves that run through the spine
How is lower back pain diagnosed and treated:
Most cases of lower back pain will improve with self-care and home treatment. However, some people may need to see a doctor or other healthcare provider for diagnosis and treatment.
Lower back pain is usually treated with a combination of self-care, medication, and physical therapy. Surgery is only recommended in very rare cases.
Self-care for lower back pain:
There are a number of things you can do to manage your lower back pain and improve your mobility. These self-care measures include:
Rest: Rest is important when you’re dealing with lower back pain. Avoid activities that aggravate you pain, and take breaks when you need to.
Ice: Applying ice to the affected area can help to reduce inflammation and pain.
Heat: Applying heat to the affected area can also help to reduce pain and stiffness.
Exercise: Regular exercise can help to strengthen the muscles around the spine and improve your flexibility.
Yoga: Yoga is a form of exercise that uses gentle stretching and breathing techniques to relax the body and mind. Yoga can also help to strengthen the muscles around the spine, which can help to support the back and reduce pain.
Meditation: Meditation can help you to focus on your breathing and relax your mind. This can help to reduce stress and pain.
Massage: Massage can help to relax the muscles and relieve pain.
Physiotherapy: Physiotherapy can help to strengthen the muscles around the spine and improve your flexibility.
Acupuncture: Acupuncture is a form of traditional Chinese medicine that involves inserting needles into the skin. Acupuncture is thought to help relieve pain by releasing endorphins and other chemicals in the body.
Chiropractic: Chiropractic is a form of manual therapy that involves manipulating the spine. Chiropractic is thought to help relieve pain by improving alignment and relieving pressure on the nerves.
Surgery: Surgery is only recommended in very rare cases of lower back pain.
What causes lower back pain?
There are many different causes of lower back pain. Some common causes include:
-Injury or overuse of the muscles and ligaments around the spine
-Arthritis
-Degenerative disc disease
-Osteoporosis
-Spinal stenosis
How can yoga help to relieve lower back pain:
Movements help
The various postures and isometric, or movement-free, holds in yoga can help you develop both strength and mobility, which are important factors in battling low back discomfort.
Core stability improvement will help back pain:
According to Sasha Cyrelson, P.T., D.P.T., O.C.S., and clinical director at Professional Physical Therapy in Sicklerville, New Jersey, “Yoga is great for working on flexibility and core stability, correcting posture, and breathing—all of which are necessary for a healthy back.”
Yoga can help to relieve lower back pain by stretching and strengthening the muscles around the spine. Yoga can also help to improve flexibility and range of motion, which can make it easier to move and reduce pain.
Some specific yoga poses that may help to relieve lower back pain include:
-Mountain pose
-Cat-cow pose
-Camel pose
-Child’s pose
If you’re new to yoga, it’s important to start slowly and focus on gentle poses. It’s also a good idea to practice with a certified yoga instructor who can help you modify poses as needed.
Poses to try for lower back pain:
There are many different yoga poses that can help to relieve lower back pain. Some of the most effective poses include:
>> Child’s pose: This is a resting pose that helps to stretch the back and hips. To do this pose, start on your hands and knees. Then, sit back on your heels and lower your forehead to the floor. You can also place a block or pillow under your head for support.
>> Cat-cow pose: This pose helps to stretch the back and neck. To do this pose, start on your hands and knees. As you inhale, arch your back and look up towards the ceiling. Then, as you exhale, round your back and tuck your chin to your chest.
>> Camel pose: This is a deep backbend that helps to stretch the entire front of the body. To do this pose, start by kneeling on the floor. Then, place your hands on your lower back and lean back. You can also place a block or pillow under your hips for support.
>> Mountain pose: This is a basic standing pose that helps to lengthen the spine and release tension in the back. To do this pose, stand with your feet together and your arms at your sides. Then, reach your arms up overhead and lengthen your spine.
Is it permissible to practice yoga while suffering from low back discomfort?
Before beginning any exercises, Dr. Cyrelson quoted here suggests that those with a history of lower back injuries, disc problems, or pain lasting more than 72 hours without improvement see a physical therapist. Addressing medical issues before they become worse is always ideal.
If your lower back discomfort is more of a general tiredness or discomfort, however, some yoga postures are worth a shot to alleviate any tightness and alignment concerns. Stretches like child’s pose and downward dog are particularly beneficial since they not only relieve tension in the lower back but also throughout all of your back muscles— alleviating any localized tightness.
When should I see a doctor?
If you’re experiencing severe or persistent lower back pain, it’s important to see your doctor. Your doctor can help to diagnose the cause of your pain and recommend treatment options. In some cases, such as with arthritis or degenerative disc disease, yoga may not be enough to relieve your pain and you may need additional treatment.
You should see a doctor if:
- -Your pain is severe
- You have difficulty standing or walking
- Your pain is accompanied by numbness, tingling, or weakness in your legs-You have a history of cancer or infection
- You’re pregnant
- You have a fever
- Your pain gets worse with rest or improves with activity
- You’ve lost weight without trying
- You have trouble urinating or have blood in your urineYoga can be a great way to relieve lower back pain.
Beginner-friendly poses to relieve lower back pain:
If you are a beginner, it is always a good idea to start slowly and focus on gentle poses. The following are some beginner-friendly yoga poses that can help relieve lower back pain:
- >> Child’s pose: This is a resting pose that helps to stretch the back and hips.
- >> Cat-cow pose: This pose helps to stretch the back and neck.
- >> Camel pose: This is a deep backbend that helps to stretch the entire front of the body.
- >> Mountain pose: This is a basic standing pose that helps to lengthen the spine and release tension in the back.
Yoga lower back pain Adriene and kassandra
Below is a guide by Adriene;
Below is a guide by Kassandra on lower back pain relief with yoga;
Yoga lower back pain stretches:
The following are some yoga stretches that can help relieve lower back pain:
>> Child’s pose: This is a resting pose that helps to stretch the back and hips. To do this pose, start on your hands and knees. Then, sit back on your heels and stretch your arms out in front of you.
>> Cat-cow pose: This pose helps to stretch the back and neck. To do this pose, start on your hands and knees. As you inhale, arch your back and look up toward the ceiling. Then, as you exhale, round your back and tuck your chin to your chest.
>> Camel pose:
Other are;
- Warrior I
- Side Angle Pose
- Extended Triangle Pose
- Pigeon Pose
- Fish Pose
- King Pigeon Pose
- Gate Pose
- Cow Face Pose
- Happy Baby Pose
YOGA poses to avoid with lower back pain:
Avoid deep twists and anything that puts pressure or strain on the lower back. Also, be careful with forward bends that round the back too much. Instead, focus on poses that lengthen and release tension in the back.
Some yoga poses to avoid if you have lower back pain include:
- >> Deep twists: To avoid putting pressure on the lower back, avoid deep twists. Instead, try a gentle twist by placing your hand on your opposite knee and looking over your shoulder.
- >> Forward bends: Be careful with forward bends that round the back too much. Instead, focus on lengthening the spine and releasing tension in the back with poses like the mountain pose or a child’s pose.
- >> Poses that put pressure on the lower back: Avoid any poses that put pressure on the lower back, such as the downward-facing dog or camel pose.
Yoga for lower back pain relief with pregnant women:
If you are pregnant, be sure to avoid any poses that put pressure on the lower back or require you to lie flat on your back. Instead, focus on gentle stretches and poses that release tension in the back.
Some yoga poses to avoid during pregnancy include:
- >> Downward facing dog: This pose puts pressure on the lower back and should be avoided during pregnancy.
- >> Camel pose: This pose should also be avoided during pregnancy as it puts pressure on the lower back.
- >> Poses that require you to lie flat on your back: Poses that require you to lie flat on your back, such as happy baby pose, should be avoided during pregnancy as they can reduce blood flow to the baby.
Yoga for back pain relief:
The following are some yoga poses that can help relieve lower back pain:
- >> Child’s pose: This is a resting pose that helps to stretch the back and hips.
- >> Cat-cow pose: This pose helps to stretch the back and neck.
- >> Camel pose: This is a deep backbend that helps to stretch the entire front of the body.
- >> Mountain pose: This is a basic standing pose that helps to lengthen the spine and release tension in the back.
Back Pain and Hips pain Relief:
If you have both back pain and hip pain, you may find relief with the following yoga poses:
>> Child’s pose: This is a resting pose that helps to stretch the back and hips.
>> Cat-cow pose: This pose helps to stretch the back and neck.
>> Camel pose: This is a deep backbend that helps to stretch the entire front of the body.
>> Warrior I: This is a standing pose that strengthens the legs and opens up the hips.
>> Side angle pose: This is a standing pose that strengthens the legs and stretches the hips and back.
Yoga for back pain relief with scoliosis:
If you have scoliosis, be sure to focus on poses that help to lengthen and release tension in the back. Avoid any poses that twist the spine or put pressure on the lower back.
Some yoga poses to avoid with scoliosis include:
>> Deep twists: To avoid putting pressure on the spine, avoid deep twists. Instead, try a gentle twist by placing your hand on your opposite knee and looking over your shoulder.
>> Forward bends: Be careful with forward bends that round the back too much. Instead, focus on lengthening the spine and releasing tension in the back with poses like the mountain pose or a child’s pose.
>> Poses that put pressure on the lower back: Avoid any poses that put pressure on the lower back, such as the downward-facing dog or camel pose.
Yoga for back pain relief with herniated disc:
If you have a herniated disc, be sure to focus on poses that help to lengthen and release tension in the back. Avoid any poses that twist the spine or put pressure on the lower back.
Some yoga poses to avoid with a herniated disc include:
>> Deep twists: To avoid putting pressure on the spine, avoid deep twists. Instead, try a gentle twist by placing your hand on your opposite knee and looking over your shoulder.
>> Forward bends: Be careful with forward bends that round the back too much. Instead, focus on lengthening the spine and releasing tension in the back with poses like the mountain pose or a child’s pose.
>> Poses that put pressure on the lower back: Avoid any poses that put pressure on the lower back, such as the downward-facing dog or camel pose.