Back pain can be a real pain in the neck. A seemingly small ache can rule your day, causing you to be less productive, moody and generally miserable. Thousands of people suffer from back pain, relying on medication to dull the pain enough to get by until the next dose. Chronic pain can cause you to feel helpless and hopeless. Before you accept back pain as part of your existence, give yoga a try.
Benefits of Yoga
- Increased flexibility
- Improved circulation
- Improved strength and endurance
- Decrease in chronic pain
- Improved cardiovascular health
- Reduced stress and anxiety
Considerations While Performing Yoga
If you’ve never tried yoga before, try it with an open mind. Wear comfortable clothing without shoes or socks. Obtain a yoga mat for good traction. Remember to breathe deeply and evenly while holding yoga poses. The poses should feel good. If you feel pain, adjust accordingly. Hold each pose for 10 or more seconds. Feel free to come out of the pose and return to it for another round. Perform yoga in a quiet, secluded area free from noises and other distractions. Quiet music can help you relax and focus on the poses. Try to clear your mind while stretching, allowing your thoughts to float in and out without judgement. Listed below are some of the best poses for back pain.
This classic yoga pose stretches the backs of your legs and thighs and targets those back extensors that crawl up your lower back. Perform Downward Dog by beginning in tabletop position with your knees directly under your hips and your hands below your shoulders. Gently push your bottom and hips up toward the ceiling while pressing through your hands anchored firmly on the mat. Gaze at your belly button region with a relaxed head and neck. Keep your heels pressed as close to the mat as possible.
A relaxing stretch for your entire back feels like you’re back in the womb. Begin in tabletop position again. Gently reach your arms out straight in front of you while pushing your bottom back toward your heels. Rest your forehead on the mat.
Also known as a Forward Fold, this pose releases tight hamstrings and lower back muscles that contribute to back pain. It also releases tight shoulder muscles. Begin in a standing position with your feet shoulder-width apart. Bending from your hips, slowly bend forward toward the floor. Allow your head to hang loosely. Rest your hands on the floor, on your ankles or hold your elbows for a comfortable resting position.
Over time, yoga poses will release tight muscles causing your back pain. Regular yoga routines will also begin to strengthen weak supporting muscles that could be adding to your pain. Consider performing each of the three poses several times a week for the best results. If these poses do little to ease your back pain, consider visiting a chiropractor. We at Charlotte Chiropractor will help relieve your back pain. For more information, please contact us today!