The very thing that brings many people to yoga is sometimes also the same thing that keeps them away from yoga. Back pain. The thought of bending, twisting or even laying on a mat might be enough to make your back spasm if you suffer from back pain, but the good news is, if you can get over any temporary discomfort the long-term benefits of yoga on your back will be well worth it.
Findings from one study from the University of Washington showed that people who took yoga or stretching classes were twice as likely to reduce their back pain meds as people who managed symptoms on their own.
With the practice of yoga, you can lengthen your spine, and stretch and strengthen your back muscles, helping to bring your body into alignment. The following poses are easy enough for beginners and will put you on the path to healing.
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Child’s Pose
Although child’s pose is sometimes used as a resting pose, it is actually an active stretch that helps to lengthen your back. This is a great stretch to do first thing in the morning, or at the end of a long day right before bed.
To Do: Begin on all fours in a table top position, your knees spread wide. Shift your hips down and back, sitting back on your heels. Stretch your arms straight in front of you. Hold the position for 5 to 10 breaths, breathing deeply.
This signature yoga pose is a full body stretch that targets the large muscles in your lower back that help you stand, lift objects and support your spine.
To Do: Begin on your hands and knees in table top position, stepping your knees back so they’re slightly behind your hips. Pressing your hands firmly down into the mat and toes tucked under, lift your hips back and up toward the ceiling. Bending your knees slightly will allow your tailbone to point up more. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.
Triangle pose lengthens the muscles along the side of your body, and is a great pose for strengthening the back and legs. This open-heart pose is also good for clearing stress and negative emotions.
To Do: Start by standing straight with your feet together (mountain pose). Step your right foot back three to four feet, and point your right foot in at a 45-degree angle. Square your hips to the front, opening your chest to the side. Bring your arms up to “T” position and shift your hips and front arm to the left. Drop your left hand toward the mat and raise the right arm to the ceiling. Only bend as far as you can while maintaining a straight back. Hold for 5 to 10 breaths. Repeat on the opposite side.
You may want to save pigeon pose until you’ve gotten comfortable with your yoga practice, as this pose can be a bit tricky (but not impossible) for beginners. Tight hips can contribute to low back pain, and this pose stretches the hip flexors and rotators.
Try it: Begin in downward-facing dog with your feet together. Lift your right leg off of the mat, draw the right knee in toward your chest. Place the knee down by your right wrist, the front of your right leg parallel (or as close to parallel as possible) to the front edge of the mat. Keep the back leg extended, stretched out long. Fold your body forward over the front leg. Extend your arms in front of you to elongate your spine. Hold for 5 to 10 breaths. Repeat on the other leg.
For chronic back pain issues, please consult your doctor before starting a yoga practice.
*Yoga model: Stacy Patrice, www.stacypatrice.com.
Visit the BlackDoctor.org Back Pain center for more helpful articles and tips.
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