If you suffer from lower back pain, you’re probably always looking for new and unique ways to soothe your discomfort. From over-the-counter medications to physical therapy, there are many routes to go when it comes to relieving back pain, and studies show that yoga may be one of the best ways to go. In this blog, we’ll take a look at some of the top yoga poses you should try if you suffer from back pain.
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Yoga Poses To Help With Lower Back Pain
According to research that was published in the July 2017 issue of the Annals of Internal Medicine, yoga may even be used to reduce the need for pain medication. The roots of this ancient practice emphasize stretching, strength, and flexibility, so it’s no surprise that yoga can help with back pain and other chronic aches.
Researchers have also begun to discover how yoga’s effects on the brain may contribute to decreased pain. In a study that was conducted by the National Institutes of Health, scientists found that there were significant differences between the brains of those with chronic pain and the brains of regular yoga practitioners. The people who suffered from chronic pain were found to have less brain tissue in the regions of the brain that help us to tolerate pain, while those who practiced yoga had more tissue in those areas. This fascinating news suggests that yoga may not just have physical benefits, it can have protective neurological benefits as well.
Before we dive into the top yoga poses for back pain, it’s always a good idea to ask your doctor before starting a new fitness regimen. Whether you injured your lower back by lifting a heavy object or playing a sport, speak with your medical practitioner before you sign up for a fitness or yoga class. Once you get the green light for yoga, try out the soothing poses for back pain below!
Downward-Facing Dog is one of the first yoga poses you should try to alleviate back pain. This classic yoga pose is a wonderful full-body stretch that works to target your back extensors, or the large muscles that help to form your lower back. These muscles are also beneficial when it comes to supporting your spine, especially when it comes to standing and lifting objects.
To perform this yoga pose, start on your hands and knees on your yoga mat. Place your hands just slightly in front of your shoulders, and press back, raising your knees away from the floor. Pay attention to your tailbone here, and try to lift it up towards the ceiling. For an added hamstring stretch, gently push your heels towards the floor. Hold this position for five to 10 breaths, and repeat the pose five to seven times or until you start to feel some relief in your back.
While Child’s Pose may look like a resting yoga pose, it’s actually an active stretch that can be used to elongate your back. This pose can be used to help stretch the hips, thighs, and ankles while reducing feelings of stress and fatigue. Many yoga teachers refer to this pose as a de-stressor, and they recommend performing this pose before bed or after a long and exhausting day at work.
To try this yoga pose, start on your mat on your hands and knees, and begin to let your thoughts slow down. Spread your knees wide apart, while keeping your big toes touching. Slowly rest your buttocks near your heels as you sit straight up and lengthen your spine up through the crown of your head. On an exhalation, bow forward and drape your torso between your thighs. Allow your forehead to rest on the floor, while keeping your arms long and extended in front of you. Focus on broadening your upper back, as you let your lower back soften and relax into the pose. Let the tension in your shoulders, arms, and neck all fall away as you keep your gaze down with your eyes closed. Hold this pose for a minute or longer, breathing softly.
In part two of this series, we’ll look at a few more yoga poses that can help to soothe lower back pain. If you’re shopping for a new yoga mat online, be sure to check out YoYo Mats self-rolling yoga mats today!