Most of us spend our days hunched over. Leaning over a keyboard, looking down at our phone, leaning against the sink while we brush our teeth, driving…the list goes on. So, it’s no wonder that so many of us suffer from back pain. I have found that a few key yoga postures (in addition to a consistent yoga practice) have significantly reduced my back pain. And the best part is, relief can happen within minutes.
While practicing in a studio for 60-90 minutes is optimal, it’s not always possible. Here are a few yoga postures that can help relieve lower back pain, they might even be good enough to prevent a trip to your physical therapist!
Standing Backbend
Similar to what is pictured above, a standing back bend is a great way to open up the front of your chest and relieve some stiffness in your spine. A more simple version of this posture can be done in the middle of the day. Simply stand with your feet shoulder width apart, making sure your feet are facing forward and are parallel to each other. Place your hand on your lower spine as if you’re going to slide your hands into your back pockets, take a deep breath and while you exhale, lift your chest, relax your head back and push your hips forward. Think about lifting out of your lower spine rather than compressing it, and make sure to hold the backbend for at least five to ten seconds while breathing normally.
Spine Strengthening Series
These four postures are common in many yoga disciplines, especially Hatha yoga. They are hard, both mentally and physically challenging, and can help transform your back by increasing strength and flexibility at the same time.
Rabbit
This posture is challenging for me, mostly due to a tight lower spine, but that doesn’t stop me from working hard! As you can see in this Rabbit pose tutorial, this posture helps stretch out the back of your spine. It’s important to both open the front and back of your spine, allowing for maximum compression and expansion.
Camel
Camel pose is not only beautiful, it’s incredibly healing for your spine. This is one of my go-to postures when I’m feeling anxious, because it serves as a little mini-exorcism. Fret not! If you breathe throughout this posture you can release a lot of negative emotions, residual mental and physical anxiety and heal your back along the way.
Wind-Removing
This posture is primarily good for compressing your hips and internal organs (hence the name “wind removing” pose). But this posture is also great for releasing lower spine tightness. When you work through your hips and try to lay your spine flat on the ground, you can release pain in your lower spine.
Final Stretching
As you may have noticed by now, relieving back pain is not only about compressing and extending the spine, it’s also about stretching. This Final Stretching pose, which is often practiced at the end of class when you are more limber, is a great way to open the back of your spine. This also stretches your hamstrings, an often overlooked reason for tightness in the lower back.
Bridge
Bridge pose is great after a long day at work or the end of a workout. This posture uses your arms (clasped under your body) and the strength of your buttocks to open your spine. Sometimes after a day of hunching over, I need this additional “help” to open up and counter some of my daily forward bends.
If you have a back injury or have been battling back pain your whole life, it’s always good to seek advice from a medical professional. And know that thousands of years of yoga is at your fingertips!
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