If you suffer from back pain, yoga can be very beneficial at easing your symptoms. In addition to your regular exercise routine, yoga can help you to become more flexible and it helps to improve your balance. Plus, it is a great stress reliever. Stress, inflexibility, and a lack of balance all tend to contribute to back, neck, or body aches and pains, so yoga can be great for easing those nasty symptoms.
To practice yoga, you don’t necessarily need a yoga mat, but it can make your practice more comfortable and it helps you to not slip across the carpet or hard floor. If you don’t have a yoga mat, they are inexpensive and great for any workout. It is also recommended that you practice yoga barefoot.
If you are new to yoga, it might be beneficial to talk to your doctor or chiropractor at Premier Health before you get started. Plus, our chiropractors at Premier Health can help you to feel your best in conjunction with yoga practice at home. We also offer Pilates classes which you might be interested in trying. We are here to help!
One excellent yoga pose for back pain is called “Upward-Facing Dog.” In this pose, you will lie on the floor with your legs stretched back and the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor. Inhale and press your inner hands firmly into the floor and slightly back, as if you are trying to push yourself forward along the floor.
Straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.
Hold this pose for about 15 to 30 seconds and remember to breath!
A “Reclining Twist” is another great pose for back pain. First, lie flat on the floor with your arms lightly stretched above your head. With your back flat on the floor, twist your hips and knees to one side of the mat. Look to the opposite side and hold for eight breaths. Return knees and hips to center and now twist to the opposite side.
The “Bridge Pose” is another excellent yoga pose for alleviating back pain. First, lie on your back with your feet flat on floor, palms facing down. Lift your hips and torso off the floor, pressing into your palms and feet.
Next, interlace your hands under your hips and press your shoulders and upper arms into the floor, lifting your hips higher toward the ceiling. As your chest rises toward your chin, move your chin back a little away from your chest. Hold for six to eight breaths.
Lower yourself slowly from the top of your spine to your tailbone. Rest for four breaths before repeating.
If you would like to discuss yoga, pilates, and other forms of alternative medicine, please contact one of our chiropractors at Premier Health today. We can help you to feel your best in no time!