Many people believe that rest is best for a bad back, but actually, what your back really
needs is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine
and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even
if it is hurt. Remember to contact your doctor before beginning any exercise program.
A good, regular yoga
practice will help relieve stress and tension that sometimes cause mild back pain. However, not all yoga
poses relieve back pain, and some can in fact aggravate existing pain. It is important to know which poses will be most
helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor. Here
are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon
your level of comfort.
CORPSE: Lie flat on your back in a relaxed position, arms resting
at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees
turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing
any tension to leave the body.
CAT STRETCH: Start out on your hands and knees with a flat
back in Tabletop pose. Your hands should be directly under your shoulders and knees should be directly under the hips.
Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward
the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold,
then release back into your original position.
WIND-RELEASING POSE: Lie flat on your back
as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest.
Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you
exhale, return to your original position. Repeat with the other leg.
SPINAL TWIST: Warning
for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating
any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs
out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next
to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left
arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder.
This is where you need to be careful not to twist too far. Hold for a few seconds, release slowly,and repeat on the opposite
side.
LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent
with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your
back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to
strain already injured muscles.
BENDING FORWARD POSTURE: Stand up straight with feet together
and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing
out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves.
If you have any questions about your yoga practice, talk to your instructor. We want you and your back to
feel great after our class!
