Healing Back Pain With Yoga: 4 Poses To Alleviate Pain

6 March 2018
 Categories: , Blog


Pain in the lower back can occur from a number of things; it can happen from a car accident, lifting wrong, or from being overweight. Whatever the cause of your back pain, alleviating the pain is the number-one goal so you can move on with your life. A visit to a chiropractor, like Refkin Joseph P DC, for an adjustment or for therapy should be done first and foremost, but there are some yoga poses you can do after to help alleviate the pain as well. Read on for 4 poses to alleviate your back pain and to prevent future injury.

1. Legs Up The Wall

Lay on your back with your legs up and on the wall. Keep your knees as straight as possible and your rear up against the wall (as close as possible). If this is a hard pose for you to get into, you can use a rolled-up towel or a yoga block below your rear. Stay in this pose for a minute, allowing your body to relax into the pose. Roll to the side to get out of the pose.

2. Cat/Cow Pose

Kneel down on the ground, then bend forward into a tabletop position, keeping your arms and hands at shoulder width. Your legs should be hip width apart. Stretch your back, inhaling and holding your head straight, while pushing out your belly (cow pose). Then exhale your breath and pull in your belly (holding your core tight) and move your head down (cat pose). Repeat these poses 5 times, going from cow pose to cat pose. You'll notice after doing this pose that you get deeper and deeper into the pose, stretching your back muscles.

3. Bridge Pose

A bridge pose can be beneficial to a number of different areas of the body. Your back is one of those areas. Lay on your back, pulling your feet up towards your buttocks. Slowly lift your hips up off of the floor, keeping your lower back straight (not arching). You'll feel a stretch in your back, as well as your hips and glutes. Hold this pose for 30 seconds.

4. Low Squat

Stand with your feet hip width apart. Lower yourself into a squat, keeping your back straight and your hands in front of you at center. Lower all the way down to a low squat position; your rear should almost be touching the floor. Your arms should be just inside your knees and shins. If you cannot get down this low, get as low as you can. Hold this pose for 30 seconds.

Be sure to see your chiropractor before attempting any poses on your own to alleviate your back pain. Your chiropractor will diagnose your back problem and give you adjustments or therapy to correct the problem.