The Best Yoga Positions to Alleviate Back Pain

If you suffer from persistent back pain, chances are that yoga is one of the last forms of exercise you would consider for your back condition. However, what many do not realize is that yoga can potentially alleviate your pain—instead of avoiding bending your back, which can cause stiffness and exacerbate your condition, the right yoga poses can actually strengthen your spinal column and relieve your pain. Before starting an exercise regimen, however, it is important to consult with a spinal specialist such as Dr. Solomon Kamson of the Spine Institute Northwest. You want to ensure the exercises are appropriate for your case and will not cause you additional pain.

Mountain Pose
The mountain pose is a great position to start your yoga routine. Its benefits include an improvement in core strength and overall balance. Begin by standing with your feet pointed inward. Your heels should be slightly separated and your big toes should be touching each other. Relax your shoulders and arms, allowing your arms to hang by your sides. Focus on your feet as you close your eyes, envisioning that you are planted firmly on the ground. Lift up on the balls of your feet, then onto your toes. Be sure to keep your weight evenly distributed. Next, find your balance as you settle down on your flat feet and fan out your toes. Be sure to engage your thigh muscles, however, do not lock your knees as you lift your pelvic bone toward your navel. Keep your chin parallel with the floor as you relax your shoulders. Then, relax your facial muscles as you focus on breathing until you are ready to move on to the tree pose.


Tree Pose
The tree pose is designed to reduce stress, improve posture, strengthen the core, and improve overall balance. Begin by shifting all of your weight to your left foot. Reach your hand down and grab your right ankle. Lift the right ankle to the left thigh, or, if you can’t reach, up to your calf. Once you are in this pose, stretch your spine. You should feel the spine lengthen as your pelvic bone points inward and tailbone points toward the floor. Next, put your palms together in front of your chest as you move your shoulder blades inward. Take slow, steady breaths before switching to the other side of the body.

Cat Pose
The goal of this pose is to stretch the muscles and tendons supporting the spine, while opening up the spaces in your vertebrae. Begin by kneeling. The hands should be below the shoulders and the knees should be below the hips. Spread your fingers as you look downward, engaging the muscles of your abdomen. Inhale as you lift your head and tailbone, curving the lower back inward. Then, as you exhale, tuck the tailbone inward as you release the neck toward the floor and drop your head.

Child’s Pose
The goal of this pose is to promote overall relaxation. Begin by sitting on the heels of your feet. Stretch your hands and arms outward in front of you as you bend your upper body forward. Your chest should be near your knees. Stretch your arms forward, as far as you can while feeling comfortable. Breathe deeply as you focus on the muscles in your spine and back lengthening.

If you are suffering from persistent back pain and conservative treatments like physical therapy or exercise haven’t helped, you should consider consulting Dr. Solomon Kamson, founder of the Spine Institute Northwest. Dr. Kamson can help you start on the path to getting back your life, with an accurate diagnosis and a strong knowledge of the many treatment options that are available to help back pain sufferers.

Doing Yoga to Reduce Back Pain

Suffering from back pain can affect every aspect of your life, from properly performing your job to cleaning your house. A wide variety of treatments are available through mainstream medicine, ranging from pain medication and muscle relaxers to a variety of surgery options. Before beginning any treatment regime, it is a good idea to see an experienced back doctor like Dr. Solomon Kamson to ensure that you have an accurate diagnosis.

Often, the back pain people experience is a result of stressed muscles. Yoga is designed to strengthen and stretch muscles without causing pain or undue stress. Practicing yoga exercises every day can reduce stress on the spine, as well as the stress caused by everyday life problems. Yoga is a well-known stress reliever for all muscle pain and stiffness, which is the precursor to back pain. Yoga is also good for a meditative technique, which is another stress reliever. Try yoga to make your life a little more flexible. Before you begin any exercise regimen, make sure you check with a specialist like Dr. Kamson to make sure your body can handle the yoga poses and that you will not be exacerbating an underlying condition.

An easy pose to start with requires you to stand on a yoga mat with your feet apart and bend at the waist with your arms crossed. Your fists should be touching the opposite elbows. Bend all the way down while keeping your legs straight, then relax your back and neck while squeezing your fists. Squeezing your fists while your elbows are bent will trigger your central nervous system to open your back muscles.

Stretching your hamstrings can also help relieve back pain. Try lying flat on the floor or a mat and raising one leg while bending the knee until it reaches your chest. Place a strap or towel around your foot, holding it with the hand on the same side. Now, straighten your leg all the way up in the air, and hold it there for at least three minutes, but no more than five minutes. Repeat the exercise with the other leg.

Exercises aimed at relaxing your back muscles will also help to relieve back pain. A good way to relax your back muscles is to lie down on the floor with your legs straight up against a wall. This will relax your muscles while allowing bodily fluids to drain from your feet. Hold this position for at least five, but no more than 10 minutes at a time. This is also a yoga exercise used to cool down after a strenuous exercise session.

Relieving the tension in your upper back and neck will help alleviate back pain. A good yoga exercise to help relieve this tension starts with getting down on your hands and knees on the floor. Take a deep breath, then point your toes out while exhaling. Now, round your back while pressing your palms down and tilting your head down, then relax. Repeat this exercise for six breaths.

Back pain can result from a wide range of problems that cannot always be alleviated by conservative therapies like exercise. If you are experiencing chronic back pain, consult a specialist like Dr. Kamson to get a proper diagnosis and an effective pain management plan.