When your back hurts it affects everything you do and every move you make. Even the simple act of rolling over in bed can be excruciating. The last thought on your mind when you have an aching back is exercise, but ironically, this can be one of the most beneficial things you can do to reduce back pain.
Make sure you wear clothing that allows you to move comfortably and drink plenty of water. Keeping the body hydrated allows for easier movement when stretching. Prior to beginning these poses, prepare the body with a simple warm up.
Stand with your feet shoulder width apart. Inhale and bring your arms up and reach with your fingertips, elongating your body. Exhale, relax and repeat 5 more times. While still standing, keeping your hips facing forward, gently twist side to side. Breathe in as your twist left, breathe out as you twist right. Repeat this for 1 minute. Now come down to the floor onto your hands and knees. Keep the hands underneath the shoulders and the knees underneath the hips. Inhale and arch the back slightly, lifting the hips, lifting the chest and looking upwards. Now exhale as you round the back, tucking the tailbone under and dropping the head down. Repeat this several times until you feel your back loosening up and this movement is easy to perform.
Below are 3 simple yoga poses that help to stretch and improve the flow of blood and oxygen to the back area, thus alleviating back pain.
1. Standing Forward Bend: Stand with your feet hips width apart and bend forward at the waist, with your fingers reaching towards the floor and the crown of the head facing the floor. If your back is especially sore, you can ease down by bending your knees slightly and using your hands on top of your legs to guide you. It is important to keep the crown of the head facing the floor so that you are looking at the wall behind you between your legs. This helps keep the head and neck in a neutral position with the spine. Inhale deeply and as you exhale allow yourself to let go and relax as much as possible into the pose. In this position you are using gravity to your advantage. All throughout the day gravity is pulling your spine downward, further compressing your disks, which disrupts the flow of blood and oxygen to the spine. Simple inversions, such as the standing forward bend, assist in decompressing the spine and alleviating pressure on the disks. The more you are able to relax and breathe deeply in this position the more relief you will experience.
2. Standing Wall Plank: Stand in front of a wall at arm's length. Reach forward with your hands and place them on the wall, spreading the fingers wide. Keep your fingers and hands on the wall and gently step backwards as you fold forward into an L-shape, where your upper body is parallel to the floor. Stay strong in your hands as you use the wall for support. You want to allow a natural curve in your spine while engaging the abdominal muscles to protect the back. The most important thing to remember in this pose is to keep those stomach muscles tight. If you can't get into this position comfortably or without rounding the lower back, simply bend your knees and maintain alignment in the spine. With continued practice you will be able to straighten your legs more and more. As in the previous pose, inhale and exhale deeply.
3. Downward Facing Dog: When done correctly, this is an excellent posture for releasing the spine and for back health in general. Start on the floor on your hands and knees with the hands directly under the shoulders and the knees directly under the hips. Spread the fingers wide. Curl the toes under, inhale, and as you exhale straighten the legs as you lift the hips upwards. Keeping the fingers spread and the arms strong, inhale deeply again as you lift the hips towards the ceiling while softening the chest towards the floor between your arms. You should be in the shape of an inverted V. Drive the heels of the feet towards the floor and keep the legs straight. Allow the head to relax between the shoulders. If you need to, bend the knees slightly. The most important aspect is the position of the spine. Keep the abdominal muscles strong throughout.
Many people with chronic back pain have experienced reduced pain and stiffness and increased mobility through the practice of yoga. Consistent practice is the key.
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