Back pain yoga

(September 5, 2010)

I pulled my back yesterday lifting my baby in his car seat. Are there any postures that can help relieve the pain that I am experiencing?


Yoga exercises are known to be beneficial in alleviating back pain. However it is important to consult a doctor before trying any yoga postures as the condition may be aggravated due to certain movements. Your doctor will be able to advise you about which movements you need to avoid, what safety measures you need to take and the effects of combining exercise and medications. It is also advisable to learn from a qualified yoga practitioner. This will enable you to get the maximum benefit for back pain from yoga.
One of the most popular back pain yoga poses is Savasana (Corpse Pose). This pose helps to relieve tension and pain from the back muscles. It also helps to promote a sense of calm. To begin the corpse pose, first lie down on your back and keep your arms at your sides with the palms facing up. Then close your eyes and try to relax all your muscles. Focus on each section of the body, beginning with the toes. Stay motionless and relax each and every area of the body. Remain in this pose until you are completely at rest. The corpse pose may be done for 5 to 10 minutes. This posture helps to alleviate physical stress and also revitalizes the body. Tadasana (Mountain Pose) helps to strengthen the muscles of the neck, arms and shoulders. It also involves a stretching of the spine and hence helps in reducing back pain. To begin, first stand with your arms at the sides and feet apart. Life your arms up and touch your palms together above your head, while inhaling. Keep the arms straight and maintain the pose for a few seconds. Then bring the arms down as you exhale. This may be repeated 2 to 3 times. It is possible to obtain quick relief from back pain with yoga.
In many cases, back pain is also accompanied by neck pain. You can alleviate neck pain with yoga by performing the Bhujangasana (Cobra Pose). Begin by lying down on your stomach with your legs together and toes pointing out. Bend the hands at the elbows and place them by your sides near your chest. Rest the forehead and chin on the ground. Slowly raise the chin and lift your head up and backwards. Maintain the pose for as long as you are comfortable and then slowly come back to original position. Also for those who suffer from sciatica, yoga is very beneficial in alleviating spinal discomfort. Today the idea of treating back pain with yoga has gained wider acceptance and it is in fact widely recommended as a complimentary therapy by many health care experts.

Submitted by A on September 5, 2010 at 01:10

Here are a few poses that I use when I have pulled my back..

  • bridge
  • Twisting poses (seated and supine)
  • sphinx

Always remember when practicing yoga poses with an injury, you should take them very slow. Listen to your body!!

Submitted by C on December 20, 2007 at 07:31

Yoga PosesFind Pose
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