
9 Yoga Poses to Relieve and Soothe Back Pain
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Time to read 9 min
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Written by: Rosemarie Mitchell
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Published on
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Time to read 9 min
As any woman knows, back pain is no joke. It can make even the simplest tasks feel impossible, and it can be hard to find relief. For black women, back pain can be especially debilitating. Studies have shown that back pain is more common among black women than in any other group, and it is often chronic and severe. In fact, according to a recent study, nearly 60% of black women experience back pain at some point in their lives. The good news is that yoga can be an excellent way to ease back pain and improve your overall health. Yoga can be an effective way to manage back pain, but many black women feel hesitant to try it. This may be due to a lack of representation in yoga classes or a lack of knowledge about the benefits of yoga for back pain. However, there are many instructional videos and classes specifically for black women that can help them get started. With a little bit of effort, black women can find relief from back pain and improve their quality of life. When we asked certified pilates and yoga coach Rosemarie Mitchell a common myth women believe about yoga she shared "women often feel they need to be very flexible and able to bend themselves into a pretzel in order to do yoga. They disqualify themselves from this multi-purpose mind-body movement because of age, size or agility, and miss out on its stress-relieving benefits. Each yoga pose has modifications, and many of the poses can actually be done in a chair. This makes yoga an excellent choice to help manage stress in the workplace. Yoga is accessible and adaptable, and appropriate for women of all ages, sizes and levels of flexibility."
Yoga has many benefits for those suffering from back pain. Yoga helps to strengthen and lengthen the muscles that support the spine, it also helps to take the pressure off of painful joints and disks. In addition, yoga increases flexibility and mobility in the spine, which can help to reduce stiffness and pain. Plus another bonus, yoga helps to improve posture and alignment, which can also prevent or alleviate back pain. So if you're looking for a natural way to relieve your back pain, give yoga a try. First, it's important to find a class that is tailored specifically for beginners. Second, be sure to listen to your body and stop if you feel any pain. And finally, don't be discouraged if you don't see results immediately – the benefits of yoga are cumulative and often take time to be felt. If you prefer not to start your yoga practice at a studio, you can try some yoga poses at home. Below are nine beginner-friendly yoga poses you can try to reduce your back pain:
Cat-Cow
The Cat-Cow pose is a gentle way to stretch the spine. It helps improve flexibility and mobility in the spine, reducing back pain.
To Do the Cat-Cow Pose:
Cobra pose helps to strengthen the muscles in the lower back and can also help to ease the pain.
The Downward-Facing Dog pose is a popular yoga pose that can help ease back pain. It also promotes flexibility in the spine.
To Do the downward-facing dog pose:
The sphinx pose can relieve sciatica pain caused by a herniated disc. It also puts your lower back muscles in a more relaxed position. When in this pose, be sure to be gentle and remember to listen to your body.
To Do the sphinx pose:
The bridge pose is a gentle backbend that stretches the spine, hips, and hamstrings. If you’re having difficulty maintaining this pose, you can modify it using a yoga block or a strap.
The Locust pose is a gentle backbend that helps with lower back pain. Muscles in the upper thighs, buttocks, and lower back strengthen during the pose. It also extends the spine proving flexibility in the joints.
The two-knee spinal twist not only helps with back pain, but also stretches the chest muscles and improves digestion. During the pose, if you have discomfort in the back area, try placing a large pillow between your legs.
A twisting yoga pose helps tone the belly, relieving back pain. The seated twist pose encourages spinal mobility and helps improve digestion. It's often performed at the end of a sequence. Also, the pose is suitable for people who have difficulty twisting while lying on their back.
Surprise, here are more yoga poses you can do if you’re up for a challenge. But, remember to listen to your body and be careful if you feel pain.
King Pigeon pose helps open hip flexors for greater flexibility and mobility. Sitting for long periods of time causes tight hips to be the culprit of low back pain. But, stretching these muscles can offer relief to mild back pain.
The pose is generally safe, but you increase your risk of injury if you go beyond your body’s abilities. Also, those who suffer from chronic pain or are pregnant should avoid doing the Pigeon Pose.
The wheel pose is an advanced version of the bridge pose. It is a fun and empowering yoga pose, but be extra careful! One wrong move, you can seriously hurt yourself.
If you’re willing to try it, start warming up your body with a few bridge poses and then rest. After resting, place your hands behind your head. Practice lifting your head and shoulders off the ground. Do this a few times and rest again. Once comfortable, you can try doing a full Wheel pose.
The Advanced Bow pose stretches the shoulders, chest, and neck. This advanced yoga pose reduces slouching and relaxes tight muscles while improving posture.
It strengthens the spine’s extensors and the hamstrings, reducing low back pain. Also, if you have trouble bending backward, this pose will help.
The Camel pose is great for anyone who needs to strengthen their lower back muscles after having invasive spinal surgery. The pose emphasizes the lower back's natural curve. It also stretches the chest, abdomen, and quadriceps muscles.
Thunderbolt is a seated pose that provides a deep sense of calm throughout the body. It is an excellent pose to help improve body posture, ease low back pain, and tone the glutes and pelvis muscles. Many people perform the pose during a meditation practice.
There are many other yoga poses that can help to ease back pain. So, don't think you're limited to only doing these.
Remember: If you are experiencing back pain, talk to your doctor or a certified yoga instructor to see if yoga may be right for you.
Dr. Rosemarie Mitchell, PhD
Meet Rosemarie! I help men and women who want to transform poor eating habits and make a holistic shift towards better self-care by implementing a healthier lifestyle and positive mindset. About This Expert Location: New York Specialty: Mental Health...