5 yoga poses to relieve back pain

Ease back pain

According to Statistics Canada, four out of five adults will experience back pain at some point in their life. That's a whopping 80 percent of the population who will suffer from some form of back-related pain whether acute or chronic. To help minimize back pain and prevent further damage, it's important to be proactive with spinal health. I spoke with Cynthia Funk, co-director and yoga instructor at The Yoga Sanctuary in Toronto, to find out which yoga positions focus on the back to help lengthen the spine and reduce pressure.

1. Cobra

How to do it: Lie down on your belly and stretch legs back. Place hands on the floor under your shoulders. Turn toes under one foot at a time and make sure both quadriceps are aligned. Bring your forehead down to the floor and chin towards your chest. Inhale and lengthen entire body as you begin to move up and forward, expanding the chest. Press down to the top of your feet while engaging your thighs. Draw belly towards spine, press down and forward into the mat with your hands and slowly relax your spine. Roll up to where is comfortable pressing the shoulder blades against the back. Hold for 5 to 7 breaths (or as able).

Why it works: Cobra draws a nice extension of the spine by opening up the chest. It also tones and strengthens abdominal muscles by pulling us out of our habitual forward-moving and closed posture.

2. Fish pose

How to do it: Begin by lying on your back. Lift one hip up and place palm of your hand on the floor and slide it underneath your buttocks. Do the same on the other side. Inhale and press down into elbows, opening up your chest as your upper torso and head move away from the floor. Release and rest your head on the floor. If you suffer from head, neck or shoulder pain, you many want to keep pressure off your head by keeping head off the floor. Hold for 5 to 7 breaths (or as able).

Why it works: This pose works by opening up the entire chest; alleviating tightness through the mid-back (thoracic spine). It also helps open up your shoulders and align them in a neutral position.

3. Pigeon pose

How to do it: Start from downward dog and sweep right foot behind left wrist bringing the lower right knee down to the floor (your left knee should be angled at 2 o’clock). Slide left leg back as far as your body will allow. Walk both hands in front of you so your torso is resting on your knee and turn left toe down under. Do not push your hip to the floor; over time with increased flexibility your left hip will lower down comfortably. Hold for 5 to 7 breaths (or as able). 

Why it works: Patients suffering from sciatica really benefit from incorporating this position into their yoga routine. The pose really allows the hips to open up, which can help release stress in the hips and prevent lower back pain.

4. Cat/cow pose

How to do it: Get into table pose (hands and knees on the floor). Begin by inhaling and drawing your belly towards the floor to move into cat pose. Draw spine up and exhale, round back to your fullest (into cow). Hold for 5 to 7 breaths (or as able). 

Why it works: This sequence (moving from cat to cow) loosens and decompresses entire length of your spine. It also frees up your sacrum providing greater mobility towards the hips.

5. Child's pose

How to do it: Rest thighs on calves with your heels pointing outward. Bring top of your head towards the floor while bringing your chin towards your chest. Attempt to create a nice even curve along the length of your spine. Release both hands and position them next to your ankles. Tip: Make sure the top of your head is on the floor, not your forehead. Hold for 5 to 7 breaths (or as able).

Why it works: Child’s pose helps to realign your hips and removes any compression from your lower back.

Try this!

End your yoga practice with a relaxing head massage. This is something that only takes a few minutes and helps release any tension built up around the neck and shoulders. Begin by massaging the top of your head and move along the hairline. Continue to work your hands through moving toward the back of your head. Many of us carry tension in our head and that can come from built-up stiffness in the shoulders and neck muscles. Alleviating pressure through a head massage allows body and mind to relax deeply and help lessen any back pain.

Support your back

Funk recommends incorporating abdominal work in tandem with yoga exercises. “To have a strong back it’s important to strengthen the core muscles too,” she notes. She also advises to be very conscious of your breath and move slowly from pose to pose. “If you start to feel any pain or a twinge, take a break and resume your practice another day. Yoga is not just a practice for one day, but a practice for a lifetime.”

Before embarking on any exercise journey (even a lower-intensity regime) it’s important to check with your doctor first. Some back conditions can be quite complex to treat and do require special attention.

Click here to see seven yoga poses to improve your digestion.

-Article originally published February 2013