Yoga Poses for Low Back Pain: An Athletic Therapist's Guide to Relief

As an Athletic Therapist, I understand the challenges that low back pain can pose to your daily life. If you're seeking a natural and effective way to alleviate discomfort and promote a healthier back try these poses. Read our previous blog if you want to understand the benefits of movement for pain. In this blog post, I'll share my insights into specific yoga poses you can try to provide relief for your low back pain. As always though listen to your body and modify as needed. As with any activity you want to follow the principle of gradual overload; start slow and gradually increase the amount you do or difficulty to allow time for your body to adapt.

1. Downward-Facing Dog (Adho Mukha Svanasana):

Downward-Facing Dog is a yoga pose that can be beneficial for individuals dealing with low back pain. This pose gently stretches the entire spine, including the lower back, while engaging the core and leg muscles. The lengthening effect on the back promotes decompression of the lumbar region, which may offer much-needed relief for chronic pain.

Start on your hands and knees, then lift your hips upward to form an inverted "V" shape with your body. Keep your arms straight, spine long, shoulders away from your ears, and press your hips towards the the sky to maximize the stretch. Remember to focus on full 360 degree breathing during this pose. Walk the heels towards the ground for increased mobility.

1. Cat-Cow Stretch (Marjaryasana/Bitilasana):

The Cat-Cow Stretch is a dynamic movement that targets the entire spine, making it an excellent choice for individuals with low back pain. This flow helps to improve flexibility and mobility in the back, reducing tension and promoting better spinal health.

To perform Cat-Cow, get on all fours with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone (Cow). Exhale and round your back, tucking your chin and tailbone (Cat). Repeat this sequence for a few breaths to enhance the stretch and release.

1. Child's Pose (Balasana):

Child's Pose is a restful and comforting yoga pose that offers gentle stretching for the lower back. This posture helps relax the back, hips, and thighs.

To practice Child's Pose, kneel on the floor with your knees spread apart and your big toes touching (or whatever position is most comfortable for you. Extend your arms forward and lower your chest towards the mat while keeping your hips over your heels. Take deep breaths, allowing your body to sink into the pose, and feel the tension melt away.

1. Bridge Pose (Setu Bandhasana):

For individuals seeking to strengthen their lower back and glute muscles and find relief from discomfort, Bridge Pose is a great addition to your yoga routine. Engaging the glutes and hamstrings helps support the spine, making it beneficial for those with low back pain.

To practice the Bridge Pose, lie on your back with your knees bent and feet flat on the floor. Press your feet and arms into the ground, lifting your hips off the floor. Hold the pose for a few breaths, engaging your glutes , then gently lower back down.

Conclusion:

As an Athletic Therapist, I've seen the transformative power of yoga in helping individuals find relief from low back pain and heal from injury. There are many other aspects of yoga (for example breathing, meditation end mindfulness techniques etc.) but todays focus is movement. By incorporating these therapeutic yoga poses into your routine and consulting with a qualified healthcare professional, you can take significant steps towards a decreasing your back pain and improving overall well-being. There are many movements in yoga that may be helpful but this is a great place to start. Embrace the healing potential of yoga/movement and experience the positive impact it can have on your life!