5 Yoga Poses for Back Pain

Your back hurts and all you want is relief; We’ve all been there! Persistent back pain, particularly when the reason for the ache is unknown, can be extremely troubling. Sometimes, our frustration with the pain can become just as distracting from our every day life as the pain itself. I always want to err on the side of caution and advise those that struggle with extreme pain daily to seek a medical professional. I make no claims to know how to completely free you of your back pain. However, for those that are looking to find some relief from a sporadic ache or stretch out the back after sleeping wrong, there may be a way to bring you some ease: yoga. I know what you’re thinking and before you defend your lack of flexibility- I assure you, yoga is not just for the flexible. It is for every body! I want to share some of my favorite poses for back relief, but first, let’s honor the practice by getting a little more familiar with what it is.

I have been practicing yoga for over 20 years and teaching it for about 10 years, and I am still learning what it is. I am always astounded by the mental, physical, and spiritual transformations that occur as a result of practicing yoga. Even a fellow yogi friend of mine who claimed to have started the practice because they thought the attire was cute (this is a true story), later told me that now, she “gets” it. This practice is healing. I hesitated to use the word healing because I wouldn’t dare call yoga a solution to all back pain, and the benefits you may receive will depend greatly on the ailment, source of discomfort, and commitment to the practice. And yet, there is a power to this yoga practice. It acts as a transformative catalyst for positive change and growth that I have felt within my own life as well as witnessed in my students. So, what is it about this practice that makes it so “healing”?

To answer this question completely would involve divulging all I’ve learned in the last 20 years while practicing, and that could get rather lengthy. So, the short answer, for the sake of keeping it simple, is this: intention and connection. While yoga may seem like an intimidating exercise reserved only for the flexible, it is in truth a holistic practice that seeks to connect people with their body and mind while they move and breathe in an intentional and connected way. There are hundreds of yoga poses (postures, asanas, stretches) in yoga, but mastering any of them is not the goal. The goal is to find a sense of ease, clarity, and peace, and we do this by connecting mind, movement, and breath with intention. When we approach the poses with intention and connection the results can be very healing and restorative for the body and the mind. Regardless of whether you are taking a class or just trying out a stretch at home it’s important to remember these aspects of yoga.

Before you try any postures at home I want to share a little bit more about these two components of yoga. First, if the intention of the practice is ease and relief, then the poses should feel as such. That’s not to say we won’t feel discomfort, we absolutely will. But we shouldn’t be in any deep physical pain when we practice. A lot of the time people fail to practice intentionally because their competitive nature takes over and they don’t listen to to the body. Often people desire for the body to feel different than how it does. They push the body beyond its limits. It is important when practicing yoga, even if we are just going to do a stretch or two, to approach the pose with radical honesty. It is true that some poses will bring unpleasant sensations, but there is a difference between pain and discomfort. If you feel sharp, intense pain in a particular point in your body, it is usually a good sign to back away from the posture. Listen to that cue from your body and honor what your body is telling you. An ache over the length of a muscle is what some might call “green pain” and it’s advised to breath into those tighter spaces and surrender to the shape as best as you can. Oftentimes, we want our bodies to be more flexible than where they are. I see this a lot when people want to touch their toes. But there is no enlightenment in the toes!! I try to teach my students to find that edge of discomfort and hover just behind it. Where you feel sensation in a pose is enough. No need to go further than that! Remember, this practice is all about intention. If your intention is to relieve back pain, don’t hold yourself in a shape that just creates pain somewhere else. Be radically honest with your body, and honor your limits.

Lastly, I want to share a brief note on connection, and then as promised I will share the back relieving yoga poses with you. The breath is how we connect the body and mind. When we bring attention to the breath it slows the mind down. This allows us to be more attentive to the body, so as to be aware of when to back off and when to go further. Beyond helping us to be aware of the body & mind, this connection to breath is also inviting us to be 100% in the present moment. Not where we want our body to be, not where we wish we were, but right in the present moment, right where we are. In truth we are never anywhere, but the present. Our minds like to tell us otherwise. The practice of yoga puts us in connection with the NOW. And I know I am supported by Vedic scripture, the Buddha, Daoism, and thousands of different philosophies and spiritual teachers when I insist that “the now” is the only place where we will ever find the ease, peace, and healing that we are seeking. There is so much more I could write about this, but what I mainly want to get across here, is the invitation to bring that aspect of connection into these stretches. Even if we can’t find physical relief, connection to breath, stillness, and the present moment may bring us a different type of ease. Maybe the physical posture doesn’t help, but the connection to breath and the present moment may give you a mental state of peace that helps support you through your experience of physical pain.

So, don’t just throw your body into these shapes, think about what you’re going to have for dinner, and expect relief. Mindfully choose one of the stretches. Set the intention to bring ease to your back and really be with the body as you move and stretch it. As you come into the posture, bring your mind’s attention to the breath as best you can. Your mind will probably wander. That is okay. Just notice every time it does and connect it back to the breath and body. Be intentionally connected to the present moment, the body, the mind, and the breath. Don’t skip this part of the practice! The physical postures are beneficial anatomically and physiologically. But what makes yoga “healing”, what sets it apart from other exercise and movement regiments is that intention and connection component. As you give these poses a try, I highly encourage you to not just stretch, but practice yoga. My hope is that as you breathe intentionally and connect with the present moment, you will find relief in the body and the mind. Enjoy!

1. Legs up the Wall

To get into this pose, lie on to your side (fetal position) and slide your seat as close to a wall as you can. Swing your legs straight up the wall. If the hamstrings are tight, you may adjust yourself away from the wall and keep a slight bend in the knees. Allow the heels to drag against the wall. Let gravity do most of the work here. For extra comfort you might add a blanket underneath the seat or a pillow under the head. I recommend holding this shape for 3-8 minutes. Practice staying present and breathing mindfully as the back line of the body opens. Click here to learn more about how and why this particular shape helps with back pain.

2. Pigeon

Pigeon is a great pose to do for back pain, but it can be a little rough on the knees. Below is a picture of a more traditional pigeon shape. To get into this pose, come to your hands and knees. Slide your right knee outside of your right wrist. Make sure that the right knee is angled out from the hip at least 30 degrees and tuck the heel in towards the groin. If tucking the heel in doesn’t feel right, you can let it rest where it feels the most comfortable. Slide your back left leg out long. There may be a huge gap between your right hip and the floor. If this is the case, tuck a blanket, pillow, or block up underneath the hip for more support. Once you have the legs set up, fold the upper body over the front leg. I like to prop my upper body up with a bolster or pillows to make it more supportive. Or you may just stack the hands and rest the forehead there, or take a block under the head so that you can relax the shoulders. It is recommended that this pose be held for at least 90 seconds. It can be a very intense stretch, so listen to your body. If your knee is screaming in pain, I recommend trying this shape on your back as seen here. Lying on your back, bending your knees, and crossing the right ankle over the left knee. This is the same shape, just in a different way. Make sure to do both sides of the body, and breath and be with the discomfort as best as you can. As you deepen your breath and mental connection to the present moment you may notice your body shifting to a place of more ease.

3. Core Work- Boat Pose

Sometimes, when the back is out of whack it is due to a weakened core. The strongest muscles in the body always want to do most of the work. If you have a really strong back and spend a day gardening or shoveling and are sore the next day, it could be because your back was doing all the work. Help your back out by strengthening the core. One of the most popular core building postures in yoga is Boat Pose. Start seated with your legs out long in front of you. Bend your knees and take your hands behind your thighs. Keeping the back straight begin to lean back and balance on your sit bones as you lift your toes and take your shins parallel to the ground. Try not to round the spine. Keep your heart lifting towards the sky. Spine and neck stay long. Try to hold this for two sets of 30 seconds. Even though this one requires a lot of physical effort, keep the mind at ease by staying focused on the breath and keeping that intention to heal with you. As the core burns, think of how your back will benefit!

4. Child’s Pose

This is one of my all time favorites! Start by coming to your hands and knees. Take your knees a little wider than hip distance and bring the toes together to touch. Press your hips back to your heels and melt the heart and forehead to the ground. To make this more restorative place a bolster, blankets, or pillows underneath the upper body. If the shoulders are bothering you, you can take the arms along the sides of the body, backs of the hands face down and let your shoulders slump. If your knees are bothering you, you can try rolling up a blanket lengthwise (so its like a snake shape) and tucking it behind the backs of the knees. This shape really opens the lower back and can provide really great instant relief, but don’t forget to breathe and keep that intention and connection with you as you hold for about 2-4 minutes.

5. Downward-Facing Dog

I’m sure you’ve seen a dog or cat do this when they wake up, and it turns out, it’s really good for us humans, too! While this pose requires a decent amount of strength, it’s one of the most natural ways to stretch out the back. Start by coming to your hands and knees. Walk your hands forward about a handprint. Tuck your toes under and begin to press your hips back, similar to child’s pose. As you press your hands down and hips back, start to pull up through the core and lift the knees. With the knees still bent, lift your hips a little higher towards where the ceiling and the wall meet, but keep your heart melting towards the earth. Slowly keeping the hands where they are, and the hips high, let your heels drop back behind you, straightening out the legs. The legs may not straighten all the way, and that’s okay! Your heels might not touch the ground, and that’s okay, too! I like to think of this pose as long-spine pose. While the hamstrings are definitely getting a stretch, this shape really aims to lengthen and stretch out the spine. Despite this being a super common yoga shape, it can be a tricky pose. If you feel like your hands are slipping forward, squeeze your forearms together and press down into your pointer finger and your thumb. If the neck feels tight, make sure to wrap your triceps in towards your nose and let the head hang heavy between the upper arms. If you are unsure of the alignment of your hands and feet, come into a plank pose, which is usually a little easier to find. From your plank with hands under shoulders and body in one long line, bend the knees and shift hips up and back to your down-dog. Try not to move the hands and feet. Where the hands and feet line up in a push-up position is where they are in down-dog. This isn’t a pose to be held for a long time. It’s better to do for 5-8 breaths sporadically throughout day. However, just because it’s a short hold doesn’t mean we don’t stay present and intentional for the full 5-8 breaths! Stay connected to your body, and when you’re ready to drop to your knees, come down and take an extra couple of breaths in child’s pose before continuing on with your day.

Stay intentional! Stay Connected! And be well!

Article by Bridget Lavin

Nest Health Connections

Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.

Sources:

https://www.nytimes.com/guides/well/beginner-yoga

https://www.yogabasics.com/learn/how-yoga-heals/

https://www.livehappy.com/fitness/the-healing-power-of-yoga

https://www.mindbodygreen.com/0-18626/the-power-behind-setting-an-intention-in-yoga.html

https://www.yogajournal.com/yoga-101/yoga-therapy-and-the-mind-body-connection-part-1/

https://happiful.com/exploring-the-mind-body-connection-with-yoga/

https://yinyoga.com/good-pain-bad-pain-some-pain-no-pain/

https://www.varsity.com/news/yoga-mind-body-breath-connection/

https://iskconeducationalservices.org/HoH/further-information-and-teaching-resources-secondary/fact-sheets/the-vedic-hindu-scriptures/

https://www.britannica.com/biography/Buddha-founder-of-Buddhism

https://iep.utm.edu/daoismdaoist-philosophy/

https://www.doyou.com/the-importance-of-intention-in-yoga/

https://www.ekhartyoga.com/articles/practice/body-mind-connection

https://mayerwellness.com/2019/03/10/legs-up-the-wall-a-simple-pose-with-huge-benefits/

https://www.healthline.com/health/fitness/pigeon-pose

https://www.brettlarkin.com/reclined-pigeon-ankle-to-knee-supta-kapotasana/

https://www.youtube.com/watch?v=hqYyFo1DcL8

https://health.clevelandclinic.org/strong-core-best-guard-back-pain/

https://www.yogajournal.com/poses/supported-child-s-pose/

https://www.youtube.com/watch?v=qYvYsFrTI0U

https://www.today.com/health/common-mistakes-people-make-while-doing-downward-dog-t212975

https://www.verywellhealth.com/yoga-for-back-pain-downward-facing-dog-pose-297338