Whether you’re one of 80% Americans that has experienced back issues at some point in their lives or are someone who has consistent back discomfort, yoga is something to seriously consider.
At the most basic level, yoga consists of physical postures (asanas) with a focus on the breath. Several of these physical postures target muscles in the back, as well as muscles that help support your back and spine.
Yoga works for back discomfort by stretching tight back muscles, which can help increase mobility. It also helps build flexibility and increases strength in these muscles, both of which can seriously benefit your back. For lower back discomfort, which affects some 4 out of 5 people, there are certain yoga postures that are especially adept at strengthening the muscles that stabilize the vertebrae.
The benefits of yoga for back discomfort stretch beyond physical relief. The combination of slow conscious movement combined with mindful breathing can help alleviate the stress that often accompanies back pain. Considering that almost 30% of individuals who live with back discomfort believe it is caused by stress, yoga truly is a multifaceted approach to holistically supporting it.
Following you’ll find yoga postures that are known to help ease back discomfort, while also relaxing the mind and gently strengthening the body. We recommend doing each of the following postures for a count of 8-10 slow, conscious breaths to help gently ease back pain, as well as the stress that can accompany it.
- Seated Spinal Twist
- Downward Facing Dog
- Mountain Pose
- Forward Fold
- Wide-Legged Forward Fold
- Restorative Supine Spinal Twist
- Child’s Pose
When performing any type of physical exercise, it’s important to stay mindful of your physical limits. Yoga postures should be steady and comfortable, finding your sweet spot directly in the space of effort and ease.