LIDOtips - Yoga Postures For Back Pain
Back pain is undoubtedly one of the most common ailments for the modern day worker.
Sitting for hours on end, every day, at a desk wreaks havoc on our spine. From slumping in our seat, to not being in a properly adapted chair, the reasons are endless, and the pain is most often felt in the lower back and shoulders.
Yoga has some fantastic postures that can be done in isolation or as part of a sequence, to help relieve this sort of pain. Here we want to share four with you, that you can do in the comfort of your own home to stretch at the end of the day, and a couple that you can even do discreetly at your desk!Remember to be gentle with your body and not force a posture if anything feels painful. Move slowly and mindfully for the best results, and leave your ego at the door!
1. Half Lord of the Fishes
Crazy name, but crazy good results! This twisting posture helps stretch hips, shoulders and neck. Work mindfully with your breath on this posture, using your exhale to twist a little deeper.
Method:
- In a seated position, step your right foot over your left knee, and fold your left foot towards your buttocks
- Bring your right hand behind you for support, and wrap your left arm around your knee
- Inhale and lengthen your spine
- Exhale as you twist to look over your shoulder
- Try to keep your hips square
- Hold for five breaths and repeat on the other side
!! Contraindications: Do NOT practice this posture if you are pregnant!!
2. Pigeon Pose
Your hips are known in the yoga world as your emotional junk yard, and coming into this posture often also creates an emotional release as well as a physical one.
Method
- From a downward facing dog, reach your right leg forward and place it down in front of you, with your knee bent at a 90 degree angle
- Your left leg stretches behind you, top of your foot is flat to the floor
- If you feel that your hips are not even, place a yoga block or cushion under your right buttock
- You can stay upright with the tips of your fingers on either side of you. If you feel able, stretch your arms forward and bring your body down, for a deeper stretch
- Hold for five breaths and repeat on the other side
Notes
- This can also be done on your back by crossing your right ankle over your left knee, and gently pulling your left knee towards your body. Repeat on the other side.
- The same applies to a seated position at a desk, or at the very least a solid seat.
!! Contraindications: Do NOT practice this posture if you have a knee injury!!
3. Sphynx Pose
Suitable for any level of yoga practice, sphinx pose is a gentle back bend helping to stretch the chest, lungs and abdomen, reduce stress - and most importantly here - strengthen the spine and buttocks, leading to a relief of lower back pain.
Method
- Lie on your stomach with legs side by side, hips-width distance apart and heels lightly touching each other
- Engage the muscles of your lower back, buttocks and legs while pressing the tops of your feet firmly into the mat
- Stretch your hands in front of you with palms facing down and forearms resting on the floor. Your elbows should be under your shoulders
- On your inhale, lift your torso and head with the support of your forearms, engaging your abdomen to support your lower back
- Your gaze can either be kept straight ahead or just above the top of the mat to avoid any over-stretching of the neck
- Hold for five breaths as you fully relax in the posture
!! Contraindications: Do NOT practice this posture if you are pregnant, have a recent or chronic back injury or persistent headaches!!
4. Active Child's Pose
A classic! This soothing stretch is great to lengthen and stretch the spine, relaxing muscles from the top of your cervical, through your hips and down to your ankles.
Method
- Come to your hands and knees on the mat
- As you stretch your arms in front of you with palms facing down, move your weight back to your heels
- Your knees can either be touching, or spread as wide as the mat
- Make sure your neck is in a neutral position to avoid any tension around the shoulders and upper back
- If you feel the need for support, you can place a blanket under your thighs, chest or even forehead
- This is yoga, so do not forget to breathe! Hold for five breaths and try to relax in the posture on each exhale
Notes
- You can practice this pose as a more passive one, with arms resting on both sides of the body
- You can also choose to keep your knees together instead of spreading them if this feels more comfortable
- You can also choose to curl your toes under if it is uncomfortable to keep your feet flat on the mat
- If you are pregnant you may find it helpful to have a blanket under your knees and a block to support your buttocks and/or forehead. Move only in a way that feels accessible to you.
!! Contraindications: Do NOT practice this posture if you have recent or recurring knee injuries!!
