Yoga Practice for Back Pain

“So what brings you to yoga?”

“My back!”

So many of my students have started coming to yoga to help with their back issues – and for many, it’s helped! While there is no specific set of yoga postures guaranteed to fix an unhappy back, yoga can often help alleviating some of the triggers that lead to back pain. (Check out this article from one of my favorite physios: Is Yoga Really Good For Your Back.) Caveat: yoga is like any medicine: the wrong dosage for the wrong ailment and medicine can become poison. Dealing with injuries require patience and love. So if you have back pain, see your physio and make sure that the following exercises support your health.

Movement and exercise in general – whether you’re walking, lifting weights, rock climbing, or doing hatha – is good for you on so many levels that it’s almost like swimming in a fountain of youth. What yoga does very well in particular is facilitate low-impact mobility and stretching. The following poses help to both stretch and strengthen your back and hips.

1. Downward dog

Downward dog is the ultimate happy back pose. When done properly, it puts the back into mild traction through the opposing action of the arms and legs. Now if you’re a beginner, or have really tight hamstrings, then I’m going to suggest that you do downward dog at your kitchen table. Put your hands on the counter, walk back until you make an “L-shape” with your body. Then press your hands firmly, stretch your chest towards your hands, bend your knees a titch, then pull your hips back into the center of the room. Actively pull yourself in two directions. Like you’re on the medieval rack, but this time it’s nice. What we’re going for here is some decompression through the spine. As a bonus, we get a hamstring and calf stretch. Hold for ten (long, slow) breaths.

2. Hamstring stretch

Yes, this old chestnut! The hamstrings can sometimes pull your pelvis under, which puts your spine in an unhappy position. Stretching them out can help relieve some of this pull through the back line of your body.

Pictured is my favorite way to do this stretch, because your spine is supported by the floor. That’s nice. Use a strap (or tie, or towel) around your foot. Keep you right hip anchored down and REACH through your heel to STRETCH the back of your leg. Hold for 2 minutes. Yes. 2 minutes. Set a timer. To the get maximum impact out of this, add a little quad work and really try to straighten your leg.

3. Figure four/ thread the needle

Figure four stretches your outer hips, which can often get tight and cranky.

Either these muscles are weak and cranky because you haven’t been using them enough, or they are tight through lots of use (that’s my joggers, hikers, bikers). So if you haven’t been strengthening these guys, I’ll suggest that you may want to visit your friendly personal trainer or physio and see if they’re working the way that they should.

4. Locust

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A little back strengthening is in order! Locust pose strengthens your spinal extensors. And the good news is, there’s a variation for everyone. Use a strap (or leave your hands unbound) if you have any shoulder issues. Reaching the arms forward is more challenging; this this with discretion. Also, this is a rather low-key, strengthening backbend; “bigger backbends” aren’t better and in fact may not work for all bodies. Do five sets, holding each repetition for 3-5 breaths. You will feel your back engaging, but if you feel any sharp pain, choose a more moderate version or leave your legs down.

5. Back stretch, child’s pose

Nom nom. Rest your hips back on your heels and BREATHE into your lower back. If this is too intense or hard on your knees, take happy baby instead:

Basically, we’re looking for a stretch that gently widens and spreads your back. (If you’re more flexible, a rag dog forward fold can also fit the bill). I like happy baby because it also helps to open up the adductors (groin) muscles.

Conclusion

Functional fitness is about small daily acts. It’s about showing up every day – even if it’s just for 10 minutes – and taking care of your body. This is a perfect little wind down for the end of the day, or a good mid-afternoon stretch (I don’t recommend stretching in the morning; we’re too tight from sleeping). Also, join me on Do Yoga With Me (it’s free!) for some practices that can support back happiness.