Perhaps one of the most commonly cited reasons why people do yoga is to deal with back pain. Back pain can flare up from physical and/or emotional stress, overwork, muscular pinching and strain, accidents, slipped disks, sciatica or cramps. Fortunately many of these problems can be healed or mitigated by choosing your yoga poses wisely.
Weak Tummy Bad Back
The number one reason for back pain caused by strain has very little to do with your back; in fact, in many cases back pain starts with your stomach. The problems often begins with weak stomach and core muscles, especially those located deep within your abdomen such as the transverse abdominis. These are the most critical core muscles for your back, as they are the deepest abdominal muscles which wrap around your spine for support, stability and strength. When your core is weak, your back muscles compensate and in this way they can easily be strained and overworked.
Core Strength
The foundation of every yoga asana is a stable core, which holds the whole body and yoga pose together, and so a regular yoga practice will strengthen and tone your deep core muscles while alleviating lower back pain. It may seem counterintuitive to approach back pain from through activity rather than rest, but for cases of mild back pain, with a relatively good range of motion, strengthening your stomach is the best thing you can do for your back.
Start your yoga practice with some core and lower back stretches by doing a gentle supine twist on both sides. Open up your lungs and abdominal breathing to its fullest by slowly engaging full “Dirga”, or yogic breathing. Then start to really heat up your abdominals by doing the bicycle, the pose where you alternate touching opposite knee to elbow while remaining on your back. Do as many sets as you can, challenging yourself to increase each set by 5. Stretch out long on your yoga mat, breathing deeply into your belly to rest and stretch out your abdominals.
Upward Boat for Backs
Come to an upright position, drawing your knees into your chest while lifting your shins parallel to the floor. Lengthen out of your waist, focusing on using your core to hold your chest and legs up. Bring your feet back down to the ground if you notice that your lower back is uncomfortable and straining. You can practice numerous variations on this upward boat pose, or “Paripurna Navasana”, by lifting your arms up above your head or straightening your legs one at a time.
Core Yoga Poses
Carrying on into your full yoga routine, incorporate as many of the following poses: plank, half moon pose, warrior 3, side plank and triangle. Each of these yoga poses are core strengthening powerhouses alone, and together they’re a killer combination. Try to hold each pose for five to ten breaths, at least two or three times.
At first, it may take conscious effort to concentrate the ‘work’ of each pose in your core. Notice how, when you challenge your abdominals, your back wants to help out and take over. Don’t let it! Keep breathing and relaxing your back while stabilizing your core.
Our core muscles are the quickest to respond and strengthen, yet they are also the first to go. Keeping them strong will prevent the same fate for your back.