The Best Yoga Stretches To Soothe Your Back Pain

The Best Yoga Stretches To Soothe Your Back Pain
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Back pain as well as sciatic pain are common problems that affect most people at some point in their life. There are many reasons for back pain but the good news is that the ancient practice of yoga can be extremely beneficial for relieving back pain.

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I’ve already written an article on how to use yoga to ease┬ásciatic nerve pain (the post also includes a video) and this time I am going to explain to you how to ease your back pain with yoga. At bottom of the article you will find a great video with a demonstration of yoga stretches for back pain.

The Main Reasons For Back Pain

Back pain may be triggered by:

  • Bad posture while sitting or standing
  • Bending awkwardly
  • Lifting incorrectly

In most cases, back pain will improve in a few weeks or months, although some people experience long-term pain or pain that keeps coming back.

Yoga And Back Pain

A lot of studies have shown the power of the ancient practice of yoga, which emphasizes stretching, strength, and flexibility, to relieve back pain as well as sciatic nerve pain.

In fact, several studies have found that yoga can be more beneficial for back pain when it comes to improving back function.

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People who practice yoga or doing specific back stretches are twice as likely to cut back on pain medications for their back aches as people who managed symptoms on their own, according to a study published in the journal Archives of Internal Medicine.

US researchers studying people with chronic lower back problems found that those who practiced yoga were better at overcoming pain and depression than those who followed conventional treatments for lower back pain. The study was funded by the US National Institutes of Health and was conducted by Dr. Kimberly Williams, research assistant professor in the Department of Community Medicine at West Virginia University in Morgantown and has been published in the online journal Spine.

The three-year study showed that the group that did yoga had lifted mood, less pain and improved function compared to the control group that received standard medical therapy.

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Yoga and Sciatic pain

The sciatic nerve is the largest nerve in the body that starts in the lower back, travels through the pelvis and then deep into each buttock and then reaches down each leg. As certain yoga poses helps to align, lengthen, and strengthen your lower back, they can also help to ease sciatic pain.

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You can read more about sciatic pain and about natural treatments for sciatica in my articles:
How to Outsmart Sciatic Pain With 10 Tricks You Can Do On Your Own
Effective Yoga Stretches For Sciatic Nerve Pain Relief
Top 8 Natural Treatments For Sciatic Pain

Things To Consider

Just keep in mind that yoga may not be a good idea if you have severe pain, however those with occasional soreness or chronic aches may benefit from certain postures that can help lengthen their spine, stretch and strengthen their muscles, and return their back to its proper alignment.

It’s always a good idea consult with your doctor before starting a new fitness regimen, especially if you’re prone to pain. Once you get the doctor’s approval, try these soothing poses and stretches for back pain.

Here is a great a video about stretches for back pain relief which can also serve as an introduction to yoga for beginners.

For more information on how to heal your back pain, read my other articles:

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6 Responses to The Best Yoga Stretches To Soothe Your Back Pain

  1. Abdullah Alexander says:

    Excellent technics for those aching muscles

  2. Lidia Smith says:

    I just loved your stretching exercises for the back pain. Had slight problem with twisting…..I have bad scoliosis, I am not sure if I can do them without hurting my spine. I don’t want to crack anything…..

    • Jenny says:

      Hi Lidia, don’t force your body to do something that it’s uncomfortable with. If you cannot twist it to the same extent that the demonstration shows, that’s OK. Listen to your body and do what you can and feel comfortable with.

  3. Laumeesi Latu says:

    I love this techniques it works for me . I’ve stayed home from work for two days because of back pain. Thank you very much Jenny.

  4. Dawn says:

    I started to do these stretches yesterday evening for my back pain. They feel amazing….I am looking forward to doing them everyday to help combat the pain and then hopefully prevent it in the future. Thanku for sharing your techniques!

  5. Ellen Sender says:

    Thank you so much for sharing your knowledge
    It’s very helpful. I have a chronic Lyme DISEASE and I have to do yoga.
    I found your yoga techniques more suited for my health condition.
    Thank you so much

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