Unlocking Relief: Yoga and Stretching Routines for Back Pain Sufferers

If you are suffering from back pain, then stretching exercises and yoga may be just what the doctor ordered. Mobility in your body, flexibility along your spine, and core muscle strength can help reduce the stress on your back and provide relief without requiring invasive procedures or medications. Join us today as we explore some of the best yoga poses and stretching routines to reduce your back pain and make life a little more comfortable, no matter your skill or fitness level.

Gentle Yoga Poses That Promote Flexibility And Core Strength

  1. Sphinx Pose: To stretch the core and engage the muscles of your upper body.
    1. Start by laying on a flat surface with your chest on the ground.
    1. Place your palms flat on the floor and angle your elbows directly under the shoulders, with your forearms perpendicular to the floor.
    1. Slowly raise your head and torso, gently engaging the core muscles and rising up until you are comfortable, bending up at the waist.
    1. Keep your gaze straight and hold the pose for up to five minutes or as long as possible without discomfort.
  2. Cobra Pose: A more intense version of the Sphinx pose
    1. Take the same starting position on the floor as the Sphinx.
    1. Bring your arms in tightly to the chest, keeping elbows bent and ensuring that they do not extend outwards, instead following the line of your spine.
    1. Press down onto your hands and slowly raise your head and chest; you can modify the exercise by raising only a few inches or until full arm extension. Although, working up to a full extension will offer the most benefit.
    1. Repeat ten to fifteen times, taking it slow and allowing your spine to stay straight throughout the entire pose.
    1. Bring your arms back down and point the head downward to deepen the pose, moving your hips from side to side to reduce tension on the lower back.
  3. Bridge Pose: Creating bridges helps to stretch the spine and relieve tension.
    1. Lay on your back with knees bent and heels drawn under the thigh.
    1. Rest your arms straight and alongside the body to help with balance.
    1. Press your arms and feet flat into the floor and raise your tailbone up, ensuring your head and shoulders stay on the ground.
    1. Lift until your thighs are parallel to the floor or as high as possible, slowly working to the full extension.
    1. Hold the pose for up to one minute or until core muscle fatigue sets in.
    1. Release the tension in your back by slowly lowering your bottom, taking time to rest down vertebrae by vertebrae gently.
  4. Half Lord Of The Fishes: A seated exercise to stretch the shoulders, spine, hip, and neck.
    1. Starting from a seated position, draw your right foot toward your body.
    1. Place your left leg over the right, placing the foot on the outside, just up from the knee.
    1. Straighten your spine and twist your trunk to the left, placing your left hand on the floor for support.
    1. Wrap your right arm around the bent knee of your left leg, keeping your hips square and flat to deepen the stretch.
    1. Turn your head to look over your left shoulder and hold for up to a minute.
    1. Switch legs and repeat in the opposite direction.

For Professional Help And Pain Relief, Consider Macomb Pain Management

Here at Macomb Pain Management, we promote healthy and non-invasive healing techniques to help with your back pain and provide relief. Early intervention for arthritis, muscle injury, or other conditions is essential to long-term health. Call us today at (248) 844-8281 to schedule an introductory health examination with one of our Board-Certified doctors.