Back pain is a common complaint among adults. If you are suffering from low back pain due to herniated discs and want some day-to-day relief, I suggest trying a beginner’s yoga class. Yoga is an alternative solution to surgery to help alleviate your back pain and, in some cases, may help you to recover completely.
In my situation, I have almost constant low back pain from 2 herniated discs. I had an MRI that confirmed my doctor’s diagnosis. She prescribed physical therapy as well as ice/hot packs to help alleviate the pain. I followed this advice faithfully for over 6 months with little relief. I turned to yoga as part of a holistic plan to try and reduce my pain level before considering surgery or other invasive solutions. Yoga is one of the best ways through which you can counter your back pain. This is really easy method that you can use without much of a help from someone else. You can easily learn basics of yoga online. Even after all your efforts you are unable to get rid of your back pain you can consult a Spine & Neurosurgery Specialists of Austin with just one click.
Yoga Poses to Reduce Lower Back Pain
I’ve found a few yoga poses that I like to do every day in the morning to reduce pain and get me through my day. Although I do take a full-hour yoga class at least twice each week as part of my overall pain relief strategy, I’ve discovered this practice may not be enough.
As a result, I do a short 10-minute individual yoga session in my own home. Since I don’t need any equipment, I can also practice these exercises while traveling.
First Pose: Cobra with leg bends
I find that this pose often brings the most relief from pain. Lie on the floor on your stomach. Place your hands flat on the floor just about directly under your shoulders. Push upwards with your hands to create a “cobra” arch in your lower back. You do not need to push up too high. Go as far as you can comfortably and hold this position for about a minute. Return to the floor and rest for a few seconds.
On your second cobra, hold the position and then gently bend your knees so your feet press backwards towards your bottom. Do a few gentle repetitions and the rest. Repeat at least 3 times.
Second Pose: Spinal Twist
Go gently with this pose until you feel comfortable. Start with lying flat on your back on the floor and bend your knees so that your feet rest flat against the floor. Take your right leg and lift it up so that your right ankle lies across your left knee. Take your right hand and place it on your right ankle. Use your right hand to pull to right foot flat to the floor. You should be lying on your left side. Look towards the left and reach your left arm out straight. Hold these position for several minutes and breathe into it. Repeat on the other side.
Third Pose: Alternate Cat/Cow Stretches
Start out on all fours on the floor. For cat, arch your back upward like a hissing cat. Hold for a few seconds. For cow, lift your head upwards and bring push your bottom down and outwards. Hold for a few seconds. Repeat through the series in gentle motions to stretch out your spine and warm it up for the day.
Fourth Pose: Child Pose with partner
Sit on your knees on the floor. Stretch your hands out in front of you and bend your torso down towards the floor. While stretching your hands forward, you can slightly pull your bottom backwards. Hold for a few seconds. Ask your partner to help stretch out your back in the pose. Have your partner sit in front of you and place his or her hands on your low back. Next, your partner should gently push your lower back/bottom backwards creating a delicious stretch on your lower spine. Return the favor.
You may find other poses that work wonders on your lower back. I highly recommend going to a trained yoga instructor before beginning a yoga program. A qualified yoga instructor can help you find the best poses to relieve your lower back pain and can advise you which poses to avoid.
You may need to avoid many forward bend poses if you have herniated disc pain. This pose tends to put more pressure on the discs and can cause further discomfort. You can do modified forward bends by using a chair or you may just want to avoid them altogether until your back strengthens and your pain is reduced or eliminated.
Yoga can do wonders for your back health. The practice may not completely eliminate your back pain, but you should feel enough relief to help you get through your day.
As with any exercise program, you should always consult your doctor in case your have underlying health concerns that may prevent you from participating in a yoga practice. Namaste.