4 Yoga Exercises That Helps Back Pain

Can yoga help back pain? Back pain touches most lives, often showing up out of the blue. For 8 in 10 people, low back agony surfaces temporary, then vanishes as mysterious as it came.

Doctors call this “nonspecific” pain. There is no clear disease or damage prompting its arrival. When the low back speaks up.

The best medicine is patience with ourselves. Normal activity continues at a gentle pace. Light movement stimulates healing while inactivity allows muscles to further tighten.

Yoga Back Pain / Canva

Over-the-counter relief can temporary cushion the discomforts flaring up. It’s from sudden spasms or strains.  But better try yoga first.

Before you start any yoga exercise or action, consult your doctor!

Understanding the Lower Back

The lower back forms the foundational core of the body’s frame. Serving as a central anchor point for mobility above and stability below.

This flexible region spans from the bottom tips of ribcage down to top of the pelvis.

Small bones called vertebrae stack to form the spinal column. The spinal column houses the spinal cord.

Discs of shock-absorbing cartilage cushion between each vertebral joint. They enable the back to bend and twist.

Ligaments crisscross the spine, adding extra reinforcement. Muscles surround the vertebrae to start movement.

Delicate nerves branch out from the spinal cord. Threading through the vertebral openings, it relays signals to and from the brain. This allows us to sense and respond to the environment.

The lower spine bears the weight of torso and fuels its everyday motions. Making it prone to strain over time. With so many essential structures converging in one complex area.

It’s no wonder the low back voices complaints if we fail to support it properly.

Yoga Back Pain Causes / Canva

Lower Back Pain Causes

When back pain strikes without an clear culprit, doctors term it “nonspecific.” This mechanical pain often traces to overworked structures in the lower spine.

Straining ligaments or muscles from repetitive motions or poor posture. They can ignite those nagging spasms.

Minor issues like bulging discs or irritated facet joints also trigger flares. These spinal components become compressed or inflamed without major injury.

Imaging tests might spot abnormalities, but they rarely reveal actual tissue damage. This does not explain the ache.

Pinpointing one origin for nonspecific pain proves tricky. So many intricate structures are layered in the lower spine. For some, an absence of serious diagnosis offers peace of mind.

For others, not knowing the distinct trigger can feel unsettling at first.

Over time, many find relief accepting this mysterious back pain. They see it as the body’s warning cry to adjust alignment. Also, improve flexibility and better support the lower back.

By tuning into subtle signals early, we can care for the spine and coax the pain to fade on its own.

Symptoms of Lower Back Pain / Canva

Symptoms of Lower Back Pain

This mercurial discomfort shows up in different ways. It is often sparked by simple motions that strain vulnerable low back tissues.

Pain strikes suddenly after lifting a heavy box. It also happens when twisting to grab something or even sneezing. It may also creep in subtly without any known trigger.

While termed “simple,” this ache spreads severe distress for some sufferers. Discomfort localizes around the lower spine. Sometimes radiating down the legs when nerves get irritated.

Changing positions offers relief. Staying stagnant in one place aggravates rigid, sensitive areas.

During flare-ups, everyday actions provoke piercing protests. When bending, driving or even deep breaths.

The severity usually fades within days or weeks at most. Gentle activity that lubricates the area often helps.

Lingering sensitivity can follow major episodes, with mini bouts revisiting now and then. Staying fit thwarts future revolts. Muscles surround and support temperamental disks and joints.

Core exercises, yoga stretches or cardio keep circulation pumping nutrients while banishing tension.

Tuning into back signals early and adjusting movement preserves flexibility and comfort.

4 Yoga Exercises that Helps Back Pain

Video – Abdominal Twist

To do Abdominal Twist (Jathara Parivartanasana). Come to your back, bending knees as the soles of feet connect to earth.

Inhale sweeping arms wide, palms kissing floor. On an exhale, lift hips to sky, shifting them rightwards before descending back down.

Hug legs to chest, then exhale sending them vertical. Inhaling, arch low spine gently so it hovers.

Exhaling slowly lower feet leftwards until they meet floor. Keep right lower ribs and right shoulder barely hovering. Pause to feel the sideways spacious stretch.

Remaining here, inhale fully. Exhale to lift legs skyward again. This time lower them left, keeping shoulders grounded.

Initiate a side bend, left hand pressing earth away as right hand reaches towards left ankle. Lift and lower the left leg in gentle pulses, reaching farther on each round. Try to complete ten lifts.

Bend knees back to chest, feet to floor. Push pelvis right, repeating the full sequence to the second side. Feel your body open and lengthen across the middle.

Video – Revolved Side Angle

How to do Revolved Side Angle Pose (Parivrtta Parsvakonasana). Stand tall, feet separated by a few long strides.

Turn the right foot out 90 degrees, left foot in 60 to ground the foundation. Inhale sweeping arms high. Exhale to hinge from hips.

Folding over the front thigh as back leg straightens. Hands can rest to steady yourself.

Engaging the core, begin revolving the torso rightwards from tailbone through crown. Keep shoulders broad as the left hip crests back.

Straighten and externally rotate left leg from the hip. Lean into the twist, left elbow crossing body to meet outer right thigh by the knee. Right hand presses mid-thigh.

Sink deeper on each exhale, left sits bone descending as torso turns over front leg. Twist comes from the belly while spine stays long.

Breathe fully here for several rounds. Softly release back to center when ready, repeating second side.

Video – Half Lord of the Fishes Pose II

To do Half Lord of the Fishes Pose II (Ardha Matsyendrasana). Come to seat, legs extended long. Sit tall, spine straightening as hands plant behind hips.

Bend left knee, turning left palm down. Grip tendons behind inner knee, thumb to thigh. Swing leg left, heel nearing hip crease.

Inhale to lift chest. Exhale to cradle left shin, guiding ankle towards right shoulder to bind. Rotate torso right, left sits bone grounding down as you revolve from navel through heart.

Release leg forward, knees bent near each other. Inhale press palms, tilting hips up as spine rises tall. Exhale to twist right, right hand behind, left hand forward.

Inhaling lift and lengthen through core. Exhaling rotate ribs and waist right, head turning last. Soften belly as rotation deepens. Breathe here with control, then unwind back to center.

Video – Side Plough

How to do Side Plough (Parsva Halasana). Come to back, palms by hips. Exhale drawing knees over heart, toes lifted behind you.

Press shoulders down, tailbone and sitting bones angling skyward. Extend legs up, firming core to lift hips.

Hold a few breaths, then exhaling roll to one shoulder, gently inverting the body. Repeat second side mindfully.

Interlace fingers, stretching arms parallel, shoulders pressing down as chest lifts. Ride breath’s wave to buoy torso skyward, straightening from tail through crown.

Place hands mid-back for support, elevating spine as high as feels safe. Pause here inverted.

Keeping length, exhale turning both feet left, keeping torso central. Gaze towards navel.

Distribute weight evenly across soles, sitting bones level side to side. Check shoulders haven’t twisted to maintain alignment.

That’s it! Now, give yourself a twist and turn to give your back a break.

Is Yoga Helpful with Backpain