If you are someone that deals with back pain, whether acute or chronic pain, it can be hard finding workouts that don’t make it worse. While yoga is wonderful for your body, some of the moves might be harder on your back than you were anticipating. Here are some yoga poses that are good for people with back issues.
Everyone who has ever done yoga has done the child’s pose. This is also a popular stretch done after other types of workouts. The child’s pose is especially useful if you have lower back pain. You are going to kneel on a yoga mat with your knees down on the mat and knees about hip-width apart. Lean forward gently to lower your head to the mat or as far down as you can go. Hold this stretch as long as you can to get a good stretch and take tension from your lower back.
Downward Facing Dog
The downward-facing dog is another common yoga pose, and while it looks complicated, can also take some pressure off your back. The trick here is to get the pose right, otherwise, it might hurt your back even more. Start slow and have a yoga instructor there to show you how to do it properly. The downward-facing dog starts in a standing position on the mat, then you bend your body so that your hands and feet are on the ground with your hips lifted in the air and your knees soft.
Seated Forward Fold
The seated forward fold is another easy yoga pose, but one that is really great for stretching your muscles. With this stretch, most of the stretching is done with your hamstrings, also helping to take tension off your back and strengthening it at the same time. This type of move is good for chronic back pain since it helps more in the long run than in the short term. You will be on your mat sitting on the mat when your legs are out in front of you and your toes are pointed up. Start walking your hands toward your toes until you can reach them, or as far as you can get.
Remember that if you have back pain, most yoga poses have a way to modify them. Let your instructor know about any pains and they will provide easy modifications for you to do.