Chronic pain in your back can quickly diminish your overall quality of life. Many people try to manage pain at home with over-the-counter pain relievers, but their efficacy may diminish over time. You’ll have better results if you address the underlying issue contributing to your back pain, instead of simply covering up the pain.
There are many ways to approach reducing your back pain. Among the most popular and least invasive options is low-impact yoga, which features poses to stretch and strengthen your back.
Chiropractic care can magnify improvements that result from regular yoga. Professional adjustments can decrease pain and improve your flexibility and range of motion. Combining the following poses with regular chiropractic visits can dramatically reduce your overall pain level.
Cat and Cow Poses
These two poses are often combined with one another to create a flowing motion that stretches and activates much of your spine.
Position yourself on your hands and knees with your back and hips in a neutral position. From there, you arch and round your back while gently dropping your head. This is called Cat Pose.
After holding for a few seconds, slowly drop your back, exaggerating the downward curve in your lumbar area while lifting your head. This is Cow Pose. Continue to rotate between the two.
Downward Facing Dog Pose
Downward Facing Dog is a somewhat more complex pose in which you create a triangle with your arms and your legs with your rear facing upward. So long as you keep your shoulders down and your core and arms engaged, this pose can provide both a wonderful back stretch and release of tense muscles in the lower back.
Triangle Pose
Starting with your feet slightly more than hip width apart, aim your front foot forward and your rear foot facing subtly outward and toward the side. Holding your arms up at shoulder level, reach toward your front foot and then bend gently forward, bringing your hand to rest on your ankle (or upper thigh or block). Sweep your other arm over your head and look upward. This is Triangle Pose. Hold at least 10 seconds and repeat on the other side.
This pose lengthens and strengthens torso muscles, which can reduce pain and pressure on your back.
[Related: Yoga Poses to Combat Neck Pain]
Child’s Pose
This pose involves sitting down, with your rear resting on your heels. You reach forward and down, bringing your forehead close to the floor while your arms stretch in front of you. You can deepen the stretch by slowly walking your hands forward. Child’s Pose elongates your back and releases muscular stress.
Especially if you are a beginner, you should practice yoga with a trained instructor to ensure safe and proper form. If you aren’t sure whether yoga is right for you, talk with your chiropractor to determine an appropriate back pain solution that supplements your regular adjustments.