Many times when people come into my massage practice in Redding Ca, they want me to massage away their back pain, whether it be low back pain, mid-back pain or upper back pain. Sometimes the back pain will go away with a massage. However, sometimes the back pain comes back and that's what yoga poses can be good for.
Having a regular, consistent practice of stretching is one important key to maintaining a strong healthy back.
I teach yoga and massage clients that keeping the back strong and healthy it is important to have a consistent yoga practice, in addition to other wellness practices like core exercises for keeping the back in healthy shape. This helps lessen the chances for back injury too.
There are many reasons why a back is sore, tight and in pain. I wrote an article on that in the post below this one my blog page, it's called massage for back pain, check it out so that you understand the many reasons why you may have back pain and ways besides yoga poses that can help.
The Best Yoga Poses In Yoga For Back Pain
In yoga, the terms for yoga stretch postures are called asanas or poses. I will use the word poses here, but you can use it interchangeably with "stretches".
- Hip flexor poses-Because the psoas muscle(hip flexor) is attached to the low back, doing hip flexor stretches can help. Psoas stretches are some of my favorite stretches to do in my own yoga practice. Plus, I love helping clients release their tight psoas muscles during my massages for their low back pain. The pictures above are yoga poses for hip flexors. There are ways to modify theses yoga poses if your body is not yet flexible enough to do them fully. I can show you those in private yoga classes.
- Forward bending poses- Forward bending poses stretch the hamstrings. The hamstrings are the muscles on the back of your thighs. They are connected to the low back and stretching them can also relieve low back pain and mid-back pain too. **If you have bulging, herniated or ruptures discs, doing these poses requires modification**
- Quadricep poses-Those big muscles on the front of your thighs need to be consistently stretched because they connect to the hamstrings, which, as I said above, when tight can cause low back pain and mid back pain.
- Backbends-Typically I do not teach back bends as yoga poses for back pain until someone has been doing yoga a while and if they do not have any bulging, herniated or ruptured discs. With that said, learning to grow into backbend yoga poses can help loosen your back muscles, lower, mid and upper back too.
- Chest openers or pec muscle poses- I LOVE chest openers. Chest yoga poses work at stretching the the front of the body, (pec muscles) and will help loosen up the upper back muscles too. I consistently find that many people are not doing these very valuable and important chest stretches for their upper body.
- Twists-Twisting poses are great for back pain, as they help stretch out the back muscles that run along the spine. **These are not to be done if someone has a bulging, ruptured or herniated disc either**
The whole body is connected. So when you are stretching one area of the body you will inevitably be stretching other areas as well.
However if you have back pain, then focusing on yoga poses for back pain for a good amount of time can help you regain your back health so that you can explore other yoga poses and keep your body in structural alignment a majority of the time.
Many people still think that to do back pain yoga poses they have to only stretch out the back muscles. I have found in my yoga practice and yoga classes that it's usually the opposite.
The front of the body needs to be opened and stretched so the back of the body can be given a break and relax.
If you would like to schedule a one-on-one private yoga class to learn more about your own personalized yoga poses for back pain and yoga pose modifications for injury and limitations please give me a call.
Blessings of vibrant health to you!
Advanced Massage Solutions and Yoga
1918 West St.