4 Yoga Stretches That Can Help With Back Pain


Many people are forced to live out each day with unrelenting back pain that hinders them throughout the day. Athletes and non-athletes alike may suffer from lower back pain. Sitting in an office chair from 9-5 may result in the same type of pain that jogging or cycling 5 miles can. Little do they know, there is a remedy that they can do at home with no assistance that will loosen up the back and have them feeling 100% better.

The key to limiting back pain is at the end of the day, carve out some time for each of these yoga poses once a day:

Hamstring Stretch- Lying on your back, bend your knee towards your chest and place an elastic band or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels pain during this pose, bend the opposite knee and place that foot on the ground. Hold each leg for 3-5 minutes.

Double-knee Twist- Once again lying on your, back, bend your knees towards your chest and reach each arm out as far as your can much like a T. Exhale and lower your knees to ground on the right but keep both shoulders pressing down to the ground. Hold each side for 60-90 seconds.

Sphinx- Lie flat on your stomach and prop yourself up on your forearms. Align your elbows shoulder length apart. Press your pubic bone forward. You will feel a sensation in your lower back but if you breathe through it, it will subside. This is the best way to get the blood flowing in the back. Hold for 3 minutes.

Legs on the wall- This pose is perfect for athletes who have just completed their workout. Press your buttocks all the way into the wall and swing your feet up against the wall. This pose is meant to relax the muscles of the lower back and drains stagnant fluid from the lower body and feet. Hold this pose for a solid 7-8 minutes. This pose can also be very useful after a long car/plane trip.

It is important to concentrate on your breathing during each of these stretches.

However, for many people, back pain is the result of an underlying spinal condition. If this is the case, it is important to consult a spine specialist to help diagnose and treat the underlying cause.

Dr. Anthony Virella is a Board-Certified, Fellowship trained Neurological Spine Surgeon with advanced training in the management of complex spinal disorders. He attended medical school at Columbia University College of Physicians and Surgeons and is a graduate of the UCLA Neurosurgery Residency Program. Dr. Virella completed his complex spine in-folding resident fellowship at the world renowned Cleveland Clinic Foundation with Dr. Edward C. Benzel, M.D. Additional work included a second fellowship in Minimally Invasive Spine Surgery at the UCLA Comprehensive Spine Center. Dr. Virella is a nationally recognized specialist in the field of complex and Minimally Invasive Spine Surgery and has offices located in Westlake Village, Simi Valley, and Valencia. Call us at 805.449.0088 to schedule an appointment in Valencia, Simi Valley or Westlake Village today.