Finding back pain relief often takes a bit of trial and error on your part, and it’s wise to try a number of different strategies. Yoga is particularly useful for promoting flexibility and core muscle strength. People suffering from low-back pain who took one yoga class a week had greater improvements in function than those receiving medicine or physical therapy.
1. Bird Dog
Start on your hands and knees and imagine you have a glass of water on your lower back and one between your shoulder blades. Without spilling any water, reach your right arm forward and your left leg straight back behind you. Hold here for 30-60 seconds bracing your core. Come back to all fours before switching sides. Repeat 3 to 5 times on each side.
Sit tall with your knees bent and your feet flat on the floor. Hinge back without rounding in the lower back as you lift your legs out in front of you at a 45-degree angle.
Keep drawing your lower abdominals in and up and lengthen out of your lower back. Hold here for 5 to 8 breaths. Lower down and repeat 2 more times. If this is too challenging with your legs straight, you can bend your knees so the shins are parallel to the floor.
3. Forearm Plank
If you only have time for one pose, this is the ultimate core move. It really works the entire midsection, deep core muscles and the back, waist, hips, legs, buttocks, arms, and shoulders. Lie on your stomach and place your elbows under your shoulders, tuck under your toes and press firmly through the back of your legs and heels. Engage your lower abs and tighten your core as you lift your body up off the floor coming in to one straight line of energy from head to toe. Don’t let your ribs splay open or your butt sag or lift too high. Hold for 45-60 seconds then lower down. Repeat 2 to 3 more times.
4. Cow Face Pose
Start on all fours and slide your right leg over your left leg high at the upper thigh. Sit back between your heels and adjust your hips so they are even distance from each foot. Lift your left arm overhead and bend the elbow so the hand comes down between your shoulder blades. Reach your right arm behind your back and up towards the left hand try and touch the fingers or clasp the hands. If you can’t connect your hands, use a towel or strap. Recline forward over your legs and hold for 5 to 8 breaths. Come up move back on to all fours and repeat on the opposite side. This pose will stretch out tight external rotators, hips, and buttocks as well as shoulders and upper back.
5. Camel Pose
Tight hip flexors can pull on the lower back and are often the result of sitting for too long of periods. Camel is an excellent “counterpose” to the slouched forward position we often assume. Camel opens up the entire front body while stretching the shoulders and front of thighs, hip flexors, quads and psoas muscles. Come in to a kneeling position with your toes tucked under. Place your hands on your lower back and try and slide your tailbone down towards the floor to lengthen your lower back. Lift your chest up and drop your head back as you reach for your heels (if this places any strain on the back keep your hands on your lower back).
Hold and breathe for 5 breaths then lift up. If you want to challenge yourself further repeat the pose with the toes flat on the floor. The goal is to open up the chest and stretch the front of the body while lengthening out of the lower back. Use the strong abdominal muscles you found in the first three postures to support the backbend.
Natural Back Pain Remedies That Work
1. Chiropractic Care
Seeing a qualified chiropractor is a wise option if you suffer from any type of chronic pain, including back pain. One study published in the Annals of Internal Medicine even revealed that chiropractic care is often better than medication for treating musculoskeletal pain.
3. Strength Training
A regular strength-training routine will help strengthen your back and core muscles, which is essential for both relieving pain and preventing injury.
4. Reduce Your Stress
People with persistent negative thoughts and anxiety are more likely to suffer from back pain.
Massage releases endorphins, which help induce relaxation and relieve pain.