Here are a few basic yoga positions and stretches that should be included in any session of yoga for back pain:
• Uttanasana or Standing Forward Bend. This is a simple stance that helps you challenge your sense of alignment. The forward bending action can help with back pain in the lower back region. At the same time it works out the abdomen and hip region. The forward bending motion releases tension while challenging you to hold your position.
• Adho Mukha Svanasana or Downward Facing Dog (Down Dog). This is a basic Yoga stance that stretches and lengthens the spine, develops the shoulder and arm muscles and can also assist in correcting posture.
• Marjarasana or Cat Cow. This stance requires two opposing motions of rounding and arching your back and spine. It is ideal for the coordination of spinal movement. It strengthens and stretches the back muscles.
• Bhujangasana or Cobra. This is a classic Yoga stance that arches the spine backward. It is the exact opposite motion of what most people tend to perform throughout the day—bending forward. This opposing motion helps to stretch the spinal chord and breaks the routine. This is one of the most noteworthy features of the use of yoga for back pain, as few other fitness regimens address this issue.
While these are a few simple Yoga stretches and arches to relieve or prevent back pain, do keep a few things in mind:
• Assess the intensity of your back pain. Low to moderate back pain can be relieved with a few simple Yoga stretches. However, chronic or frequent back pain needs to be medically monitored.
• If you are already suffering from back pain, ensure that you take medical advice before attempting to use yoga for back pain. Ask your doctor if it is safe to practice Yoga in your condition.
• If your back pain is a result of an accident, pregnancy, or conditions like spondylitis, spine arthritis, osteoporosis, and so on, Yoga can only act as a supplementary therapy. You must not ignore the pain and take immediate medical action.
All Yoga stances can be made as moderate or challenging as you wish. A person suffering from chronic back pain must not perform intensive or challenging Yoga stances. Only do the Yoga stance as long and as far as you are comfortable.