Although yoga should not be considered a substitute for seeing your doctor, studies have shown that it can be used to treat back pain ( source ). Contrary to popular belief, yoga can help strengthen your back and stabilize your joints. Yoga can help with the psychological aspects of pain by allowing the body to relax and releasing old patterns in the muscles. It also creates new neural pathways that aid with healing.
We’ve also included yoga classes for back pain here. They offer a range of styles, teachers, and class lengths so you can find the right one to help your back feel like a sanctuary.
If your back hurts, Bracing is easier when you know how to space and brace. You will also learn some safe and gentle movements to strengthen your core. You will also learn about nerve flossing, also known as nerve gliding and neural gliding. This gentle exercise stretches irritated nervous systems. This can increase their motion range and decrease pain.
Untying knots around the shoulders and upper back
Are you suffering from a stiff upper back or painful knots between your shoulder blades? This Yin yoga class might be for you. The class will start with you tuning in to your natural breath and becoming aware of your tendencies and habits. Then, we will move into Yin poses and stretches that target the shoulders and upper back. This session is great if you work a lot, have tension in your upper body, or want to relax after a long day.
Balance your sacrum and stabilize it
The sacrum is the triangular-shaped, middle-sized bone that connects the right and left pelvis. The sacrum is located between the pelvic bones and the sacroiliac joint. The sacrum can become unstable, and pain can radiate to the SI joints, lower back, and groin. These gentle exercises are designed to balance the sacrum and pelvis. This will help you to relieve pain and build your strength.
Somatic quickie: arch and flatten
Do one Somatic exercise if you have only one. It’s essential for lower back pain. If you are experiencing instability or sacroiliac pain, it may be able to help.
Deep breathing to relieve lower back pain
Helen shares the amazing psychological and emotional benefits that yoga can bring to your life. Deep breathing awareness of the lower abdomen region can help release holding patterns and lactic acids from subconscious contraction deep within our membranes, muscles, or tissues. This opens up new neural pathways that allow us to activate our body’s healing process. This class can be done alone or with a partner.
Got your back
Our backs are designed to be strong and flexible, providing support and protection all our lives. Our backs become weaker when we are faced with responsibilities and hurdles. Yet, we don’t need anything fancy to strengthen our backs: This class uses simple elements in an inventive way accessible to everyone.
Relief from back pain
This gentle, slow exercise can help ease a stiff or sore back. It will allow you to take some time to relax, stretch your muscles, and remind yourself that you are secure and sound and that there is always support. You can also use this practice for general maintenance.
As we mentioned earlier, back pain is not always caused by stiff muscles. Sometimes it is the reverse. You might feel lower back pain if you’re too flexible in your lower back. This could be due to lordosis or overarching of the lower back. You will learn what your spine needs to be supported and healthy through movement and feeling. Sandra will show you how to stabilize your pelvis and make your spine happy with some simple but effective abdominal core exercises.
Sciatic Health: Self-care Yoga
Two of the most significant causes of sciatic nerve pain and issues are the piriformis and sciatic nerves. Jennilee offers a brief anatomy tutorial, followed by quick yoga practice and a tennis-ball massage to ease pain and tension in the sciatic nerve.
Gentle, restorative spinal movements
This therapeutic practice focuses on creating gentle spinal movements that help to release tension along your spine and create a sense of calm and deep relaxation. This class is great to do before bed or in the evening if you suffer from back pain or want to relax. You will need a few blankets and a couple of cushions to help you get through this class.