“Walking is one of the most therapeutic things you can do for your back,” Gillanders says. On the contrary, you should keep moving by walking regularly. When lower back pain strikes, you don’t need to take it lying down. “If you’ve had an injury in the past, you’re probably going to get it again,” he adds. What’s more, a history of back pain likely means there’s more to come. Lower back pain is “usually due to a combination of deconditioning and poor body mechanics,” explains Robert Gillanders, a physical therapist in the Charlottesville, Virginia, area. A 2019 study in the journal Applied Ergonomics found an association between static sitting behavior and chronic low back pain among people who worked at a call center. Another prime culprit: sedentary behavior. And research suggests that as many as 80 percent of adults will experience low back pain at some point in their lives, meaning if you haven’t had it yet and you don’t have it now, there’s a good chance that you will in the future - especially since back pain becomes more frequent with advancing age.Ĭommon causes of lower back pain include overuse injuries (from doing the same form of exercise over and over again), muscle or ligament strains or sprains, trauma (from falling down, for example), degenerative discs, spinal stenosis, osteoarthritis, and osteoporosis, experts say. adults report having low back pain in the last three months, national survey data shows. How should you use lower back stretches like these yoga poses to help reduce back pain?Īlthough each of the stretches below are helpful on their own, they’re especially beneficial as a flow, New York City–based yoga instructor Shanna Tyler tells SELF.Whether it’s chronic, acute or episodic, low back pain is a common problem among adults, causing more disability around the world than any other condition.Īt least one-fourth of U.S. Stretches like child’s pose and downward dog are particularly good because they provide a sense of relief, not just in the lower back but also throughout all your back muscles-alleviating any tight spots. If your lower back pain is more of a general achiness or discomfort, though, it's worth trying some yoga stretches to address any tightness and alignment issues. If you have an issue that requires medical attention, it's best to address it before it becomes worse. Cyrelson suggests seeing a physical therapist before doing any exercises. If you have any history of lower back injuries, problems with your discs, or experience pain that lasts more than 72 hours without improving, Dr. Is it okay to do yoga with lower back pain? If it actually hurts, ease up on the stretch." That means you should feel a combination of muscle tension and release, but if there’s any pinching, sharp pain, or brief numbness, ease way back on the stretch. “Pain is how our bodies tell us something is wrong. "Never stretch into a position of pain,” Dr. It's important, though, to make sure you're in tune with your body and to stop doing anything that makes any discomfort worse. She adds that yoga is generally safe to do daily. "Yoga is great for working on flexibility and core stability, correcting posture, and breathing-all of which are necessary for a healthy back," Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. Simply put, the movements-and the isometric, or movement-free, holds-used in yoga can help you build both strength and mobility, both of which play a role in reducing low back pain. How can I reduce lower back pain with yoga? Here’s everything you need to know about how to use yoga to give your lower back some love. But in many situations, doing some gentle stretches can help relieve tightness and give your lower back some relief. ![]() ![]() It's always important to figure out what's causing pain so you can address it and prevent it from happening again-and in some cases, connecting with a doctor or physical therapist might be the best way to go about doing so. And yoga is one exercise modality that can target both of these things. While there can be a ton of causes of low back pain, a weak core and poor posture from sitting all day (and consequently shortening the hip muscles that then pull on the lower back) are two really common contributing factors to lower back aches and discomfort. That’s where yoga for the spine-and those other all-important back areas-comes in. That’s true whether you’re looking for lower back pain relief or you’re ache-free but want gentle stretches as a way to strengthen lower back muscles. ![]() The lower back can be a sensitive spot for many people, which means lower back stretches should make up a key part of your movement mix.
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