Jack Rodger Yoga Poses to Help Lower Back Pain
As I have previously mentioned before, one of the reasons I decided to start this website was because I suffer from chronic back pain, specifically low back pain and have done for over a decade. However, since taking up yoga, my symptoms have greatly reduced and I’m most certainly very grateful that I made the decision to start, one of my hopes is that others will do the same, especially men and those with pain like mine.
Anyway onto this post, since I have now been practising yoga for around 6 months I wanted to share with you, my favourite, and I think most beneficial asanas or poses that have alleviated my lower back pain. This is part 1 of 2 with 3 different poses included. I have decided to do this list 2 parts as I wanted to incorporate as much detail as possible in each article. This list is not is any particular order and I have included a brief description of the pose, a clip showing the different stages of the stretch and a picture of my yoga teacher, Eric, demonstrating them (massive thanks to Eric by the way for letting me photograph him).
Downward-Facing Dog
I love this pose, a classic back stretching yoga pose. It’s a total body stretch that targets a lot of the large back muscles, such as the back extensors. These muscles are used to stabilise your spine, help you stand and to assist you when lifting objects (not that I recommend doing this unless totally necessary!).
Description: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your hips up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.
Child’s Pose
This pose whilst looking like you are actually just resting is, in fact, a great active stretch that assists in elongating your back. It’s also a wonderful de-stressing pose that can help you unwind and relax after a hard day at work.
Description: Get yourself on all fours again, with your arms, either stretched out straight in front of you or next to your body (as pictured above), then sit back so your glutes (large muscles in your bottom) come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a nice, soothing stretch.
Cat and Cow Pose
This is another perfect pose for an achy, sore back, the cat and cow stretch loosen back muscles, which can be used as a warm-up for any activity that will involve using the back muscles (most activities!) or as part of a yoga routine.
Description: Starting in an all-fours position, move into cat pose by slowly pressing your spine up, arching your back. Hold for a few seconds and then move to cow by scooping your spine in, pressing your shoulder blades back and lifting your head. Moving back and forth from cat to cow helps move your spine onto a neutral position, relaxing the muscles and easing tension.
Repeat 10 times, flowing smoothly from a cat into a cow, and cow back into a cat. Repeat the sequence as needed.
Ok, I hope you found those 3 poses useful and I hope that you find them as helpful for your back pain as I have. I will include 3 more poses in my next post. Until then I will leave you with thought and clip I found which again I hope you watch and give the routine a go.
“The lower back isn’t an area you can quickly stretch or strengthen like your triceps. Instead, it needs patience, time, and traction in order to gently unwind,”
says yoga instructor Brett Larkin, who suffers from lower back pain herself
Thank you as ever for taking the time to read this article, I have lots more information on my site so please check it out.
