Yoga for Low Back Pain

30 Mar

Do you suffer from low back pain?  Sciatica?  Scoliosis?  Ever wish there was a way to get one of those juicy adjustments your yoga instructor offers in Adho Mukha Svanasana (Downward Facing Dog) at home?  Even if you don’t have pain, a supported AMS with spinal traction is a great way to end (or start!) the day, when gravity has been pulling down on your body and compressing the intervertebral discs.  I like this yoga video by Physical Therapist & Yoga Therapist, Rachel Kretzman of Embody Physical Therapy.  All you need is a few yoga straps strapped together, a door that closes and latches, and a yoga block.

 

Another variation of this helpful, soothing pose that only takes one yoga strap is to loop the strap around a door knob and practice there (a bit more challenging because you don’t have a door to rest your heels against).  Note: you do not have to twist the strap as shown in the below video.  If you do not twist the strap, you may choose to add a towel or blanket in front of your upper thighs for comfort.

Remember to breathe deep, and I would advise that if you are in acute pain, only stay in the pose for 10-30 seconds, then gently release for 10-15 seconds, and find the traction again.

Aside from helping to strengthen the shoulders, hips, thighs, knees, and ankles, Adho Mukha Svanasana helps reduce anxiety and alleviates depression.  This is such a powerful posture for many reasons!

Happy practicing!

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2 Responses to “Yoga for Low Back Pain”

Trackbacks/Pingbacks

  1. Back Care Vinyasa II: Upper Back, Neck & Shoulder Love | YogAscent: Heighten Your Practice - September 3, 2014

    […] the strap taught. Exhale to lower your knees to the floor.  Click here for alternatives and more work in the […]

    Like

  2. Back Care Vinyasa II: Upper Back, Neck & Shoulder Love | Jessie Tierney - September 10, 2014

    […] the strap taught. Exhale to lower your knees to the floor.  Click here for alternatives and more work in the […]

    Like

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