Do forward bends while sitting rather than standing, and brace your belly as you return upright.If you can't reach your toes, hold a yoga belt in your hands and loop it around your feet.Rely on props like blocks and bolsters for additional support when you need them.Avoid twisting and extending at the same time.Then twist slowly until you feel resistance, and hold for as long as it's comfortable," says Dr. "Instead, you should first activate your core muscles and feel as though the spine is lengthening. ![]() For example, when you perform a seated spinal twist, which can be quite therapeutic for low back pain, the point is not to rotate as fast and far as possible. In yoga, you should use your muscles to first create a solid foundation for movement and then follow proper form that slowly lengthens and stretches your body. The result is a greater chance of injury. This is similar to jerking your body while lifting a dumbbell and doing fast reps instead of making a slow, controlled movement, or running on a treadmill at top speed without steadily increasing the tempo. The main problems often happen when people don't follow proper form and speed, and they quickly "drop" into a yoga pose without gradually "lengthening" into it, according to Dr. What goes wrongĪt its core, yoga is still a form of physical movement, and as with any other type of exercise, injuries can occur, especially involving the back. The slow movements and the continuous focus on proper breathing can improve the emotional aspect of back pain by helping to lower stress and alleviate anxiety and depression. The postures teach you to stretch and strengthen your muscles, which helps reduce muscular tension, build flexibility and strength, and improve balance and bone strength.įor low back pain, yoga can be especially helpful to the muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilize your vertebrae, and the transverse abdominis in the abdomen, which also helps stabilize your spine. Yoga involves a series of poses, also called postures, and emphasizes breathing techniques. Lauren Elson, medical editor of the Harvard Special Health Report An Introduction to Yoga ( /yo). "Yoga helps strengthen and stretch back muscles that might be tight, which improves mobility," says Dr. It's also one of the more effective tools for helping reduce low back pain, the most common source of pain and disability among older adults. Yoga is a gentle practice that is ideal for maintaining back strength and flexibility. The popular mind-body practice can be one of the best ways to soothe an aching low back, as long as you are careful.
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