Best Yoga Stretches for Lower Back Pain

By January 18, 2018 Spine Relief No Comments
Yoga Stretching

By: Dr. Mike Shah. Interventional Pain Specialist & Pain Management Board Certified Physical Medicine & Rehabilitation, The Minimally Invasive Spine Institute in Dallas

One of yoga’s most attractive qualities is that it’s good for the mind, body and soul. This holds true for people with back pain. There are a variety of yoga poses that you can do that are very beneficial when it comes to relieving back pain. Next time your back is acting up, try these yoga poses.


Downward dog yoga pose

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This stretch reaches the entire body and stretches the large muscles that form the lower back.


Childrens Yoga

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Child’s pose provides the back with a deep stretch.


Triangle Pose

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Great for strengthening the back, triangle pose helps lengthen muscles and stretch muscle fibers.


Cat Pose

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Not only does this pose do wonders for an aching back, it also loosens back muscles and can be used as a warmup in any workout.

When first starting yoga, be prepared for your body to be a little sore. For a person with weight issues, a lack of exercise can greatly increase the risk of back pain. Inactivity combined with extra weight puts pressure and strain on your joints and spine, putting you at a greater risk for sciatica, herniated disks and pinched nerves.

Many people suffering from chronic back pain, for whatever reason, are under the impression they will be less likely to hurt their back if they limit the amount of activity or exercise they participate in. However, regular activity helps with lower and upper back pain relief as well as other types of chronic pain. Physical activity activates the exchange of nutrients between spinal disks, keeping the spine healthy.

Because yoga uses a variety of postures and techniques, it is important that you stretch properly before and after each yoga program. Stretches where your body doesn’t leave the floor and stretch the lower back are helpful. However, it’s important to communicate your pain with your doctor before starting any new exercise routine. It is also important that you learn how to properly perform yoga’s postures and techniques to avoid potential injury.

The American College of Sports Medicine recommends that you see your doctor before engaging in vigorous exercise if two or more of the following apply:

  • You’re older than 35 years.
  • You have a family history of heart disease before age 60.
  • You smoke or you quit smoking in the past six months.
  • You don’t normally exercise for at least 30 minutes, most days of the week.
  • You’re significantly overweight.
  • You have high blood pressure or high cholesterol.

You have type 1 or type 2 diabetes, or you have impaired glucose tolerance (also called prediabetes).

Dr. Mike ShawMike Shah

Interventional Pain Specialist & Pain Management Board Certified Physical Medicine & Rehabilitation, Minimally Invasive Spine Institute

Dr. Shah is a Harvard-trained physician in Physical Medicine and Rehabilitation who has been dedicated to the eradication of pain in the Dallas area since 2003. He received a Bachelor of Science in Biology from Duke University and his medical degree from Tulane University School of Medicine in New Orleans, Louisiana. Dr. Shah also received a master’s in Pharmacology from Tulane and a Master of Public Health from Tulane University School of Public Health. Following this, he completed his Physical Medicine and Rehabilitation residency at Harvard’s Spaulding Rehabilitation Hospital in Boston, Massachusetts, consistently recognized as one of the Top 5 Pain Management Hospitals in the country by U.S. News and World Report.

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