Most adults experience a number of back pain disorders. We all know how annoying and inconvenient it can be to struggle with back pain, but there are ways to help. Your back pain can be caused from a number of different things. Michael Sinel M.D. is an expert on spinal disorders and back pain, and he has worked with closely with yoga therapy and meditation in order to mediate and even cure back pain. Here, we will discuss a few yoga poses that have been shown to help with back pain, as well as chiropractic rehabilitation.
Supine Twist
Back pain can often be caused from pent up tensions, and a twist of the spine is a great way to release this tension. This pose is fairly easy and straightforward, as you are laying down and allowing gravity to do the work.
To correctly do this pose receive its positive effects, lay down on your back with your arms out in a T shape. Bring your knees together over your chest and let them drop to one side, keeping them together. Make sure to keep both of your shoulders flat on the ground and maintain the pose for at least a minute before switching your knees to the other side of your body.
Thread the Needle
If any other part of your body is tight or sore, your back tries to compensate for it, resulting in pain. Because of this, it is important to keep your hips loose and comfortable. Opening your hips and hamstrings will help alleviate lower back pain as your body will have a fuller range of motion.
Keep your feet flat on the floor and bend your knees at about a 45-degree angle while laying on your back. Then, place your left ankle on your right thigh and take your left arm between your legs while your right arm should go around the outside of your right thigh. Hold your hands together behind your right thigh and bring your thigh up at a 90-degree angle to your torso, holding the pose for at least a minute. Repeat this process for your opposite leg, opening up your hips and hamstrings, and relieving back pain.
Sphinx Pose
The sphinx pose helps to promote the natural curvature of your lower back, relieving stress and pain throughout the entire back.
Start this one off by laying flat on your stomach. Do not keep your feet too close together, try to leave them about hip-width apart. Bring your elbows under your shoulders, and while leaving your elbows and forearms flat on the ground lift your upper body up. Hold this pose for over a minute, then return your upper body to the ground.
Downward Facing Dog
As we go through our everyday life, multiple factors tend to compress our spines. This can be the source of your back pain, and this pose is a great way to lengthen and decompress your spine. It will stretch your hamstrings, further relieving your back of pain.
Start this pose off on your hands and knees, with the knees bent. Keeping your back straight and long, raise your tailbone towards the ceiling. Slowly straighten one leg, and then the other. Try to keep your heels on the ground to maximize the stretch. With your palms flat on the ground, try to press your shoulder blades close to the floor, maximizing the stretch in your back.
Chiropractic Rehabilitation
Chiropractic rehabilitation has been proven to help recover from back injuries, and to help overcome everyday back pain. Yoga is typically the best first option, however if you are still experiencing back pain, it is time to consider other options and reach out to a licensed chiropractor.
Dr. Michael Sinel
Dr. Sinel is board certified in physical medicine and rehabilitation, and he emerged as an expert in the field of spinal care. Sinel teaches classes athe UCLA’s School of Medicine, offering electives in yoga therapy and meditation. Dr. Sinel believes in utilizing non-invasive techniques to do everything possible for back pain, before moving on to more extreme measures. It is important to understand the cause of your back pain in order to properly manage it. Yoga and meditation are two of his go to options when patients first present with back pain.