Yoga is a low-impact exercise with countless benefits for the whole body and mind, and intensity levels can be adjusted to fit individual needs, so anyone can participate in this activity to help their joints. When you move through and hold the postures and poses in yoga, it strengthens muscles and bones which benefits joint health. Healthy bones and strong muscles support the body and take the stress off of joints.
Participating in yoga and doing certain poses can help relieve pain by taking the strain off of the joints and increasing flexibility, range of motion, and stability. But it’s not just for getting rid of preexisting pain… even if you’re not already experiencing joint pain, these poses and strengthening measures can help prevent developing problems in the future.
Some poses to help strengthen and relieve Back pain include:
Cat-Cow
Bridge pose
Triangle pose
It is important to develop the surrounding muscles to relieve back pain and protect the joints.
Transverse abdominals and internal obliques are important parts of the core that help stabilize the spine and protect against lower back pain. Hollow Body Holds are a very beneficial pose that work the transverse abdominals, obliques, and many other parts of the core to stabilize lower back muscles.
Hollow Body Hold
The Side Plank pose and Side Forearm Plank pose are great for strengthening and lengthening your obliques and other parts of the core as well.
Side Plank
Side Forearm Plank
Lastly, Boat pose is also great for engaging core muscles.
Boat Pose
Boat Pose
Gluteal muscles are another muscle group that is important to strengthen and develop to alleviate or prevent back pain. Like core muscles, they play a role in stabilizing the spine. Weak or tight glutes affect your posture and movement which can lead to pain in multiple parts of your body, including your back. Locust Pose strengthens your glutes as well as other back muscles supporting the spine, shoulders, and upper back.
Locust Pose