I’ve dealt with low back pain since I was young enough that anyone who found out about it said, “You’re too young to have back pain!” It’s gotten better over the years, aside from some occasional flare-ups, and I think I have yoga to thank for that.
Back pain is a common problem. It’s estimated that 75-85% of Americans will experience low back pain of some type during their lives. Usually, it’s a temporary thing that you can treat on your own (though you should contact your doctor if the pain is severe, ongoing, or comes with other symptoms like numbness).
Exercise is one of the best things you can do to help resolve and prevent lower back pain. A combination of stretching and strengthening exercises can make a big difference when it comes to pain in the back.
Work the Right Muscles
Back pain isn’t just associated with back muscles. Your back, core, glutes, and upper legs are all involved. Sometimes it can be surprising how connected all these muscles are. I once had intense lower back pain for weeks that I finally (with the help of a musculoskeletal therapist) identified as a tight piriformis muscle.
Stretching and strengthening muscles in the back, core, glutes, and upper legs is important for easing and hopefully preventing lower back pain. Stretching will help loosen tight muscles and improve mobility. Strengthening exercises help your muscles better support your lower back.
Try Yoga
Many stretching and strengthening exercises recommended for back pain are also yoga poses. You can do them as part of a complete yoga routine or focus on the poses/exercises that you find help your lower back the most. Some of the best yoga poses for lower back pain include:
- Bridge pose
- Cat-cow flow
- Child’s pose
- Downward facing dog
- Lying spinal twist
There are some good yoga videos on YouTube to walk you through how to do individual poses or give you a whole lower-back practice. If you’re new to yoga, though, it’s a good idea to attend in-person classes at least when you’re starting out. Be extra cautious if you start exercising while you’re currently experiencing back pain, and stop any exercise that hurts.
Join A Group Class
Joining a group class is a great option for exercising to relieve lower back pain. Whether you go to a yoga class or a group fitness class at a gym, exercising in a group with an instructor has many benefits.
When you share your goals with an instructor, they’ll be able to help you customize an exercise routine that works for you. Working out with an instructor also helps prevent injury. The last thing you want when you’re trying to fix lower back pain is to injure yourself while exercising!
If you’re looking for a gym that provides a supportive fitness environment and group classes to match your needs and schedule, check out Extreme Studio Performance. Contact us today and we’ll set up a free gym tour and fitness evaluation so you can see if we’re a good fit for you.