Eight yoga poses to help relieve with back pain

At any given time, 31 million Americans experience back pain, and annually, Americans spending close to $50 billion on medical care, workers’ comp payments and time lost from work as a result of back pain, according to the American Chiropractic Association.

But what if there was a more natural, accessible and affordable way to help alleviate or prevent it?

Hello, sweet yoga.

Back pain is usually triggered from sitting for long periods of time, like the 40 hours per weeks so many people spend behind a desk. If you come home tired and sit on the couch until bedtime, you may have back pain that is exacerbated by tight hip flexors, hamstrings and shoulders. So, how do you reverse the damages from your stationary day?

Lisa Alban Ellisen, owner and instructor at Soul Yoga in Santa Rosa, suggests these eight yoga poses that can be done with the help of a chair, stretching and lengthening your back muscles to make it feel a whole lot happier.

hhhh

1. Downward-Facing Dog at the wall: Stand about 12-18 inches away from the wall and face it, bringing your feet hip width apart. Slide your hands up the wall as far as you can reach. Maybe your forehead touches the wall. If it feels good, you can walk your feet back until your upper body is parallel to the floor. Keep your spine extended and your knees slightly bent (more bent if your hamstrings are tight). Keep pressing evenly through your hands, including your palms and fingers. Keep your index finger facing straight up. Take your sitting bones down toward the floor to protect your hamstrings and lower back. Feel the stretch along the entire length of your spine. Stay for 5-10 breaths, releasing slowly.

hhhh

2. Wall Chair Pose with arms overhead: Turn your back to the wall and begin to bend your knees, then walk your feet away from the wall while sliding your back down the wall. Only go down until your knees are 90 degrees or right angles. (Staying slightly higher than that is fine, too). Press your lower ribs toward the wall to engage your core body, trying to minimize the arch of your lower back. If this feels good, raise your arms overhead and press the backs of your shoulders, hands and head into the wall. Hold for 30-60 seconds, taking even breaths through your nose. Feel the strength of your legs and your core supporting your body. Let your back stay long.

hhhh

3. Wall forward fold: Keeping your hips at the wall, slowly fold forward, inching your sitting bones up the wall as you slide your chest down toward your thighs. If your back body is really tight or resistant (or you are currently suffering from sciatica), only go as far as resting your forearms on your upper thighs with your spine extended (long). If you feel more open, rest your chest on your thighs and let your forearms or hands move toward the floor. Keep extending your spine, and let the muscles of your back stretch and release. If you feel any discomfort, come back up to rest forearms on thighs. Stay for five or more long, even breaths, letting gravity help you gain more length and space. Come up slowly, and stay near the wall for a moment.

hhhh

4. Standing wall twist with chair:

Bring a sturdy chair (bench or stool) close to the wall. Turn your right side to face the wall and the chair, with your body about 8-12 inches from the wall. Bring your right foot onto the chair with your knee bent to a right angle (ankle directly under your knee). Turn your torso to face the wall using your hands as support. Keep your right hip even with your left hip. Inhale and lengthen your spine, exhale and gently revolve. Don’t force the twist. Let it be easy and healing. Stay for about five breaths, then switch sides (come to the other side of the chair with your left side facing the wall).

hhhh

5. Standing thigh stretch using the wall or chair: Turn to face the wall (or use the back of the chair). Place your left hand on the wall and press down evenly into your left foot. Bend your right knee and reach back with your right hand to hold your right ankle. Draw your right knee close to your left knee, keeping your knee in line with your hip, and stand straight and tall. Lengthen your tailbone down toward the ground, and gently bring your right foot toward your buttock. Hold for about 30 seconds then switch sides.

hhhh

6. Seated Pigeon: Sit in the chair and cross your right ankle on top of your left thigh. Flex your right foot, bringing your toes up toward your shin. Sit up straight and tall, with a long, extended spine. Slowly begin to lean forward, resting your forearms on your thighs or across your right shin. Hold for about 1 minute if you can take slow deep belly breaths. Feel the deep stretch in your right hip. Switch sides.

hhhh

7. Downward-Facing Dog on wall or chair: Stand back up and turn to face the wall. Repeat pose 1, downward facing dog at the wall. Keep length in your spine.

hhhh

8. Savasana with calves on chair and blanket under hips: Lay down in front of your chair. Place a blanket under your hips if you have one. Place your calves on the chair so your legs form approximately right angles. Let your hips rest evenly on the floor. Stretch your arms away from your sides, palms facing up. Draw your chin slightly down toward your chest so your neck stays long and relaxed. Close your eyes. Allow your breath to slow down. Feel your back is long and relaxed on the ground. If you need more support, you can add more blankets. Stay here for 5-20 minutes, letting your mind and body relax completely.

Cat Senet is a certified personal trainer at Sonoma Fit. Contact her at csenet@gmail.com.