The amazing yoga poses that release back pains and strains

In many yoga poses I relish the feeling of my spine decompressing. It’s a delicious sense of creating space within the spinal column.

In our modern, sedentary lives, many of us suffer from back pain and spinal discomfort. Whether it’s due to prolonged sitting, poor posture, or stress, these issues can significantly affect the health of our spine.

You might notice how at the end of the day you have to adjust your car’s rear-view mirror because you have lost that height in your spine. Fortunately, yoga offers a gentle and effective approach to spinal decompression, helping alleviate pain, improve flexibility, and bolster your overall wellbeing.

Yoga’s emphasis on stretching and lengthening the spine is particularly beneficial for relief from spinal compression. Poses like cat-cow, downward dog and child's pose gently elongate your spine, creating space between the vertebrae and relieving pressure on the discs. Regular practice of these poses can gradually reverse the effects of compression, and generally improve your spinal health.

One of the strongest yoga poses for spinal decompression is the cobra pose (‘Bhujangasana’). This back bend stretches the front of your body, including your abdomen and chest, while strengthening your back muscles. As you arch your spine and lift your chest, you create a natural curve in your lower back, which counteracts the forward bending posture many of us assume throughout the day. The cobra not only relieves tension in your lower back but also enhances flexibility in your spine.

Another excellent pose for spinal decompression is the bridge pose (‘Setu Bandhasana’). In this pose, we lift the pelvis off the ground while keeping feet and shoulders rooted firmly to the ground. Bridge pose strengthens the muscles that support your spine, including the lower back, glutes, and hamstrings. By strengthening these muscles, you provide better support to your spine and reduce the risk of compression-related discomfort.

Side bending asanas are also renowned for their efficacy in decompressing the spine and promoting flexibility. These postures, like the half moon (Ardha Chandrasana) and triangle pose (Trikonasana), involve lateral stretches that elongate the spine, alleviating pressure on intervertebral discs and nerves. As you gently curve your body sideways, you engage the oblique muscles and stretch the paraspinal muscles, fostering spinal health and suppleness.

Regular practice of side-bending asanas can counteract the effects of sedentary lifestyles, reduce lower back pain, and enhance posture. They also enhance lung capacity, making them not only therapeutic but also invigorating for your overall wellbeing.

Yoga’s focus on deep, controlled breathing also helps spinal decompression. Using proper breathing techniques enhances your circulation, delivering vital nutrients to your spinal discs and facilitating their repair and regeneration. Furthermore, taking those deep breaths during your yoga practice helps relax the muscles surrounding your spine, allowing them to release tension and reduce that compression.

Chronic stress can lead to muscle tension, which exacerbates spinal compression. The meditation and mindfulness that comes with yoga reduces stress levels and relaxes those muscles.

Before starting yoga practice for spinal decompression, it’s a good idea to consult with your healthcare professional, especially if you have pre-existing spinal conditions or injuries. They can give guidance on which yoga poses are safe for you and recommend modifications if needed.

Yoga for spinal decompression is not a quick fix though - we need consistency and patience. So roll out your mat, take a deep breath and exhale into the journey to a strong, long and flexible spine.

Looking forward to seeing you in class to practise these poses and more.

Love, Francesca x