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Yoga For Back Pain

Updated: Jan 18, 2021

Recently a colleague of mine had suffered a slipped disc, which is a common, non-medical term that is often used interchangeably with both a herniated disc and a bulging disc. This is quite a common injury, with over 80% of the adult population having suffered from severe back pain.

Yoga for back pain can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment.

It is important that you speak with your doctor first in order to determine what stretches and exercise you can safely do and what restrictions you may have with your particular injury.

Your yoga for back pain program should be tailored to your individual needs by an experienced teacher; some postures that are wonderful for one person may be bad for another. That said, most of the postures you practice should probably be modified with props—your teacher can show you how to use blankets, blocks, bolsters, straps, and other props to put gentle traction on your spine.

Yoga for back pain can be beneficial if you can start out with just one or two postures, then gradually add more over several days or weeks:

- Savasana (Corpse Pose)

- Adho Mukha Svasasana (Downward Facing Dog)

- Supta Padangusthasana (Reclining Big Toe Pose)

- Balasana (Child's Pose)

- Tadasana (Mountain Pose)

- Utthita Trikonasana (Extended Triangle Pose)



Susan Perry

Based in Marbella, Spain and originally from Australia, Susan holds a RYT 200 hours certification with Yoga Alliance and is currently completing her 500 hours. Susan teachers Vinyasa, Yin Yoga, Yoga Nidra and Pilates. With an emphasis on balancing the physical, mental and emotional state through a guided practice.

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