Back pain is the number-one reason that Americans visit a doctor. We spend over $50 billion every year treating low-back pain alone¹ — and this is the amount reported through insurance and does not include alternative care or self-treatment. Much of this back pain is muscular and can be treated without drugs or surgery.
As a yoga therapist, I see plenty of people with sore backs, and I’ve been able to help most of them by working with not only the back muscles, but the nearby muscles that can cause transferred pain. I often find trigger points in the glutes, imbalanced hips, tight IT bands, tight hamstrings, poor posture, weak core, etc.
I’ve created a short video of simple, therapeutic postures that will release tight muscles. You can use it when your back is sore, and often there will be some improvement by the time you finish the video. I once threw my back out in Zumba class and could barely walk. This practice got me back on my feet immediately. I continued to do it over the next few days and added other yoga postures as I was ready. Of course, this is a yoga practice. It is not meant to be a medical treatment. Please see my disclaimer before practicing.
Yoga is fantastic for treating and preventing back pain. The more you practice, the stronger you’ll be. Sometimes you need someone else to assist you, so I also recommend massage therapy and positional release therapy. You can’t always do everything by yourself, and by the same token, you can’t rely on a practitioner to keep you healthy either. Help yourself, and get hands-on-help when you need it.
¹ Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville