When you experience back pain, you might feel too stiff to exercise. However, certain forms of gentle fitness can be beneficial. Yoga, for example, allows individuals to stretch tight muscles and elongate spinal joints without placing too much stress on the body. Providing comprehensive pain management services in Dothan, AL, the experts at Physical Therapy Specialists the spinal health benefits of yoga.

3 Yoga Stretches to Help Relieve Back Pain

1. Downward Facing Dog

Used in nearly every yoga instructor’s practice, downward dog is one of the simplest stretches. To start, place your hands and knees on the mat. Next, propel your hips up by bending your toes and bringing your heels flat on the ground. After holding for a few breaths, return to the starting position and repeat. This action helps relieve pressure on the joints by stretching the spine. Over time, it can also strengthen hamstring muscles to help your legs support your back.

2. Supine Twist

Allowing you to lie on your back, the supine twist is ideal for situations when you may feel too weak to hold an upright pose.  To perform this pose, lay on your back with your arms laid out to the side and your head facing up. Next, tuck your knees into your chest and slowly twist your hips to one side of the mat. Your legs should be stacked, pulling on lower back muscles and releasing tension.

3. Locust Pose

In this stretch, start on your stomach with your arms against your side and legs extended with knees and toes facing the floor. Slowly lift your chest up with your arms reaching toward your feet. Use the muscles in your buttocks to lift your legs as high as you can. Engaging several core muscles, this pose builds strength in the lower back region while stretching cervical and spinal joints.

While gentle yoga at home can be a great option for occasional backaches, it’s wise to speak with a professional if you experience worsening or recurring symptoms. If you live in the Dothan, AL area, explore natural and noninvasive pain relief treatments at Physical Therapy Specialists. Providing injury rehabilitation services for over 25 years, these specialists understand how to pinpoint problem areas and determine which techniques can best release tension. For more information about personalized back pain treatment or to schedule a physical therapy appointment, call the clinic at (334) 673-2422.