Yoga is a powerful tool for reducing back pain, combining stretching, strengthening, and relaxation techniques. Dr. Jordan Sudberg, the CEO and Medical Director of Spine and Sports Rehabilitation, recommends several yoga poses that can help alleviate discomfort and improve spinal health. One of the most effective poses is the downward-facing dog, which stretches the entire back, hamstrings, and calves. To perform this pose, start on your hands and knees, then lift your hips toward the ceiling while keeping your arms and legs straight.

Another beneficial pose is the cobra pose, which gently stretches the lower back and strengthens the spine. Lie on your stomach with your hands under your shoulders, then lift your chest off the ground while keeping your hips and legs grounded. Dr. Jordan Sudberg explains, “The cobra pose helps improve spinal flexibility and relieve tension in the lower back. It’s a great option for those with mild to moderate back pain.”

For a more restorative option, try the legs-up-the-wall pose. Lie on your back with your legs extended vertically against a wall, allowing your lower back to relax completely. Dr. Jordan Sudberg notes, “This pose is particularly helpful for reducing lower back pain caused by prolonged sitting or standing. It promotes relaxation and improves circulation.”

Practicing yoga regularly can help prevent and alleviate back pain by improving flexibility, strength, and posture. Dr. Jordan Sudberg recommends starting with a beginner-friendly class or online tutorial to learn the proper techniques. “Yoga is a holistic approach to back pain relief,” he says. “It not only addresses the physical symptoms but also promotes mental well-being.”

For further reading:

Meet Jordan Sudberg: Renowned New York-Based Pain Management Specialist