More than 100 million Americans suffer from chronic pain, according to the Institute of Medicine. If you want to treat your pain without the risk of serious side effects that can sometimes be found with pain medicine, then you might want to find yourself a yoga class to attend. According to the Duke University Medical Center, yoga has been found to reduce chronic back pain, fibromyalgia and arthritis-related pain. In addition, yoga helps improve range of motion, flexibility and muscle strength. When it is performed under the guidance of a professional, yoga helps increase mobility on the joints without excessive wear and tear.
Here are some of the best yoga poses to help relieve back, neck and knee pain. Always seek the advice of a medical professional, preferably a pain specialist, before beginning any exercise program for pain relief.
#1 Cobra
The Cobra is a great pose for back pain as it strengthens the back and stomach muscles. When weak, both of these muscle groups contribute to back pain. This beginner’s pose can be performed by all levels. For step-by-step instructions, visit this page.
#2 Child’s Pose
Child’s Pose or Balasana is a great restorative yoga pose that stretches the muscles of the lower back and inner thighs. Not only that, but the pose is deeply relaxing and soothing. It promotes relaxation, which contributes to pain-relief. The Child’s Pose also helps bring circulation to your joints and muscles.
#3 Cat and Cow
The Cat and Cow poses are complementary poses that help to stretch the back, abdomen and hips. These poses are very simple but effective. They are great for back pain relief. Here is a step-by-step guide to the Cow pose. You can find instructions for the Cat Pose here. They are typically performed with one another.
#4 Cobbler’s Pose
This pose, also called the Bound Angle Pose, is great for hip pain as it helps open the hips. The Cobbler’s Pose opens the opens the hips, knees, inner thighs, and groins. It also improves blood flow and circulation throughout the body. Great for relaxation, the Cobbler’s Pose helps to calm the mind.
#5 Thread the Needle
Also known as Parsva Balasana in Sanskrit, the Thread the Needle Pose is ideal for anyone suffering from arm or shoulder pain. This posture is easy-to-perform and calms the body. It also opens the shoulders and compresses the chest, which helps to ease shoulder and arm pain. Learn how to do Thread the Needle Pose here.
#6 Bridge Pose
The Bridge Pose is a rejuvenating backbend for beginners that helps with several different type of pain. This simple posture helps decrease knee pain by properly aligning your knees. It also helps align and strengthen your back, reducing chronic back pain. In fact, many physical therapists prescribe the Bridge Pose for patients experiencing back pain.
#7 Seated Twist Pose
This pose is one that brings flexibility to your spinal column. This makes it a great pose for neck and back pain. It also massages your abdominal and internal organs.
