Reduce low back pain with these 5 yoga postures in your bed

September 15, 2018

Yoga and mindfulness practices are shown to reduce low back pain.  Try these yoga poses while you're still in bed to get your day started right.


Do you ever wake up with pain in your low back?  You haven't even gotten out of bed yet, and you are already miserable.  What is your day going to be like?


You are not alone.  Nearly 80% of people suffer from low back pain during their lives.  Often, it goes away on its own, and other times it can become an ongoing burden.  From everyday strains and sprains, traumatic injuries as well as skeletal and vertebral conditions, low back pain comes in many forms.  I personally suffered low back pain for months after my twin pregnancy, and this is what led me to my regular yoga practice.


Scientific Studies

Because back pain is so prolific, many studies have been done to test the efficacy of pain killers, spinal manipulation, massage, tai chi and yoga.  Surprisingly, even the usual over-the-counter pain killers like Acetaminophen as well as NSAIDs provided little or no pain reduction. But yoga, massage and Tai Chi and mindfulness exercises all produced moderate improvements in low back pain.  So there really is no need to get up on the wrong side of the bed! 


How Yoga Can Help

Many low back pain symptoms often result from tight muscles in other parts of the body, in particular, the hips and hamstrings.  In addition, poor posture caused from extensive sitting tends to flatten the low back which can lead to low back pain.  Finally, instability or weakness in the body's core including the front, side and back muscles of the midsection can lead to pain throughout the body because the core acts as a stabilizer for the entire body, not just the low back.


While yoga is much more than physical yoga poses (learn about the 8 limbs of yoga here), the yoga asanas provide plethora health benefits for the body and mind.  Individual yoga postures target specific areas of the body, providing length, strength and balance.  Pranyama