Things You'll Need:
- Yoga Mat
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Step 1
Pinpoint exactly what part of your back is hurt and why. Before you can put any type of therapy into practice, you need to know what to focus on.
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Step 2
Speak with your doctor and your yoga teacher to come up with a regimented therapy practice to reduce your back pain. You do not want to overextend an injured muscle or push yourself too hard. If at any time you feel spasms, you should stop immediately.
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Step 3
Attend a yoga class or work with a private instructor. Doing asanas (yoga positions) even slightly wrong could cause additional discomfort. You need to work with someone at least part-time to ensure you are doing each asana correctly.
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Step 4
Use breathing to help you get through the pain. With proper breathing techniques, you could easily relax yourself enough to relieve some of your back pain.
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Step 5
Take it easy at first by doing simple stretches to loosen up your back. After a few days of 15-minute stretching sessions, try to work in more advanced asanas. As you continue to use yoga to treat the back pain, you will also move towards more advanced yoga techniques and poses.
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Step 6
Avoid any stretches that make your pain worse. While you should expect some a bit of discomfort, you don't want to strain yourself. Speak with your therapist or yoga teacher to find alternate positions.
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Step 7
Try the fish, corpse and locust poses in succession to stretch and exercise each portion of your back. These poses will loosen the muscles in your back and help to straighten the spine.
