As someone who has struggled with scoliosis for many many years, back pain has crept up on me with a huge impact on my life time and time again.
I know how debilitating it can be, how hard it can be to carry out normal activities without that feeling of just wanting to go to bed, purely because if the pain. It sucks. It sucks bad.
I’ve had periods of time where doctors just prescribe me medication (heavy medication at that) which yes,
..numbed the pain, but it always returned.
Always. The medication would help me for that day,
But the pain would come back and I would also feel groggy or lethargic which deterred me from doing anything other than work and sleep,
Which is just a spiral out of control down the unhealthy path.
If it wasn’t the meds, it was super expensive treatment plans with Chiropractors, Physio’s, massage, acupuncture, treatment plans, I really have tried it all!
There isn’t a 100% full proof miracle cure for this kind of back pain, unfortunately, or if there is I haven’t found it yet!
However, I have some coping strategies that help me carry out my daily life and assist me when it’s feeling particularly bad.
For me, it’s work stress that seems to bring it on the worst, try to identify what your buttons are that bring on your back pain.
I learned that weakness contributes,
Ff certain muscles in the back aren’t working properly, other muscles are often over-working,
So strength training helps, even though it might be the last thing you feel like doing
I have followed professional plans so definitely seek professional guidance instead of doing just any old random back exercises!
I love yoga, back pain was the main reason I found my way to a yoga studio. You don’t have to be a mega-pro yogi to enjoy yoga. You certainly don’t have to be super flexible to go to classes and enjoy the benefits of back pain relief.
Here are my favorite yoga poses to help relieve back pain:
Walk the dog
Walk out those tight hamstrings in a downward facing dog.
Don’t worry if your ankles are nowhere near the floor,
Push into the base of the hands and ease one foot at a time towards the floor.
It feels amazing on your back and helps the strengthening process as well.
Assisted forward fold
Use a strap around your feet holding the strap with both hands, lift up and out of the lower back, edging your chin towards your shins, taking care not to round your back. Now, if your back is giving you jip there’s a really good chance your hamstrings are tight, so you may not get very far forward at all – that’s absolutely OK, have a bend in your knees (no one is watching) it’s better to focus on breathing and relaxing and lifting up and out of your seat, than forcing yourself too far forward.
Wide leg child’s pose
With a bolster is even better. This is a one-way ticket to my happy place when I’m struggling with back pain. Straddle the bolster send your knees wide and relax your body forwards tilting your head to one side. pure bliss for achy and tight lower backs
Twists, laying down
While you’re led flat on the floor send your right knee up and over to your left side, gently encouraging it to the floor. That may be more than enough for you, if not look out over to the right.
Standing forward bend
Make sure you have a really big bend in your knees as you fold your body over and gently straighten the knees after you have taken a few slow gentle breaths. The more bent your knees are the nicer this will feel on your back.
Please keep in mind that I am not a healthcare professional, it’s important you seek medical advice from your physician before undertaking any type of physical activity while you are in pain, to ensure it’s correct for your body.