Yoga for a Healthy Spine: Strengthening and Preventing Back Pain
“If you would seek health, first look to the spine” – Socrates
The health of the spine is quite literally the backbone of yoga asana, when considering the roots of physical yoga practices sustaining and supporting the the longevity of the physical body is the fundamental aim of Asana. In the modern sphere of yoga, this elemental focus has become diluted where yoga asana practices have become more of a fitness regime that can often cause more harm than healing.
With over 80% of people experiencing some form of back pain in their lifetime; 25% of whom suffering from chronic back pain establishing an informed and personalized practice that prioritizes the health of the spine should become the priority for anyone walking the path of holistic wellness.
Through our YTTs we are passionate about helping our students to establish a sustainable lifelong practice, this begins with understanding the spine. In this article, we give a glimpse into the wisdom we share through our YTTs outlining an understanding of spine health from a philosophical and anatomical approach and providing our top tips and practices for spine health.
Yoga & the Spine
To understand the importance of the spine in yoga we need look no further than the Yoga Sutras of Patajali. The Yoga Sutras are the central thread of yoga philosophy upon which we can explore an embodied approach to yoga. Remarkably, given its modern focus, traditional yoga placed very little focus on physical yoga practices. The aim of physical postures detailed in these texts was to support a steady and upright spinal position to facilitate deeper meditation.
Sthira Sukham Asanam
Steady Easeful Posture
Yoga Sutras: A means to liberation. Dennis Hill – Sutra 2.46
- Sthira – Steady, Stable, Strong
- Sukham – Easeful, Gentle, Flexible
- Asanam – Posture, Space, Being
The spine is our central support structure, it requires both stability and flexibility to maintain general well-being. Whether we’re active or not often many of us engage within the primary movements of the spine in very routine or uninformed ways, this often results in stiffness, misalignment, diminished range of motion, and even pain. The primary focus of this article is to provide you with an understanding of the makeup of the spine, and its function and to provide you with simple movements that can be incorporated into your daily routines to support your spine health.
Anatomy of the Spine
Our central spinal column is made up of 33 vertebrae which can be divided into 5 main areas of the spine – Cervical, Thoracic, Lumbar, Sacral, and Coxycs. The vertebrae are individual bones connected by tendons and intervertebral disks which allow for functional movement.
There are 3 main natural curves to the spine – the primary terrestrial curve, the secondary cervical lordotic curve, and the third lumbar curve. These curves develop as we grow and find more functional movement in our bodies.
- The Primary Curve is formed in the womb it makes up the thoracic part of our spine, this is the least moveable part of our spine as it is the basis of support and structure housing the ribcage protecting the lungs and heart.
- The Secondary Curve makes up the cervical spine this is the most moveable part of the spine, it develops around 3 months or when babies begin to lift their heads. The Cervical spine supports the range of motion in the head and moves the neck.
- The Tertiary Curve is the lower part of the spine, the lumbar curve. This curve developed as we began to walk on two legs and without tails, its function is to support our lower center of gravity.
It is important to note that these 3 curves are the spine are a natural and necessary aspect of our being and as such cueing notes such as a flat back or straight spine are somewhat outdated in yoga asana we can look to elongate, lengthen or extend the spine to allow space but the focus should never be to flatten as this goes against our anatomical makeup and can result in more injury.
Furthermore, each of the curves of our spine usually requires different attention, for instance, the thoracic spine is our least moveable aspect so it requires more opening movements while the lumbar is incredibly moveable and often requires more strengthening and lengthening movements.
Yoga to support back health
“It is very important that the spine is exercised. Otherwise, it will become rigid and useless. If you do not exercise it, your ability to experience life decreases dramatically.”
– Sad Guru
When we begin to think about the movement of the spine we can categorize 5 main directions of movement for the spine – Flexion, Extension, Lateral Flexion, Rotation, and Axial Extention. Often in our everyday lives, we utilize only one or two of these directions and often not to their full range, a yoga practice can help you to explore each of these directions within the spine to support daily back mobility, strength, and function.
- Axial Extention – the upright extension of the spine
- Flexion – forward folds
- Extension – back bend
- Lateral = side stretches
- Rotation – twists
It is important to note that these 3 curves are the spine are a natural and necessary aspect of our being and as such cueing notes such as a flat back or straight spine are somewhat outdated in yoga asana we can look to elongate, lengthen or extend the spine to allow space but the focus should never be to flatten as this goes against our anatomical makeup and can result in more injury.
Furthermore, each of the curves of our spine usually requires different attention, for instance, the thoracic spine is our least moveable aspect so it requires more opening movements while the lumbar is incredibly moveable and often requires more strengthening and lengthening movements.
Understanding the movements of the spine
Axial Extension
Before considering any movement of the spine we want to think about its lengthening, the length of the spine and the strength of its supporting muscles are the precursors for any further movement. Just from the day-to-day impact of being our spine experiences compression so prioritising lengthening movements is key to spine longevity and health.
We find the axial extension in postures where the spine is upright and elongated, think of seated meditation positions, tadasana (mountain pose), and even savasana – although the spine is not upright it is extended from the hips. One useful practice is to fit in a comfortable seated position where the spine can be lengthened and focus your awareness on the breath traveling up and down the length of the spine.
Flexion – Forward Folds
Many of us spend a significant amount of our time in spinal flexion, thinking of the position of the shoulders and neck when we are sitting at a desk or on a computer screen when we watch TV or drive cars. The forward position of the neck, slouching of the shoulders, or rounding of the upper back are all positions where our spine is held in flexion. This flexion isn’t necessarily a bad thing but it needs to be balanced with the other movements in the body. Often the lower spine and lumbar can benefit from flexion to create space and alleviate back pain.
Extension – Backbend
Generally speaking, most people would benefit from exploring some expanding stretches, especially into the upper thoracic spine. This often alleviates shoulder and upper back pain. When performed correctly spinal extentions should strengthen and lengthen the muscles supporting the lower back while directing an expansion into the upper back. As the lower back is already the most moveable a back bend should be felt in the upper part of the spine and supported by the muscles at the lower spine.
Lateral – Side Bends
Lateral movement of the spine explores creating space on both sides of the torso, often when we think of supporting the spine or back we think only of the back body. It is important to also consider the sides and the side waist. Lateral movements create an extension and flexion on either side of the body and are important for creating space for the breathing muscles.
Axial Rotation – Twists
Twisting movements can help to bring space into the thoracic spine, it is important when thinking of a twist as beginning from the core and spiraling upward. The lower spine should remain steady with an engagement of the low-core muscles. Twists help to lubricate the spine and draw energy upwards.
From understanding the spine you can create your own sustainable practice for back pain.
In a modern context, where many of us live in a disembodied state yoga asana provides us with the thread to come back to our bodies and a sustainable yoga practice is one that readies and supports the body for all other aspects of life. This doesn’t always need to be an intensive 90-minute practice, it can also look like a 15-minute gentle rejuvenation between daily activities.
To give you a head start to establishing a practice to support your own spine we have detailed some simple stretch sequences that can be incorporated into your daily routines. If you’re interested in deepening your knowledge about the healing and support for back pain that can be guided through yoga we explore this and many other topics in our 200hr Yoga Teacher Trainings.
Building your own practice and sustaining a happy spine – our guide to some mini-movement sequences that can become your go-to for spinal health.
Mini seated spinal warm-up sequence
This simple sequence explores the 5 movements of the spine and is a great way to warm into the body to prepare to sit in meditation or to break up stagnation when seated for long periods at a desk.
You can also mix up the seating position by practicing this mini sequence kneeling, or bound angle position.
Sukhasana
Seat with spinal breath awareness
Establish an extension of the spine, and settle into an awareness of the breath traveling along the length of the spine. Inhaling breath to the base of the spine and allow the breath to fill to the top of the head. Exhale from the crown of the head to the base of the spine.
Sukhasana wave
Seated wave
Bring the hands to the knees roll the chest forwards as you inhale, and round the back as you exhale. Feel the articulation of each vertebrae as the breath.
Parsva Sukhasana
Seated side stretch
Begin by reaching the arms up and overhead, bring the right hand down to the earth as you stretch the right up and over the body. Feel the extension along the side waist as the ribcage as well as the softening through the opposite side. Gaze could follow fingertips to invite a rotation into the cervical spine. Note – it’s all about symmetry – repeat on both sides of the body!
Parivrtta Sukhasana
Seated Twist
Bring the left hand to the left knee as the right hand sweeps behind you, keeping it close to the body as a support allowing your gaze to follow past your shoulder. Allow there to be lift along the spine in the first instance and then find a rotation in the upper spine while maintaining a heaviness in the lower body. Note – keep that symmetry – repeat on both sides of the body!
Paschima Sukhasana
Seated Forward Fold
Allow the palms of the hands to come to the earth in front of the body, and walk to fingertips forward as you allow the spine to roll forward in flexion. Let the head and neck become heavy as the tailbone remains grounded towards the earth.
Parsva Sukhasana
Seated Spine Extension
Bring the hands behind the body with some space between the hands and the body, lean into the hands as you guide the check forwards, and gaze might lift to the sky. To deepen into your expression explore lifting the hips as the hands support the weight of the body.
Tight shoulder rejuvenation
Bharmanasana – Table Top
Come into a tabletop position where the hands align underneath the shoulders and the knees underneath the hips. Notice a gentle engagement of the low core muscles as you think about elongating the crown of the head forwards.
Bitilasana Marjaryasana – Cat-Cow
Inhale as you draw the chest through the hand, allowing the tailbone to lift, the low back arch as the belly melts towards the earth and the collarbones and head lift. On your exhale begin to round from the tailbone drawing the belly button in and up as you round the spine and allow the chin to come to the chest. Roll through a few cycles of this with your breath paying attention to the movement of the spine originating at the base of the spine and travelling to the crown of the head.
Urdhva Mukha Pasasana – Thread The Needle
Bring the left hand into the center line of your mat, reach the right arm up to the sky, and sweep the right arm to thread under the left. Allow the shoulder and the ear to come to the earth as you keep the hips pinning back, and breathe into the rotation in your upper spine and chest. Note – Remember that symmetry? Keep it here!
Ardho Mukha Svanasana – Downward Facing Dog
From a tabletop position tuck the toes under as you lift your hips to the sky, ground palms of the hands, and heels towards the earth. Focus on sending your hips up and back, and bend the knees as much as you need to to find that elongation of your spine.
Salamba Bhujangasana – Sphinx
Slide onto the belly coming to the rest on the forearms, and think of stacking the elbows underneath the shoulders. Draw the chest forward as if you’re trying to slide along the earth and let the gaze settle in front of you.
Salamba Bhujangasana – Sphinx with Front Line Stretch
Stay on the forearms bringing the left arm into the centre line of the body, and bend the right knee while reaching the right hand back and taking hold of the right foot. Focus both shoulders forward as you press the foot into the hand. Stay for a few breaths before releasing and you guessed it – repeat on the left side using your right forearm as a support.
Anahatasana – Puppy Pose
From a kneeling position walk the arms out in front of you so they’re towards the front corner of the mat. Gently lower your chest towards the floor, the forehead or the chin might meet the earth. Think of peeling the tailbone up to the sky creating an elongation and extension of the spine as you soften the shoulder down the back.
Balasana – Child’s pose
Remain in a kneeling position, letting the belly melt onto the thighs and reaching the arms towards the front of the mat. Invite breath along the length of your spine breathing into a gentle flexing of the spine.
Low back therapy
Baddhakonasana – bound angle pose
Bring the soles of your feet together allowing the knees to rest out to the sides (use a block to support your knees if needed), take hold of your feet or ankles, and explore rolling along the length of the spine through flexion and extension or find stillness in a fold exploring the full flexion of the spine and creating space along the vertebrae.
Janu Sirsasana – extended head to knee pose
Keep the right heel in towards the groin and extend the left leg long, keep the toes flexed towards the sky. Mindfully explore a lateral stretch through your right side by walking the left hand along the left leg and reaching the right arm up and overhead. Breathe into the intercostils shortening the left side of the body while extending the right. A gentle cervical rotation can be found here by turning the gaze up to the sky. Repeat (as always on the other side!)
Marichyasana C – Seated Twist
Keep the left leg extended while stepping the sole of the right foot on the outside of the left. Raise both hands overhead and twist towards the right. The left elbow can come to the outside of the right knee and the right hand behind the body like a second spine. Travel your gaze over your shoulder as you find rotation through the thoracic spine. Be mindful to keep both hips pointing forward. This can be repeated on the opposite side.
Paschimottanasana – Intense west stretch/forward fold
Extend both legs long keeping the feet flexed and the toes reaching up towards the sky, establish length along the spine as you lift the belly out of the hips. Extend the upper body over the lower reaching the hands towards the shins or feet. Remain in this space for a few breaths thinking of creating length along the lower back.
Purvottanasana – Intense east stretch/ inclined plane
Bring the hands to plant behind the body with fingertips facing towards the glutes if wrist and shoulder mobility allows. Keep the legs extended as you ground your weight into the hands lifting the hips. Think of one straight long line of energy from the crown of the head to the feet. Option to send your gaze down along the body or let the head draw back flexing the cervical spine.
✳️ Dandasana – Staff pose
Sit with the legs extended feet engaged and the hands on either side of the hips. Imagine being lifted from the crown of the head as your sit bones are cemented into the earth. Tune into the spinal wave breathing from root to crown.
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