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There are many reasons you may be experiencing back pain. Whether it is caused by an injury, a herniated disc, or any other condition, a yoga workout can provide relief for even the most uncomfortable and stubborn pain. Back pain affects 70–90%  of Americans at some point in their lives, and for some, the pain is chronic. Many people do not seek treatment for their back pain, often because they think it will go away with time or because they want to avoid seeing a doctor. If you are looking for a natural pain remedy for the discomfort in your back that doesn’t involve seeing a medical professional, yoga may be the perfect exercise for you. NJ Spine & Ortho is here to help you learn more about the different ways that yoga can reduce persistent back pain. Yoga Helps with Posture and Upper-Body Strength One of the core aspects of yoga is stretching, with many poses that are meant to increase movement, improve flexibility, and reduce discomfort. One of the ways it achieves those goals is through the strengthening of the upper body. Although yoga is considered a low-intensity exercise, continued practice can train muscles in the back and core to be stronger over time. This is beneficial for those who suffer from chronic back pain. When the muscles in your back are weak, they cannot maintain a set position for long without becoming overexerted and returning to a pose that feels more comfortable, such as a hunched or leaned-over position. Continued yoga practice can improve your posture, build upper body strength and reduce back pain by meticulously strengthening and lengthening muscles throughout the body. When your posture is straight, it puts less strain on the rest of your spine, neck, and back, making yoga a valuable tool for anyone living with chronic discomfort. Improved Spinal Mobility from Yoga Yoga can help support the spine and improve its alignment while also promoting flexibility. One of the most helpful styles of yoga for persistent back pain is Kundalini yoga, which focuses primarily on the spine and back. More advanced yoga poses may not be in your repertoire as a beginner, but you can still find relief through some of the most basic poses and stretches. Daily yoga stretching in the morning can help the spine by relieving tension that gathered while sleeping as some people can toss and turn at night and wake up with pain in their back the next day. By incorporating frequent yoga poses into your daily routine, you can give your body better mobility and improve your spinal discomfort. Trying Yoga to Help Lower Back Pain Yoga can be especially effective at alleviating lower back pain. By holding various poses, specific muscle groups throughout the back become stronger. Many yoga poses offer a gentle approach to strengthening both the back and abdominal muscles—both of which are essential to a healthy spine. When your back and abdominal muscles are strong, it helps you maintain proper posture and

Chilly weather can be delightful, especially when you’re spending time bundled up outdoors with friends and loved ones. Whether you’re building snowmen or simply enjoying the crisp air on a walk, there’s something to love about the winter for just about everyone. If you experience chronic back pain, however, lower temperatures can come with a cost. Cold weather can have a negative impact on consistent back pain in many ways. Fortunately, there are a few methods that can alleviate discomfort at home. Avoid Strenuous Winter Activities Decorating is a big part of winter around the holidays. Ornate outdoor lights and yards of colorful tinsel are staples of the season. Hanging decorations might not be the best holiday activity for those who suffer from back pain, however. Certain activities that require stretching or reaching might result in a flare-up or muscle tension. Seasonal chores such as shoveling snow or scraping ice are also known to create problems for anyone who has consistent back pain. Putting too much force into an activity like cleaning a walkway can make existing back issues much worse. Winter activities like ice skating, skiing, and snowboarding can also result in discomfort because they put undue strain and tension along the neck and spine. For individuals who suffer from recurring back problems, it’s best to avoid strenuous activities altogether, but this is especially important in the winter. Staying Warm Can Reduce Back Pain If you have ever used a heating pad or an electric blanket to soothe aching muscles, you have already experienced the benefits of using warmth as a therapeutic tool. In the winter, muscles can contract to preserve heat. This is your body’s way of protecting you against the cold, but it can also cause deep muscle tension and discomfort. Using blankets and sweaters to protect yourself against chilly weather is a great idea. Many people who suffer from chronic pain utilize hot showers and warm baths to soothe tender areas like their neck, shoulders, and lower back. Also, microwavable heating packs can easily be made at home, which can provide a burst of temporary relief against muscle pain brought on by cold weather. Manage Back Pain with Exercise in the Winter Even though it is recommended that individuals with frequent back pain avoid high-impact activities, especially during the winter months, finding a safe exercise regimen that works best for you is necessary to manage muscular discomfort. Experts have noted that some indoor activities and exercises have a positive effect on chronic back pain, including: Yoga Stretching Using a stationary bike Swimming Walking on a treadmill Pilates Resistance training Although there are many well-known benefits to including regular exercise in your routine—especially in the winter when it feels great to break a sweat—it can also be beneficial for mitigating existing back pain and strengthening your muscles. Take Control of Your Health with NJ Spine & Orthopedic If home remedies are not enough to alleviate your discomfort, it might be time to talk with an experienced spine