Yoga may be thought of as a way to reduce stress, but it can also be a great way to ease muscle pain. Certain yoga poses can help stretch and strengthen the muscles in your core and back, too. That can ease pain and prevent future back problems.
Practice these yoga poses for a few minutes every day. They’re great for beginners. You can add new ones for more strenuous stretching later.
Lower to the floor and get on your hands and knees.
Align your body so your hands are directly below your shoulders and your knees are under your hips. Evenly balance your weight on all fours.
Slowly inhale air and look up to the wall in front of you. Let your stomach drop toward the mat.
Slowly exhale the air, tuck your chin to your chest, draw your navel toward the back of your spine, and arch your back.
Turn steps 3 and 4 into a continuous movement and repeat for at least 1 minute.
Lie on your stomach. Stretch your legs straight behind you. Rest your hands, palms down, beside your shoulders.
Engage your core, lower back, and buttocks muscles to slowly lift your upper torso and head away from the ground. Use your arms for support only.
Draw on your lower back and push your belly button into the ground to maintain the stretch.
Remain in this stretch for 2-3 minutes.
Relax and return to the ground.
As your muscles grow stronger, you can hold this pose longer. Work toward 5 minutes.
If you’re considering yoga to relieve back pain, watch videos of these two yoga poses plus eight more that may be beneficial to get started.
Back pain from UTI
A urinary tract infection (UTI) is an infection in the parts of your body that are responsible for carrying urine. This could be the kidneys, ureters, urethra, or bladder.
A UTI is most often caused by microbes or bacteria that enter the urinary tract and multiply.
If you have a UTI, you may experience some level of back pain or lower back discomfort. In addition, you may experience:
burning during urination
urine with a strong odor
feeling an urgent need to urinate
producing little urine despite feeling intense pressure
UTIs can be treated with antibiotics. Once treatment begins, symptoms including back pain should resolve quickly.
Frequent urination and back pain can be caused by other conditions. Read more about each of them and how they can be diagnosed.
Outlook for back pain
Back pain is a common ailment, and the older you get, the more likely you are to experience it. In fact, the majority of Americans will cope with back pain at some point in their lives. For a small percentage, back pain may become chronic.
With treatment, most episodes of back pain will resolve on their own. Occasionally, you will need help from your doctor in the form of prescription medication or injections. Surgery may be an option in very rare cases.
The good news for people who’ve experienced back pain and want to avoid another bout with it is that you can take steps to prevent back pain. Daily stretches, yoga, and strength training can help make your back and core muscles stronger and more resilient.