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Writer's pictureMonica Pineider

What Is The Best Yoga Wheel Pose For Back Pain?

Updated: May 23

Are you struggling with backaches and tight muscles? This article explores the magic of the yoga wheel and its benefits for back pain. We'll guide you through various yoga wheel poses, exercises you can incorporate into your routine, and tips to maximize their effectiveness.


Get ready to roll away tension, improve flexibility, and rediscover a pain-free back!


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What Is A Yoga Wheel?


It is a hollow, circular-shaped prop designed for aiding stretching, improving flexibility & releasing upper & lower back pain.


A yoga wheel is a great tool that can be used by absolutely everybody, from the yogi pros to the office workers, runners, bodybuilders, housewives.. you name it! 


Benefits Of A Yoga Wheel Prop


1. Yoga Wheel's Benefit No.1:

SELF MASSAGE HARD TO ACCESS PLACES


One of the best features of the yoga wheel is that it is only 5 inches wide. Therefore, you can go in those areas, such as between your shoulder blades and along your entire spine, massaging it and taking pressure off your disks.


The same movement would not be possible when rolling on a foam roller or exercise ball, as they’re too wide.



2. Yoga Wheel's Benefit No.2:

RELIEVE BACK PAIN NATURALLY


The rolling action softens the back muscles, ironing out muscle knots. It releases the tension accumulated during the day, especially if you spend your 9-5 sitting at a desk.


Aches and pains may also sign of toxins' accumulation. When we exercise the tissues release toxic materials and if these accumulate then we feel poorly.


The yoga wheel can give you a great back stretch; by doing so, it helps you release those toxins while also improving your range of motion.


For even more toxin-flushing, try dry body brushing, get a lymphatic drainage massage and drink plenty of water afterwards.


Be aware that depending on your skills and flexibility, this tool may feel uncomfortable until you adjust. If this is the case, you can try to use a small travel pillow to cushion it the first few times. As your back releases with time, it will no longer hurt to lay on!



3. Yoga Wheel's Benefit No.3:

INCREASE FLEXIBILITY AND STRENGTHEN YOUR CORE


One of the key benefits of using a yoga wheel for exercise is its impact on core engagement.


Because the wheel creates a slightly unstable surface, your body constantly works to maintain proper alignment and stability throughout the pose. This core activation translates into better support for your lower back, reducing strain and promoting pain relief.



4. Yoga Wheel's Benefit No.4:

IMPROVE POSTURE AND MAY HELP YOU TO STOP HUNCHING


Bringing movement into the back area helps to counteract muscle stiffness, which often is the cause of serious postural imbalances and lower back pain.



5. Yoga Wheel's Benefit No.5:

DESTRESS AND RELAX!


No need to travel to a yoga studio, you can just enjoy it in the comfort of your own home.


Rolling on the wheel and massaging the spine is a great way to unwind after a long day at the office spent hunched over a computer and take those 10 minutes of daily “me time” so deserved!!


6. Yoga Wheel's Benefit No.6:

IT IS VERY EASY TO USE!

Continue reading to find out more :)


 

Is the yoga wheel safe? Well, it is generally really safe, but just remember that engaging in any exercise regimen always involves the risk of injury. If you experience any pain, dizziness, discomfort or difficulty with any of the exercises shown on this website please stop and consult your physician. 

 


How To Use A Yoga Wheel To Ease Upper & Lower Back Pain


This chest-opening backbend pose (picture below) is our favourite yoga wheel exercise to self-ease upper & lower back pain!!


Please follow the instructions below, or watch the video for more ideas and yoga poses to release tension from your upper & lower back with this great tool. 


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INSTRUCTIONS: 


  • Sit on the floor, your torso tall, your knees bent. Then, extend your legs in front of you. Point your toes and internally rotate your hips, squeezing your inner thighs together.


  • Walk your hands and use your thumbs to gently place the yoga wheel directly behind your back, aligned and parallel with your spine.


  • Inhale, and as you breathe out, bend your elbows and lean backwards, supporting the crown of your head between your hands. 


  • If comfortable, lift your hips to deepen the pose and roll back and forth. Allow the wheel to support and massage your spine between your shoulder blades.


  • Relax your head and neck. Lean them against the wheel and open your arms in a comfortable and stable position. This action opens the chest fully so you can enjoy a deep release.


  • Hold for at least three breaths before reversing the movement to come to a seated position on your mat.


  • If this is too challenging, you can modify the exercise by bending your knees and placing your feet flat on the floor, hip-distance apart.





Extra Tip:


Trying new poses can feel daunting, especially if you're new to yoga. Consider booking a private yoga session! A qualified instructor can guide you through the proper use of the yoga wheel, ensure you're performing poses safely and effectively, and answer any questions.


Whether you are a serious athlete or a fitness lover who wants to step up into a new challenge, make sure you read this article from Fitness Volt, which will explain to you the most common causes and the most effective prevention methods for lower back pain when following a strenuous exercise training regime. 


 

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend or sharing it on your favourite social media. Thank you!


We hope you now have a better idea of what a yoga wheel & its great benefits! And feel inspired to try these yoga wheel poses to release pain in your upper & lower back!

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