I started experiencing lower back pain a few years back; getting out of bed was a real struggle, couldn’t lift heavy things, couldn’t sleep comfortably, and couldn’t exercise. Generally, the quality of my life was decreasing.
Read on to find how, and why, if you are suffering from the same, you can use a yoga wheel to find relief, and possibly recover as I did as well as a yoga wheel we recommend.
What is Lower Back Pain?
Your lower back, also called the lumbar region, starts below your ribcage down to the upper part of your buttocks.
Lower back pain, therefore, is a painful condition that affects the lower portion of your spine.
Symptoms of Pain in the Lower Back
This condition’s main symptom is a pain in your lower back. This pain manifests as a sharp or dull painful sensation that makes it hard for you to perform typically.
Depending on your condition, this pain can occur in the back, spreading to the buttocks and legs. The pain may be accompanied by stinging, tingling, and numbing sensations in the affected areas.
You may feel the pain when you sit for prolonged periods, when you wake up, and when you indulge in tedious activities.
The Different Types of Lower Back Pain
The condition is classified into these three types:
Non-specific Low Back Pain
It is the most common condition that affects the most significant majority of people. It is called non-specific because there isn’t a specific or underlying cause of the pain.
It ranges from mild to severe, and in some cases, goes away on its own.
Sciatica
With sciatica, the pain can be felt along a nerve that comes out of the spine. This condition can be harrowing, and usually is the one that spreads to the buttocks, hips, and legs.
It happens when the nerve is pressed or irritated.
Cauda Equina Syndrome
Though rare, this condition has severe complications. It occurs when nerves located at the bottom of the spinal cord are irritated or pressed.
It calls for urgent and serious medical attention. It can be very painful and can affect other parts of the body like bowel, saddle area, and urinary system and can even cause general leg weakness.
What Causes Lower Back Pain?
Pain in your lower back can be caused by many things that involve lifting and pulling and outcomes of underlying health problems.
It can also be caused by habits, like prolonged periods of inactivity, especially on uncomfortable surfaces.
The National Institute of Neurological Disorders and Stroke (NINDS) regards low back pain as the most common disability among Americans, often forcing them to miss work for days, and even affects children.
These are situations and conditions that may lead to pain in the lower back area.
Injuries and strains
Strains and traumatic injuries come about after sudden motions of the body, or poor body mechanics when lifting or pulling objects.
Congenital disorders. These include skeletal irregularities and malformations. These are abnormal curvatures and incomplete spine developments that can directly lead to severe low back pain, abnormal sensations, and sometimes paralysis.
The skeletal irregularities include scoliosis, lordosis, and kyphosis, among others.
Some workout exercises, like strength training and squats, also cause low back pain, especially when repeatedly done the wrong way.
Herniated disks or bone spurs cause pain in the lower back as certain forms of injury to the discs in your back can quickly put pressure on the sciatic nerve that connects the spine to the legs.
Some things or activities may be causing pain in your lower back without you even noticing. Carrying a bag is often an ignored culprit.
How heavy it is, and how you carry it has a lot of effect on your lumbar region. It is because it is your lower back that supports your upper body.
Underlying Health Problems
Pain in the lower back is also associated with chronic diseases like Fibromyalgia, Spondylitis, kidney problems, cancers, and more.
Other conditions like spine infections, bone disorders, and arthritis are common culprits associated with lower back pain.
Pregnancy also causes low back pain because of the extra weight needing support from the spine.
Women, as well, also experience low back pain after giving birth as the muscles heal after contractions. Menstruation also causes some stiffness and pain in the lower back.
Sedentary Living
Low back pain is common with people who spend long periods sitting or lying down.
Spending prolonged periods sitting, whether at home, when traveling or at work puts pressure on the spine, weakens muscles in the back and reduces blood and oxygen flow to the muscle cells because most of this time is spent slouching which causes strain, and puts pressure on the spine and muscles surrounding it.
Lying down has the same effects, primarily on surfaces that don’t support the spine.
How You Can Prevent or Reduce Pain in the Lower Back
You can prevent low back pain by taking good care of your body, and this can be done through regular exercise, watching your weight, observing a nutritious diet, and avoiding strains and injuries.
For low back pain, the best thing you can find is to massage your back to offer some relief, and this is where a yoga wheel comes to help.
To help you make an informed decision on whether to try the wheel, I will thoroughly discuss what it is, how to use it, and where to get it.
What is a Yoga Wheel?
Yoga is done to enhance flexibility and tone the body. A yoga wheel is a cylindrical yoga and fitness accessory made of plastic or wood, with a diameter of about 12 inches and a width of 5 or 6 inches.
Its design makes it malleable, and perfect to perform back stretches on.
It is a piece of relatively new equipment and is designed to make more effective the stretching exercises involved in yoga.
It is perfect for deeply stretching the muscles in your lower back.
One thing to note, though, is that there is some experience required before using the wheel, and if you have none, you may need to use it under the guided supervision of an instructor.
How You Can Use a Yoga Wheel to Relieve Lower Back Pain
A good number of people who go to yoga classes are motivated by back pain. These classes have unique poses to alleviate back pain, and the introduction of this wheel is lauded by many.
There is a lot of caution when you attempt to use the wheel; you need to gather the right amount of strength and flexibility before you indulge. You can do this through other forms of yoga, either at home or with an instructor.
It is wise that you avoid any maneuvers that could lead to injury and more pain, and the wheel, if not correctly used, can cause serious back injuries.
The wheel can help you open up tight shoulders and stretch the front part of your body to release stress causing pain in the back. With it, you will stretch your abdomen, hip flexors, chest, shoulders, and your entire back. While doing this, your back is deeply massaged to relieve pressure from joints.
The wheel is very supportive; it offers your whole body support and stability to stay upright when performing stretches.
Are Yoga Wheels Effective?
There are several reasons you can get a yoga wheel to stretch with and relieve back pain.
Massage Therapy
It can massage the spine from deep within. When you perform yoga poses with the wheel, you exert pressure on it, and it, in turn, massages your vertebrae to relieve pain and pressure from joints.
This massage technique is therapeutic as visiting a professional in terms of the pressure applied, but with the added benefit of working out other parts of your body.
As you stretch, it is essential to adhere to basic breathing techniques that allow you to relax into the exercise.
Stretching Technique
Relieving back pain requires comprehensive stretching that, if done the wrong way, can aggravate existing pain and, or injury.
On the other hand, yoga poses deemed highly beneficial do need a lot of strength to maintain.
With the wheel, you can perform these advanced poses as it supports you to target muscles and joints in your lower back.
Realigning The Spine
One of the main reasons you experience back pain is straining, and injuries that put a lot of pressure on the spine. It can be from exercises and poor posture, and the result is often excruciating low back pain.
When you use a yoga wheel, many stretches you perform aim to realign your spine to relieve pain. The wheel provides the support and stability you need to realign your spine to its natural s-curve.
What Stretches Can You Perform With The Yoga Wheel?
The Child’s Pose
A wheel assisted child’s pose can be vital in reducing pain in the lower back. The pose stretches your chest and shoulders to release pressure from your lumbar region.
For this pose, rest your arms on the wheel and roll it forward as much as possible. Remember to exhale and inhale to relax into the pose.
Deep Backend
This pose is the most natural wheel assisted pose and has terrific low back pain relief benefits. You simply position the wheel at the center of your back, and lay over it, stretching your arms outwards while your head hangs back.
This pose helps align your spine, and also relieve pain and tightness in your lower back.
How to Buy a Yoga Wheel
As explained above, a yoga wheel can significantly aid in preventing and relieving low back pain.
When buying a wheel, however, it is vital to consider some factors. When it comes to your back, nothing is more important than comfort and support.
Since you will be using the wheel regularly, you need to get one comfortable in size, design, and exterior, as well as one that can easily support your weight without injuring your back.
In terms of size, yoga wheels range from small, medium, to large. This range translates to 6 inches, 10 inches, and 13 inches in diameter, respectively. They usually have a standard width of 5 to 6 inches.
With the right expertise, the wheel can be the most exceptional workout or yoga equipment you have. Now, if you are looking to purchase the wheel, where can you get it, and at how much?
Recommend Yoga Wheel – The Chirp Wheel
While there are many high quality yoga wheels out there, the one we recommend highly is the Chirp Wheel.
The Chirp Wheel is built to relieve tension along the spine and shoulder blades.
Rolling out your back using a yoga wheel allows you to stretch out your back in ways other stretching devices are unable to.
So what makes the Chirp Wheel so great?
It features a patented spinal canal not found on other wheels that gives you the deepest stretch lengthwise and width wise. In addition, it’s the only yoga wheel on the market that’s FDA-registered as a 510(k) medical device.
> > Read our full Chirp Wheel review < <
Closing Thoughts
There are numerous reasons you can experience pain in your lumbar region. It is imperative, therefore, that you find the best solution to alleviate the symptoms and pain.
Generally, back pain can be controlled by addressing its causes, and if the causes can be rectified through stretching your muscles, then yoga wheels are a great addition to your exercise equipment.
The wheels can be used in almost any stretch targeting the lower back. They target the pain in your back, but these wheels also improve your flexibility, stamina, and posture.
If you want to use these wheels for lower back pain, you want to be physically and mentally ready because you need a decent amount of strength, stamina, and experience to stretch on this wheel effectively.
One important thing to consider beforehand, however, is the cause of your back pain.
Knowing this will guide you in deciding whether to use a wheel and if you will, which exercises to perform.
As beneficial as they are, these wheels can cause more harm than good if not used properly.
The wheels are versatile as stretching equipment and can help you relieve low back pain as they helped me, but it is essential to consult your trainer or doctor if a severe injury or condition causes your back pain.
It is also good to remember that everyone is different, and what worked for me might not work for you.
I regularly use my wheel to exercise my back, and I now enjoy better sleep, rest, and carrying out my duties without strain. My life without lower back pain is more productive.
If you are looking to reduce back pain and improve your quality of life, I recommend you consult your physician or trainer who can advise you on the best course of action.
If you can use a wheel, I know it can quickly relieve pain and make your life much better.
