Do you often feel backaches after work? Is working out or doing everyday tasks a struggle because of tight back muscles? Back pain can be debilitating, but you can also roll it away with a yoga wheel.

A yoga wheel can help relieve back pain by stretching and massaging the knots that build up throughout a long day.

The best part is yoga wheels are not only for yogis. Everyone can use this popular yoga accessory at any time.

Here’s how a yoga wheel stretch can benefit your back and what poses you can do to ease those pesky pains.

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How Can Yoga Wheels Relieve Back Pains?

There are no studies or academic research yet that focus on the ability of yoga wheels to ease back aches. However, generally, yoga is effective for back pain relief.

In a 2011 randomised trial, for example, researchers concluded that a 12-week yoga program improved the back function of the participants with chronic or recurrent low back pain.

Several studies also confirmed the effectiveness of yoga in reducing chronic back pain severity (Chang et al. 2016; Zhang et al. 2023). They also recognise yoga as a safe, non-pharmacological solution patients can do at home.

A yoga wheel is a prop you can use to get these benefits. With its perfect width and circular shape, you can:

  • safely self-massage your spine, chest, shoulders, and other hard-to-reach areas that make your back ache
  • introduce regular gentle stretches to your back to counter muscle stiffness and posture imbalances
  • release knots and toxins that build up throughout your day
  • stretch and strengthen your core muscles, which are also part of your lower back

What Yoga Wheel Poses Can I Do to Ease Back Pain?

The key to relieving back pain with a yoga wheel is to perform the appropriate poses or exercises. Here are some examples you can perform. Be sure to have ample floor space and a mat before starting.

Reclined Butterfly Pose

This yoga wheel pose targets your upper back and inner thighs. It also lets you open and stretch your chest. Here are the steps:

  1. Sit on the mat, bringing the soles of your feet together and bending your knees toward the floor.
  2. Position the yoga wheel behind your lower back, using your thumbs to keep it steady.
  3. Let go of your hands as you slowly lean back, allowing the yoga wheel to support your neck.
  4. Breathe, then position your arms behind you, placing your hands on the floor or behind your head.
  5. Hold this pose for a few seconds.

Fish Pose

The yoga wheel fish pose stretches your chest and shoulders to ease upper back tension. To start:

  1. Sit on the mat and extend your legs in front.
  2. Position the yoga wheel parallel to your spine, using your thumbs to keep it steady.
  3. Let go of your hands and place them on the floor. Then, slowly lean behind to stretch your back.
  4. Raise your hips to deepen the stretch and massage the area between your shoulder blades.
  5. Slowly lean your neck and head. Relax and hold for a few seconds.

Full Pigeon Pose

Doing the pigeon pose with a yoga wheel is excellent if you want a full-body stretch. It mainly targets your upper and lower back muscles. Try it with these steps:

  1. Kneel on the mat. Keep your knees apart enough to place the yoga wheel between your feet.
  2. Lift your butt off the floor, allowing the wheel to roll towards it. Use your thumb to hook the wheel and keep it steady.
  3. Once your butt and back are against the wheel, you can lean back, placing your arms to the sides. Your head may slightly touch the floor.
  4. Gently raise your arms over your head to grab the back of the yoga wheel.
  5. Hold this position for a few seconds to release tension. To get up, slowly shift your weight forward, bring your hands to the floor, and do the child’s pose to relax.

Backbend Pose

The backbend is slightly similar to the pigeon pose, except you stretch your legs out this time. Here’s how to do it:

  1. Sit with your feet on the mat and knees bent.
  2. Position the yoga wheel parallel to your spine, using your thumbs to keep it steady.
  3. Rest your back over the wheel. Then, you slowly lean back and place your arms to the sides.
  4. Gently raise your arms over your head to grab the back of the yoga wheel. Stretch your legs, but keep your feet on the mat.
  5. Hold this pose for a few seconds.

Relieve Back Pain with a Yoga Wheel

A yoga wheel is not only a prop to help you master different poses. It’s also a helpful tool to stretch your back and reduce pain or tightness.

If you’re looking for a safe, natural solution for your back aches, consider starting a yoga wheel routine. Consult your doctor first, especially if you have existing health conditions.

Not sure if you should get a foam roller, massage gun, or yoga wheel for your back pain? Our Lotus Wheel Review has more details.

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