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Yoga for Back Pain
Those suffering from back pain want immediate and quick relief from pain. They would like the pain to go away. Regular exercise strengthens the muscles and keeps the body in good shape. Yoga is also very beneficial to relieve back pain. With the help of yogic postures one can get rid of the pain quickly.
How does yoga help reduce back pain? – Yoga for back pain
Yoga not only strengthens the muscles of the back but also lessens lower back pain. It also helps the body to maintain proper posture.
Stretching helps lower the tension in the muscles. Once these muscles are in good condition the back pain goes. The blood circulation improves and thus the injured tissues get healed.
It lowers the risk of disability caused due to back pain. Yoga actually increases our awareness of the body and makes it very supple as well as flexible.
Yoga poses for back pain – Yoga for back pain
Corpse – One must lie down flat on the floor in relaxed manner with the hands of the side, palms down and the legs in natural manner with the knees bent and flat on the floor. Breathe in as well as out for about few seconds and allowing the tension to flow through.
Cat Stretch – Start out with your knees and hands with your back flat. The hands must be directly under one’s shoulder with the finger spread. Knees must be directly under one’s hips. Head must be held loosely so that one is looking at the floor between one’s hands. Inhale as well as exhale and arch your back towards the ceiling. One must tuck one’s chin to the chest that one is actually looking at the navel. It is also good tuck the tail underneath. Hold it, then release to its original position.
Wind-releasing pose -Lie flat on your back in corpse pose. As one inhales, one must bend one’s knees, place the hands right below the knee and draw the leg towards the chest. The left leg must remain flat on the floor. Exhale as well as bring the forehead to touch one’s knee. Inhale and later on exhale and slowly return to the original position. Repeat the same with the other leg.
Palm tree – One must stand with one’s feet facing forward with one’s arms on the side and one’s weight distributed evenly on one’s both feet. Raise the arms over one’s head and then turn the head so that one looks slightly towards upward. Stretch the arms upwards and also come up on your toes simultaneously without experiencing any pain. Stretch your entire body upward and hold if one can do so. There is difficulty in balancing in such a pose so it may be easier to do the stretching part only.
Sage-twist – Warning for this pose- one has to twist one’s back. One must be careful not to twist too far or one might aggravate the existing back pain. It must be a gentle stretch. One must stretch as far as it is comfortable. Sit on the floor and stretch both the legs in front of oneself. Bend the right knee; lift the right leg over the left. And right foot on the floor next to the left knee. One must sit with one’s spine straight, place the left elbow on the side of your right knee. Then one must bend one’s left arm so that the left fingertips touch the right hip while at the same time twist to look over one’s right shoulder. One must avoid twisting too far. Hold the position for few second then release it to the original position.
Fish Pose – One must lie on one’s back with one’s knee bent and one’s arms on the side. Arch the back as comfortably as one can and raise it from the floor by pushing the floor with one’s elbows. Tilt the head backwards and rest ones’ crown of one’s head on the floor. Try breathing deeply with the diaphragm and hold the pose for about a minute if it is possible.
Bending Forward – Stand up very straight with one’s feet together and arms hanging loosely on the side. Take deep breath and also raise your arms above the head. Bend forward while breathing out and touch your toes with your hands. In case you are unable to touch your toe then hold your calves and ankles. To complete it touch the head with the knees.
Locust – One must lei down with arms on the side palms down and one’s elbows slightly bent with one’s fingers pointing towards one’s feet. Raise one’s legs and thighs as far as possible without causing any pain to the back. Hold it for about one second and then repeat the procedure twelve times. Since it is a vigorous exercise be careful not to strain the muscles.
Yoga is very beneficial for back pain. The postures not only strengthen the muscles, but also provide relief from back pain.
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