Imagine waking up one morning and not having any pain in your back! What an exhilarating dream! Back pain has become a plague that affects everyone, regardless of age or gender. A simple tip for back pain relief is supine yoga. Believe it or not, there are so many yoga poses that are perfect for back pain. Yoga asanas for back pain release tense muscles in your back, relieve pain, and keep you healthy and happy forever. Let’s find out some facts related to back problems and yoga.
Facts to know about back pain
One of the most common reasons for seeing a doctor or missing work is back problems. Back pain can range from a dull muscle ache to a stabbing, burning, or stabbing pain. In addition, discomfort can be transferred to the leg or worsened by bending, twisting, lifting, standing, or walking. Back pain is usually associated with the following conditions & here you can also find back pain relief treatment options.
- Muscle and ligament strain – The muscles and ligaments in your back can become strained from the repeated lifting of heavy objects or sudden, uncomfortable movements. If you’re out of shape, constant tension on your back can cause severe muscle spasms.
- Bulging or Ruptured Discs – Discs act as cushions between the spine’s bones. The soft material in the intervertebral disc can swell or tear, compressing nerves. A herniated disc or disc herniation does not cause back problems. Disc disease is often discovered incidentally when she has an x-ray of her spine for another cause.
- Arthritis – Osteoarthritis can affect your lower back. Under certain circumstances, arthritis of the spine can cause spinal stenosis, narrowing the area around the spinal cord.
- Osteoporosis – fragile bones can lead to severe fractures of the spine’s vertebrae.
Yoga Poses To Eliminate Back Pain & Improve Your Strength
Downward Facing Dog (11 Minutes)
This pose targets the erector muscles in your lower back that support your spine and allows you to lift things. The starting position is on your hands and knees, hands slightly in front of your shoulders. Pushing back lifts your knees off the floor and your tailbone toward the ceiling.
Child’s Pose (7 Minutes)
This active stretch helps lengthen your back. The starting position should be on all fours, arms extended forward. Your glutes should be just above your heels. Hold for 5-10 breaths to help stretch your back.
Pigeon Pose (9 Minutes)
The starting position is downward facing dog; the left knee is pulled forward and turned to the left. Bring your left foot perpendicular to your right foot and place both feet on the floor. The right rear leg remains straight. Repeat this with the other leg. This pose stretches the flexors and hip rotators.
Triangle Pose (8 Minutes)
This pose strengthens your back and legs while stretching the muscles on the sides of your torso. Standing straight with your feet together, extend your left leg a few feet back and point it at a 45-degree angle. Turn your chest out to the side, extend your right arm toward the floor, and keep your left arm pointing toward the ceiling. Both legs should be kept straight. Hold the pose for 5-10 breaths and repeat on the other side.
Cat and Cow Pose (10 Minutes)
These stretches loosen the muscles in your back and can relieve back pain. The starting position is on all fours. To help you get into Cat Pose, gently push your spine up and create an arch in your back. Hold the pose for a few seconds, then contract your spine to move into the cow pose. In Cow Pose, your spine curves inward, your shoulder blades drop back, and your head rises. Switching between cat and cow poses will return your spine to a neutral position and relax your muscles.
Benefits Of Yoga For Your Back Pain
Strengthen your back muscles for better posture: Correct posture is a great way to prevent back problems. It can be achieved through yoga poses for back pain, weight lifting, and other back-focused activities. Chiropractors recommend strengthening your back muscles.
Strong core muscles help prevent back pain. One of the most important aspects of back pain relief is proper posture. If you have trouble sitting up straight, chiropractors say you can add some exercises for back pain and yoga to your program to strengthen your core muscles.
Strengthening your back can help keep your spine stable. Studies show that strong back muscles help control the spinal joints from contracting. Chiropractors recognize that a stable spine is promoted when back muscles can provide support and relieve stress.
Yoga is a proven and safe way to relax your muscles and mind, but it may only work for some. If back pain persists or is severe, it is essential first to consult an orthopedic surgeon to determine the best action.