Yoga Poses For Back Pain
Due to a dent in physical activities in our society, back pain has become a household problem. Even at relatively young ages, there are complaints of back pain in people. When not taken care for a long time frame, this can lead to severe complexities that include constraints to our overall physical ability to do work. The practice of yoga postures can help us in avoiding such scenarios as it enables adequate stretching of our body parts relaxing the back significantly. Yoga for back pain includes several poses that can go a long way in gifting us with a fit and pain-free life. Staying fitter can give us a boost in confidence in the several activities that we are involved in our day to day lives. Some of the yoga poses that may help us get relief from our back pain are as follows:
Cat / Cow Pose
Yoga for back pain might act as the perfect replacement for painkillers. Painkillers have numerous side-effects and may prove fatal for one’s health in the long term. One yoga pose that may prove to be an effective neutralizer for back pain is the cat/cow pose. Yoga for back pain is a sure steady solution that may ensure complete relief from the problem. In order to attain the cat/cow pose, we have to start in tabletop position alternating between arching your back and rounding it as you push down on the floor with your hands and tops of your feet. Attainment of this posture can help in massaging the spine. The back can remain limber with the help of this posture.
Yoga for back pain includes spinal twists. The simplest way to perform a spinal twist is to twist the spine keeping the left leg straight and bending the right leg in order to ensure the left leg remains straight. The right hand must be placed on the floor as support just like a tripod before twisting in order to provide the required support required. We can further hook our left elbow over the right thigh in order to attain the spinal twist in a perfect manner.
Downward Dog Pose
The downward dog pose can be considered amongst the iconic postures of yoga for back pain. It can play an effective role in the rejuvenation of the body. We must raise our hips starting in a tabletop position in order to finally attain an upside-down V position. We need to draw our inner thighs toward the back of the room by relaxation of our head and neck in a proper manner. The upper back can be stretched even more by spreading our shoulder plates. Reaching the hip and back can significantly ease up our low back.
The plow pose is considered an effective pose in yoga for back pain. In order to attain the plow pose one has to first do a shoulder stand. On attainment of the shoulder stand, we need to bend our hips in order to bring the toes to the floor. We can clasp our hands together keeping our forearms on the floor. Staying in this pose can ensure a good stretch of our shoulder and spine. We must stay in this pose until the time we feel comfortable. It is considered as an effective pose in yoga for back pain owing to its ability to relax the back significantly.
Seated Forward Pose
Seated forward pose is also an effective pose in yoga for back pain when done in a proper manner. Doing it properly can help the lower back and offer relief from stiffness and pain. The correct way to attain the pose would be to extend our legs from a seated position in an attempt to reach our shins, ankles or feet bending at the hips. The seated forward pose might prove more beneficial by trying to reach our sternum forward rather than rounding of the back.
Child’s pose is an amazing pose in yoga for back pain. The pose involves stretching of our entire back and hips that can help us relax in an astounding fashion. In order to attain this pose, we have to sit back on our butt making sure of its placement right above our heels. We must breathe deeply and hold it feeling it reach the hips. The extension in either direction can help ensure providing relief. Amongst the yoga for back pain child’s pose is certainly an effective way to get rid of your back pain naturally.
Another effective pose in yoga for back pain is the eagle pose. The eagle pose is considered quite an advanced pose in yoga postures and requires significant balance and strength. This pose enables stretching of the body opening up the back completely. In order to attain this pose, we need to first start in mountain pose which requires standing straight on the ground. We must bend our knees slightly and lift our right leg over our left thigh trying to reach our right thigh. For balance we must hook our right foot behind our left calf. This posture also requires bringing of our palms together by bringing the right arm under the left with the elbows in a bent condition. A powerful stretch can be attained by drawing our hands and elbows away from our face. Though considered a difficult pose in yoga for back pain, it can help us relief from pain in an effective manner.
Amongst the several poses in yoga for back pain, locust pose can go a long way in strengthening our back and buttocks. This pose requires lying on the stomach with our arms beside us, the palms turned upwards and forehead flat on the floor. Once ready in this posture we must slowly lift our head, torso, arms, and legs away from the floor. In order to elongate the body from head to toe, the thighs must be rotated slightly. Staying on this pose for thirty seconds to one minute can help us relax our back in an efficient way. Yoga for back pain can help us relief our back in the most simple and easy manner but the postures must be attained following the proper steps as otherwise there may be repercussions in the form of other kinds of pains.
Bow pose is another effective pose in yoga for back pain. In order to attain the bow pose, we have lie flat on the ground with our face turned downwards. Starting in this position we have to try reaching our hands towards our ankle grabbing hold of one at a time. We need to slowly lift our chest and thighs away from the floor drawing the chest forward and lifting the back of our thighs towards the sky. Back muscles can be significantly strengthened by the use of this pose but we must go easy with the pose if there is an underlying back injury. Yoga for back pain might prove to be a natural replacement for people wanting to avoid surgeries.
Amongst the poses in yoga for back pain, the triangle pose can perform the dual role of back pain prevention and stretch. The triangle pose is quite easy to master and can be practiced quite easily. In order to attain the pose, we need to start by standing on our feet placed three feet away parallel to each other. The right foot must be rotated in such a manner such that the right heel is in line with the arch of the left foot. The arms must be extended to the side and the hip must be tilted to reach our right hand toward the ground on either side of our foot. Now we must ensure rotating our body to the side to enable the fingers of our left-hand point toward the sky. In order to reap proper benefits from the pose, we must gaze at our left hand for five to seven minutes before switching sides. The practice of this pose regularly can ensure a long and pain-free life.