Yoga has been considered as a proven back pain reliever since ancient ages. In the recent decades yoga has gained immense popularity across the globe, and nearly everyone practice yoga regularly to get spiritualistic solace as well as better health. Generally a yoga class consists of physical exercises, meditation and breathing exercises. Many people who suffer from back problems believe yoga to be a magic reliever in reducing back pain and provide several benefits which include:
- Growing strength and flexibility
- Alleviating pain
- Providing relaxation and reposing
Nowadays, researchers are slowly discovering chapters on how yoga can treat chronic and serious diseases. Studies state that yoga can be a helpful part of treatment plan for many critical medical conditions like carpal tunnel syndrome, heart disease, asthma, addiction and many back as well as neck problems.
Can Yoga help in lessening back pain?
Although there is no universal thumb rule of treatment which works for everyone, many forms of yoga can immensely help to reduce back aches. Say for example, those who practice yoga twice a week, after 8 weeks they experience significant gains in flexibility, strength and fortitude, which is the fundamental goal of almost every rehabilitation curriculum for back aches.
In addition to physical aspect, our mental agonies often lead to stressful symptoms and diseases like strain in neck or back pain. Thus meditation and deep breathing induces a relaxation response which stabilizes mental misbalance which further leads to lessen back aches.
Can people who aren’t naturally flexible try yoga?
Well, actually it works wonder to them who aren’t inherently flexible. Moreover, all the yoga for back pain relief can be personalized and modified for beginners so that everybody can exercise a version of the poses and get the benefits. Different proficiencies are required for different yoga poses: some assist the practitioner grow strength, others bring poise, and rest train to develop concentration and attention.
Who shouldn’t practice yoga?
Yoga is safe for everyone, but based on your medical condition, few poses may call for modification and few should be avoided. These are some examples of patients who are advised to avoid or modify certain yoga poses:
- Extreme extension of spinal bones such as back bends in yoga should be avoided by patient diagnosed serious spinal stenosis.
- Long shoulder and head strands in yoga should be avoided by patients with cervical spine disease at advance stages.
What exercises to be done to lessen back pain?
If the origin of your back pain has come from prolonged sitting or standing, doing this simple yoga for back pain relief will help you to get rid of your back pain quickly.You can exercise this yoga pose anywhere. Be it in office on your chair in front of the work desk or in your home in front of your television on the yoga mat.
Sit comfortably in cross-legged pose also known as Sukhasana. Keep your shoulders relaxed and back straight. Besides, try to keep your feet parallel while standing and most importantly smile and be happy.
§ Broadening the spine
1. Take slow deep breath; raise your arms up slowly from the sides
2. Interlock your fingers in a way so that the thumbs touch each other
3. Stretch your muscles as much as you can comfortably. Stretch your elbows straight and make sure that your biceps touch your ears
4. Hold on to this position for 2-3 long breaths
§ Twisting the spine to right and left
1. Breathe out, and then slowly twist to the right side. Hold this posture for a while
2. Inhale; come back to the normal position
3. Again breathe out, twist toward left side and again hold this position for few seconds
4. Inhale and return to normal position
§ Bending the spine right and left
1. Breathe out and slightly curve to the right side. Hold on the posture for some time
2. Breathe in and return to nor normal position
3. Exhale and repeat the same by bending toward left
4. Inhale; come back to your normal posture
5. Make use of your abdominal muscles while stretching
§ Bending the spine forward and backward
1. Breathe out; stretch your hands in the front
2. Inhale and while breathe out bend forward from your lower back
3. Again breathe in and while you exhale, twist to your right side. Make sure that both the hands are placed parallel to each other and are stretched uniformly
4. Inhale and return to the normal position
5. Repeat the same step by turning to the other direction
Benefits of back stretching exercises
- Improves body posture
- Strengthens abdominal and back muscles
- Nice way to warm up the body prior to start other yoga exercises
- Helps in better functioning of lungs hence lessens breathing problem
It is strongly advisable that those who suffer back pain due to slip disc must consult doctor before practicing yoga and practice yoga at home only after you have mastered the guidance from an expert trainer.