6 Most Effective Yoga Poses For Back Pain

6 Most Effective Yoga Poses For Back Pain

Back pain can be easily managed and gotten rid of through regular practise of Yoga. Pain and inflammation of the back is quite a common problem. It is not restricted to any age group and today even the young are suffering from stiff backs and lower back inflammation. This may have been caused by a more sedentary lifestyle that the modern workplace has introduced, and the pandemic has only enhanced such issues. Sitting at the desk, in a slouched position puts great pressure on the back and leads to lots of problems.

There are multiple solutions in Naturotherapy and Natural Medicine treatment that help you manage or get rid of the pain. Yoga is one such method. 

Yoga literally translates to “union”. It unites the physical and spiritual self and heals your body of all its ailments in the Naturopathic way.  

Common Causes of Back Pain:

One of the most common causes of back pain is the incorrect lifting of a heavy object. This causes strain to the ligament and weakens the muscles, thereby causing a host of back issues. The lack of a suitable posture during sitting or standing can often cause the spine to bend in abnormal ways. Such continuous bending will cause pain in the lower back and cause severe inflammation. Conditions like osteoporosis and arthritis are major contributors to back pain as they cause the bones to become porous and brittle, which further contributes to back pain.

Yoga for Back Pain:

Yoga is one of the best practices to alleviate through yogic postures and asanas. These focus on stretching the muscles, and regular practice of suggested poses helps the bones and ligaments to function correctly. This exercise of the body promotes the fluid and dynamic movement of the body. 

A few postures and asanas that alleviate back pain:

  1. Stretching of the Spine:
  • The arms are to be extended over the head and the fingers are to be interlaced. 
  • The arms should stretch straight above the head and the biceps should touch the ears.
  • The back must be kept straight and the arms are to be stretched as far as the body allows. 
  • Breathing is an important aspect and this position is to be held for a few breaths and then repeated. 
  • This is a simple exercise and can be performed even on the office chair. 
  1. Twisting of the Spine: 
  • Twisting the spine left and right is important as it allows the spine to extend. 
  • The previous position of the arms above the head is to be maintained. 
  • While breathing out, one must gently twist to the right, hold and repeat. 
  • The same action is to be repeated for the left as well, where the body is twisted to the left and brought back. 
  1. Bending of the Spine:
  • The posture with the arms above the head is to be maintained. 
  • To bend the spine forward, the arms are to be outstretched parallelly outward straight in front. 
  • Slowly move your arms towards the right and allow your back to curve. 
  • Return to the central position while breathing in. 
  • Slowly outstretch your arms towards the left and after breathing out, return to the central position.  
  • Slowly return to an upright position.

This bending can also be done to the side. 

  • The arms are outstretched above the head. 
  • Bend towards the right while breathing out and this is to be held. 
  • Slowly return to the upright position while breathing in.
  • Bend towards the left while breathing out and this is to be held. 

These were exercises that can be performed easily in any setting and do not require elaborate processes. The next few are exercises that may require a serene location with space.

  1. The Cobra Posture or Bhujangasana: 
  • Lie down on the stomach and place the palms on the side parallel to the shoulders. 
  • Lift the upper body on the arms and press the pubis to the ground. 
  • Attempt to further stretch the back by looking up arching the back. 
  • This is to be held for about 30 seconds. 
  • This can be varied by moving the head from left to right in order to stretch the upper spine as well. 
  • It strengthens the spine and the abdominal organs like the liver and kidney. 
  1.  The Hare Posture or Shashankasana:
  • One must begin by sitting with their legs under their thighs and back upright. 
  • The torso is to be relaxed and rested forward over the thighs. 
  • The arms are to be extended forward over the head to form a hare-like posture. 
  • This is to stretch the spine and relax the mind. 
  1. The Crocodile Posture or Makarasana:
  • To begin one must lie on the stomach. 
  • The cheeks rest on the palm that is now supporting the head. 
  • The right knee is bent and the heel is brought close to the hips while the left leg is kept outstretched. 
  • The action is repeated with the left leg, and this is alternated after one minute each.
  • Back and shoulder pain is relieved and stretches the chest. 

At Swaantana, our team of yogic experts and naturopathic doctors take pride in the potency of the natural way. The needs of every individual guest are taken into account as a treatment plan is prepared. Through the regular practice of the asanas that our experts suggest, the inflammation and pain of your back will be gone. It is easier to live a pain free life. Contact us to know how.

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