1.0 Yoga for backpain
Yoga is an ancient practice that originated in India around 4000 years ago and consists of several key components, including physical postures, breathing techniques, relaxation and meditation. The holistic approach to healing involved in yoga holds intuitive appeal for the treatment of backpain.
1.1 Stretching and relaxation through Yoga
Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. For people with back pain, stretching is very important. Stretching with yoga increases blood flow, allowing nutrients to flow in, toxins to flow out. It promotes overall nourishment of the muscles and soft tissues in the back. Breathing is considered very important during the yoga poses. While holding a position, the tendency is to hold the breath as well. The quality of the breath determines the quality of the yoga practice. Periodical yoga practice emphasizes a relaxed body and encourages strong circulation.
1.2 Posture, balance, and body alignment through Yoga
The yoga poses are meant to train the body to be healthy and supple. Consistent practice and application of yoga will result in improved posture, and an increased sense of balance, with head, shoulders and pelvis in proper alignment. Proper body alignment and good posture, which helps maintain the natural curvature of the spine which is imperative in reducing or avoiding back pain.
1.3 Awareness of the body through Yoga
Specific positioning and repositioning not only limbers the body, but also trains people to understand the limitations of their body. An increased awareness acts as a preventative measure so that the individual will know what types of movement to be practiced or avoided.
Back pain is one of the most common reasons people visit the doctor. This pain is usually caused by lifestyle habits, like working long hours at a desk job or sitting with poor posture on the couch. You can relieve your back pain and completely heal your back with yoga.
2.1 Yoga for Back Pain
Yoga not just relieves your back from pain, but also helps prevent back pain in future. Just 10 minutes every day to stretch your back muscles to the maximum will help you to prevent different kinds of problems in future. These exercises will help relieve your back pain and prevent you from all kind of spinal disorders. They will strengthen the abdominal and back muscles. It relieves back from stiffness and tension.
Sit in a comfortable position. Smile. Place a mat on the floor and sit cross legged. Your back should be straight and your shoulders should be relaxed. While breathing in slowly raise your arms from both the sides. Interlink your fingers together, with your thumbs touching each other gently. Now bring your arms from the front to the top. Stretch them up as much as you can. Do not strain your muscles. Make sure that your elbows are straight and that your biceps touch your ears. Hold onto to this position for 20 seconds (preferably 3 to 4 long deep breaths). To experience a deeper back stretch you can pull your tummy in, close to the spine.
This stretch can be followed after the spine lengthening stretch. Continue with interlinked fingers. Your arms should be stretched straight on top of your head. Breathe out slowly and twist your body to the right side gently. This will lay pressure on the hips as well. Hold onto to this position for 4 to 5 long breaths. Inhale while coming back to the center position. Exhale as you move to the left side, hold this position for 4 to 5 long breaths and inhale while returning to the center position. To experience a deeper stretch, tuck your tummy in as much as possible.
Stretching the Spine Forward and Backward
By interlinking your fingers, breathe out and stretch your hands to the front. Exhale while you turn to the right. Make sure both your hands are parallel to each other and they are stretched equally. Try to correct your position to avoid muscle catches. Inhale while you return to the center. Exhale while turning to the right. Come back to the center as you inhale. Unlock the fingers and relax. Place your hands on the ground and push your chest up.
Twist the spine
This stretch offers a soothing massage to the back. Place your left hand on your right knee. Take a deep breath and slowly twist your body to your right side. You can also place your right hand on the floor near your right hip. Stretch upward by pressing your hand against the floor. Try to keep your back as straight as possible. Inhale and come back to your center position. Repeat the same stretch on the left side. Suck your tummy in for a deeper stretch.
Fists Forward Bend
You can now come back into standing position. Your feet should be hip-width apart. Bend your knees slightly and bend yourself over your legs. Bend as much as you can till your tummy touches your thighs. Make your hands into fists and place them on the opposite creases of the elbow. Relax all your body muscles and hold your fists tight. Take 10 deep breaths in this position. You will release more tension from the back with every breath. Breathing exercises are extremely helpful in burning belly fat.
This pose will help in spinal traction and back health. Lie down on the floor facing the ground and place your hands in front of you. Flatten your palms on the floor. Lift your hips off the ground by balancing yourself on your feet and hands. Lift your hips as much as you can, till you feel a soothing stretch in your back. Take 5 to 10 deep breaths in this position.
Stand in front of the wall. Reach the wall with your hands and straighten them. Flatten your palms on the wall. Bend forward with your head facing downward. Lengthen your spine by stretching back as much as possible. You will come into an L shape. You may feel pain near the back, if you do bend your knees. Try to maintain the spinal stretch for at least 2 minutes. Breathe deeply as you stretch your back.
These yoga poses will help relieve back pain and warm up your body. They make your back flexible and open the lungs for a better breathing experience. A small break between each yoga pose relieves muscle tension. Studies indicate that yoga can reduce pain and disability. It can be practiced safely, and is well received by participants.
Stay healthy and happy
PS: If you have a history of back surgeries or disk failures or major issues related to your spine, kindly check with our physios before commencing Yoga.