Yoga For Back Pain: These Poses are Great For Aches
- Lifestyle Health
Alessia Braun- 0
- 13 minutes read
Yoga is a gentle practice that is effective for maintaining flexibility and back strength. It is also among the most effective tools for helping decrease low back pain, which is the most common source of disability and pain in elders and is now seen in younger people as well. So let us have a look at some of the yoga for back pain that can give you relief.
Yoga includes a series of poses that are also known as postures, and emphasizes breathing techniques. The posture teaches you to strengthen and stretch your muscles which helps to decrease muscular tension, construct strength and flexibility, and enhance balance and bone strength.
For low back pain, yoga can be especially beneficial to the muscles that support your spine and back. The advantages of yoga go beyond muscles . The slow movements and constant focus on effective breathing can enhance emotional aspects of back pain by allowing you to lower your stress and discard depression and anxiety. Let us begin with the yoga for back pain – beginner’s guide.
5 Best Poses Of Yoga For back Pain
If you are dealing with acute back pain, yoga may be just the right solution to your problem. It is a mind body therapy that is often suggested to not only treat back pain but also the stress that follows it. Appropriate postures can strengthen and relax your body.
If you practice the poses that have been stated below at least for once in a day, you will feel the changes. Keep reading to know more about the poses of yoga for back pain and all other physical issues.
1. Cat-Cow
This accessible, gentle backbend mobilizes and stretches the spine. Practicing this posture also stretches your shoulders, torso, and neck. This is the ideal pose of yoga for lower back pain.
Muscles worked:
- erector spinae
- rectus abdominis
- triceps
- serratus anterior
- gluteus maximus
To do this:
- Get on all fours.
- Now place your wrists under your shoulders and your knees under your hips.
- Balance your weight evenly among all four points.
- Inhale as see up and allow your stomach to drop down toward the mat.
- Exhale as you crease your chin into your chest, bring your navel toward your spine, and arch your spine on the side of the ceiling.
- Maintain body awareness as you do this posture.
- Focus on releasing and noting tension in your body.
- Continue this movement of yoga for back pain for at least 1 minute.
2. Extended Triangle
This classic standing pose may help eliminate sciatica, backache, and neck pain. It stretches your hips, spine, and groin, and strengthens your chest, shoulders, and legs. It may also help ease anxiety and stress.
Muscles worked:
- latissimus dorsi
- internal oblique
- gluteus maximus and medius
- hamstrings
- quadriceps
To do this:
- From standing position, walk your feet nearly 4 feet apart.
- Move your right toes to face forward, and then your left toes out at an angle.
- Lift your arms. Ensure they should be parallel to the floor with your palms facing down.
- Tilt forward and then hinge at your right hip to move forward with your torso and arm.
- Now bring your hand to your leg, onto the floor, or a yoga block.
- Move your left arm up toward the ceiling.
- Look up, forward, or down.
- Hold on to this pose for up to 1 minute.
3. Downward-Facing Dog
This yoga for lower back pain and hips can be rejuvenating and restful. Practicing this posture can help relieve sciatica and back pain. It allows to work out imbalances in the body and enhances strength. This is the ideal pose of yoga for upper back pain.
Muscles worked:
- hamstrings
- deltoids
- gluteus maximus
- triceps
- quadriceps
To do this:
- Get on all fours.
- Place your hands aligned under your wrists and your knees aligned under your hips.
- Press into your hands, then tuck your toes under, and then lift up your knees.
- Now bring your sitting bones upwards toward the ceiling.
- Maintain a slight bend in your knees and lengthen your tailbone and spine.
- Keep your heels slightly off the ground.
- Press firmly into your hands.
- Spread your weight evenly between both the sides of your body, paying attention to the posture of your shoulders and hips.
- Keep your head aligned with your upper arms or you can do that with your chin tucked in slightly.
- Hold this posture for up to 1 minute.
4. Sphinx Pose
This easy backbend strengthens your buttocks and spine. This is an ideal pose for morning yoga for back pain. It stretches your shoulders, chest, and abdomen. It may also help relax stress.
Muscles worked:
- erector spinae
- gluteal muscles
- pectoralis major
- trapezius
- latissimus dorsi
To do this:
- With your legs extended behind you, lie on your stomach.
- Exercise the muscles of your buttocks, lower back, and thighs.
- Get your elbows under your shoulders along with your forearms on the floor and your palms looking down.
- Slowly lift up your upper head and torso.
- Gently engage and lift your lower abdominals to support your back.
- Assure that you are lifting up via your spine and out through the crown of your head, rather than collapsing into your lower back.
- Keep the gaze straight ahead as you completely relax in this pose, while at the same time staying engaged and active.
- Stay in this posture for up to 5 minutes.
5. Locust Pose
This gentle yoga for back pain may help relieve fatigue and lower back pain. It strengthens the arms, back torso, and legs.
Muscles worked:
- trapezius
- erector spinae
- gluteus maximus
- Triceps
To do this:
- Lie on your stomach along with your arms next to your torso and also your palms facing up.
- Touch your big toes at the same time and turn out your heels to the side.
- Place your forehead slowly on the floor.
- Then slowly lift your chest, head, and arms partway, halfway, or all the way up.
- You may get your hands together and then interlace your fingers behind your back.
- To get deep into this pose, lift your legs.
- Look straight ahead or a bit upward as you lengthen the back of your neck.
- Stay in this pose for up to a minute.
- Take rest before repeating the pose.
Final Words
One small report from 2017 assessed the impact of either physical therapy or yoga practice over the course of a year. The participants had chronic back pain and proved similar improvement in activity and pain limitation. Both the groups were less likely to use any pain medications after three months. So there are several poses of yoga for back pain which you can use to obtain the best results.
