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Can yoga help back pain: The safe way to do yoga for back pain

The safe way to do yoga for back pain

The popular mind-body practice can be one of the best ways to soothe an aching low back, as long as you are careful.

 Image: © FatCamera/Getty Images

Yoga is a gentle practice that is ideal for maintaining back strength and flexibility. It’s also one of the more effective tools for helping reduce low back pain, the most common source of pain and disability among older adults.

“Yoga helps strengthen and stretch back muscles that might be tight, which improves mobility,” says Dr. Lauren Elson, medical editor of the Harvard Special Health Report An Introduction to Yoga (/yo).

Yoga involves a series of poses, also called postures, and emphasizes breathing techniques. The postures teach you to stretch and strengthen your muscles, which helps reduce muscular tension, build flexibility and strength, and improve balance and bone strength.

For low back pain, yoga can be especially helpful to the muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilize your vertebrae, and the transverse abdominis in the abdomen, which also helps stabilize your spine.

The benefits of yoga go beyond muscles. The slow movements and the continuous focus on proper breathing can improve the emotional aspect of back pain by helping to lower stress and alleviate anxiety and depression.

What goes wrong

At its core, yoga is still a form of physical movement, and as with any other type of exercise, injuries can occur, especially involving the back. The main problems often happen when people don’t follow proper form and speed, and they quickly “drop” into a yoga pose without gradually “lengthening” into it, according to Dr. Elson.

This is similar to jerking your body while lifting a dumbbell and doing fast reps instead of making a slow, controlled movement, or running on a treadmill at top speed without steadily increasing the tempo. The result is a greater chance of injury.

In yoga, you should use your muscles to first create a solid foundation for movement and then follow proper form that slowly lengthens and stretches your body. For example, when you perform a seated spinal twist, which can be quite therapeutic for low back pain, the point is not to rotate as fast and far as possible.

“Instead, you should first activate your core muscles and feel as though the spine is lengthening. Then twist slowly until you feel resistance, and hold for as long as it’s comfortable,” says Dr. Elson.

Tips to protect your back on the mat

  • Avoid twisting and extending at the same time. This can compress intervertebral joints.
  • Rely on props like blocks and bolsters for additional support when you need them.
  • If you can’t reach your toes, hold a yoga belt in your hands and loop it around your feet.
  • Do forward bends while sitting rather than standing, and brace your belly as you return upright.
  • Always ask for help modifying a pose, and stop any move that is uncomfortable.

Make the right moves

Talk to your doctor about whether it’s okay to begin a yoga program if you suffer from low back pain. Dr. Elson suggests avoiding yoga if you have certain back problems, such as a spinal fracture or a herniated (slipped) disc.

Once you have the green light, you can protect your back by telling your yoga instructor beforehand about specific pain and limitations. He or she can give you protective modifications for certain poses or help guide you through a pose to ensure you do it correctly without stressing your back. Another option is to look for yoga studios or community centers that offer classes specifically designed for back pain relief.

Remember that the bends and twists and stretches of yoga are often what your low back needs to get healthier, so don’t be afraid to give it a try. “By mindfully practicing yoga, people can safely stretch and strengthen tight and aching back muscles,” says Dr. Elson.

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Yoga Poses for Back Pain

Yoga is a very popular and safe form of exercise. Many people think of yoga as just a good way to relieve stress and tension, but it can also help you reduce back pain and maintain a healthy spine. Yoga poses, called asanas, are important because they help stretch and strengthen important back muscles.

Although there’s more to yoga than the postures—breath control and meditation are just as essential as poses are in yoga—this article highlights the benefits of doing yoga poses, including how they can prevent back pain.

This article highlights the benefits of doing yoga poses, including how they can help prevent back pain. Photo Source: 123RF.com.

The Goal of Yoga Poses

The goal of yoga poses isn’t about bending and forcing your body into certain positions—that could actually cause more back pain. Instead, yoga poses teach you proper alignment, such as how to maintain good posture. You may also become more flexible and be better able to maintain your balance.

When you do yoga poses—you can do them standing, sitting, and lying down—you should feel comfortable in them. But before getting to the more advanced poses, you have to practice the easier versions of the poses.

Think about it: If you’ve never trained for a marathon before, you wouldn’t just force your body into running 26.2 miles, would you? Why would you want to force your body into certain yoga poses if your body’s not ready for them?

Yoga Poses for Back Pain

Even the simple poses described below can help you reap the benefits of yoga. However, these poses and the number of times you do them every day are general guidelines for how to maintain a healthy spine. Talk to your doctor before incorporating these yoga poses into your routine.

Cat/Cow Stretch

  • Start on all fours—on your hands and knees. Your hands and arms should be shoulder-distance apart and your knees should be hip-distance apart.
  • Inhale, and then as you exhale, slowly start to draw your navel toward your spine and gently tuck your tailbone.
  • As you inhale again, repeat the pose. Be sure to link your breath to your movement.
  • Repeat the cat/cow stretch 5 to 10 times once a day.

Yoga Cat Pose. Photo Source: 123RF.com. Standing Forward Fold

  • Start in a standing position with your feet hip-distance apart.
  • As you inhale, raise both of your arms out to the side and then up so they’re above your head. Palms should be facing each other but not touching.
  • As you exhale, slowly start to bend at the waist, and gently lower your arms out to the side and then down toward the ground if your hands can reach it. If not, then rest your hands on your shins.
  • Let your head drop, and relax the neck. Notice your breath in the pose: Your breath should be steady and smooth. Hold this pose for 5 breaths.
  • To come out of the pose, bend your knees slightly. Put your hands on your hips, and slowly start to come up, vertebra by vertebra. Let your head be the last to come up.
  • Repeat standing forward fold 3 to 5 times once a day.

Bridge Pose

  • Start by lying on your back with your feet flat on the floor and your knees bent. Your feet should be hip-distance apart.
  • With your arms straight by the sides of your body and your palms on the ground, slowly start to lift your hips off the floor. Hold this for 3 seconds.
  • Slowly roll back down to the floor, vertebra by vertebra.
  • Repeat the bridge pose 3 times once a day.

Yoga Bridge Pose. Photo Source: 123RF.com.In addition, with back pain, your abdominal muscles may be weak, so while it’s important to choose yoga poses that lengthen and strengthen your spine, you should also do poses that develop strong abdominals, such as opposite hands and knees balance.

Opposite Hands and Knees Balance

  • Start off on your hands and knees. Without moving anything else, raise the right arm and left leg up about as high as your hips. Your hips, right arm, and left leg should be parallel to the floor. Keep the right arm and left leg straight.
  • Your right hand should face the floor, and the toes of the left foot should face the floor. Hold this pose for 3 breaths. Then release. Repeat by raising your left arm and right leg.
  • Repeat this pose 3 times on both sides once a day.

Other Benefits of Yoga Poses

Yoga poses can also help you build strength and flexibility, which can ultimately help alleviate your back pain. In fact, a study on the effect of Iyengar yoga (a type of yoga) therapy for chronic low back pain showed that patients experienced less back pain after doing Iyengar yoga for at least an hour and a half every week for 16 weeks and an at-home practice for 30 minutes 5 days a week.1

Keep in mind that after doing yoga, you may feel a little sore the next day, but that’s normal. Soreness should go away within a few days. Doing yoga poses should never cause pain, numbness, or tingling. If you feel any of these symptoms, stop immediately and call your doctor.

Bringing Yoga to You

Many yoga classes are offered at gyms, yoga studios, and community colleges. There are also many yoga DVDs available—some even give detailed instructions on poses that can decrease back pain.

View the SpineUniverse Slideshow: 5 Simple Yoga Poses for Back Pain

You can also work with a private yoga instructor. He or she can give you individualized attention and coach you through certain yoga poses that can build back and core strength.

Because it’s a type of physical activity, talk to your doctor about doing yoga. For maximum back pain relief, you may need to combine yoga with other back pain treatments, such as medication or another form of exercise.

7 Yoga Poses to Soothe Lower Back Pain

Achy back? Give yoga a go. Numerous studies have shown the power of the ancient practice, which emphasizes stretching, strength, and flexibility, to relieve back soreness and improve function.

According to research published in July 2017 in the Annals of Internal Medicine, yoga may even help reduce the need for pain medication. At the start of the three-month study, in which one group was assigned to physical therapy for their back pain, a second to yoga, and a third to reading about pain management strategies, 70 percent of the subjects were taking medication. By the end, however, while the number of people taking medication in the reading group stayed the same, only 50 percent of the yoga and physical therapy subjects were still taking it.

While yoga isn’t a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment, says Jennifer Bayliss, a fitness expert in Williamstown, Massachusetts. Yoga’s focus on balance and steadiness encourages your body to develop defenses against the causes of back pain, which include weak abdominal and pelvic muscles, as well lack of flexibility in the hips. When you strengthen these muscles, you improve your posture, which reduces the load on your back, and thus reduces the aches you feel. In addition, stretching can increase flexibility by increasing blood flow to tight muscles.

Researchers are also starting to discover how yoga’s effects on the brain may contribute to decreased pain. In a study conducted by the National Institutes of Health and published in May 2015 in Frontiers in Human Neuroscience, scientists found that there were significant differences between the brains of those with chronic pain and the brains of regular yoga practitioners. Those with chronic pain had less of the kind of brain tissue in the regions that help us tolerate pain, but those who did yoga had more — which suggests that yoga may be not just physically but neurologically protective.

It’s always a good idea to ask your doctor before starting a new fitness regimen, especially if you’re prone to pain. Once you get the green light, try these seven soothing poses for back pain. You can do these poses in any order. Gradually increase the intensity by holding them for longer amounts of time. And you might even reap the other health perks of yoga, which include lowered heart rate, lowered blood pressure, improved sleep, and reduced symptoms of depression and anxiety.

Yoga eases moderate to severe chronic low back pain

At a Glance

  • Researchers found that yoga was as effective as standard physical therapy for treating moderate to severe chronic low back pain in people in underserved communities.
  • The results suggest yoga may be useful as a treatment option for people with chronic low back pain.

Low back pain can range from a dull, constant ache to a sudden, sharp sensation that leaves you incapacitated. The pain can begin abruptly as a result of an accident or lifting something heavy, or it can develop over time due to age-related changes of the spine. For many people, low back pain persists longer than 3 months (chronic pain). For about 20%, chronic low back pain persists for more than one year.

Recent studies in people with mild to moderate chronic low back pain suggest that a carefully adapted set of yoga postures may help reduce pain and improve the ability to walk and move. Yoga stems from ancient Indian philosophy. As practiced today, it typically combines physical postures, breathing techniques, and meditation or relaxation. Most studies of yoga have been done with people from middle-class, white backgrounds. However, people who are from economically disadvantaged communities are disproportionally affected by chronic low back pain.

To study whether yoga helps alleviate pain and improve movement for people from underserved communities, a team led by Dr. Robert Saper at Boston University School of Medicine and Boston Medical Center studied 320 predominantly low-income, racially diverse adults with moderate to severe chronic low back pain. The researchers carried out a noninferiority trial, which is designed to assess whether a new treatment (yoga) is as effective as a current treatment (physical therapy). The study was funded by NIH’s National Center for Complementary and Integrative Health (NCCIH). Results were published online on June 20, 2017, in the Annals of Internal Medicine.

The participants were randomly divided into three treatment groups. One group received 12 weekly yoga classes designed specifically for people with chronic back pain; one received 15 physical therapy visits over 12 weeks; and one was given an educational book and newsletters about self-care for chronic low back pain. The researchers then continued to track the participants for an additional 40-week maintenance phase. During this phase, people in the yoga and physical therapy groups were randomly assigned to either continue to practice at home or with a professional—at yoga classes or physical therapy sessions.

The researchers found that all three groups reported improvement in physical function and pain reduction. However, people in the yoga and physical therapy treatment groups were significantly more likely than those in the education-only group to stop taking pain relievers after one year. These findings suggest that a structured yoga program may be a reasonable alternative to physical therapy for people with chronic low back pain.

“There are now a number of studies, including ours, that show that yoga is effective for chronic low back pain, but until ours those studies included mostly white and middle-class individuals,” Saper explains. “Chronic low back pain disproportionately impacts those who are economically disadvantaged. Therefore, we feel that it was important to test whether the yoga would be received well by an underserved population as well as being effective.”

—by Tianna Hicklin, Ph.D.

References: Yoga, Physical Therapy, or Education for Chronic Low Back Pain. Saper RB, Lemaster C., Delitto A, Sherman KJ, Herman PM, Sadikova E, Stevans J, Keosaian JE, Cerrada CJ, Femia AL, Roseen EJ, Gardiner P, Gergen Barnett K, Faulkner C, and Weinberg J. Ann Intern Med. 2017 Jun 20. doi: 10.7326/P17-9039. [Epub ahead of print]. PMID: 28631006.

Funding: NIH’s National Center for Complementary and Integrative Health (NCCIH).

How Yoga Can Help With Back Pain

Have you tried everything that conventional medicine has to offer for your spinal problem but are still hurting—and as such are looking for an alternative?

fizkes / iStock

Or perhaps a friend or family member has been urging you to try yoga, saying that it “worked miracles” for their lower back pain. Or you may simply instinctively feel that if you did yoga every day, you could “work out the kinks” that cause the discomfort in your back.

Most likely, you are on the right track with this thinking. But if you suffer from back or neck pain, some preliminary knowledge is in order to help keep your yoga practice safe, productive, and tailored to your specific needs.

For someone who lives with back or neck pain, finding the right yoga class (and participating in it) can be a bit like “swimming with the sharks.” You, your teacher and friends, and your fellow yogis may mean well with their suggestions, but unfortunately, this does not guarantee the experience is a good fit for you. It does not even guarantee that you will be able to do everything safely.

But approaching yoga armed with the information you need to make good decisions may help you avoid doing more harm than good to your neck or back. Learn more below about how to get started with a yoga program designed to heal your back, or at the very least, not hurt it.

Talk to Your Doctor

First things first. If you have a back problem, it’s best to get an OK from your doctor or physical therapist before trying yoga. Here are a few things to ask your health provider:

  • Which movement or movements should you avoid?
  • What would be the most productive level of challenge for you, given your condition?
  • Are there any modifications you can try that would help you stay safe and injury-free?
  • What should you know about interactions between the medications you take and exercise? What precautions should you take?

Generally, it’s not advisable to start a yoga program while you have acute neck or back pain. But once the first phase of healing—characterized by inflammation and pain—is over, some gentle yoga may be valuable.

Choose a Yoga Style

A dizzying array of yoga styles are out there waiting for new customers, with work intensity demands ranging from gentle to very vigorous. Some emphasize spirituality and emotions, while others, most notably Hatha yoga, focus more on physical postures. Still, others emphasize movements that transition between poses. (This is called Vinyasana.)

A Hatha yoga style will likely be a good place to start, particularly the rest and restoration (called “R and R”) variety.

Depending on the type of back pain and other medical conditions you have, Yin yoga and/or Somatic yoga may make for good pain management measures. Yin yoga is about holding postures long enough to allow for the release of ultra-tight tissue, while Somatic yoga seeks to re-educate your subconscious movement patterns (which describes most of the movement we do every day) as part of the yoga experience. And yes, there is such a thing as Somatic Yin yoga.

On the other hand, it’s probably wise to stay away from aggressive styles of yoga. These include but are not limited to: Kundalini, Ashtanga, and Bikram (“hot”) yoga. These systems are both specialized and challenging, and generally not a good fit for people with spine problems.

Talk to Your Prospective Yoga Teacher

Once you have had a conversation with your health provider, speak with any and all prospective yoga instructors. Try to learn more about their way of working with students with spine conditions, as well as how much experience they have teaching people with medical problems like yours.

Also, you can expect your instructor to be able to respond to your medical limitations with the use of props (special aids) and pose modifications. If they can’t, or they don’t want to hear about/respect what you have to say about what’s happening with your back, chances are you’ll be better off with a different teacher.

As you talk to your prospective yoga teacher, ask about her or his credentials, including how many hours of teacher training they’ve had (500 is better than 200 in general) and any advanced certifications they hold.

You might also inquire about the classes that are right for you in their opinion. And if you have a particular class in mind, find out how challenging it will be.

Getting the answers to these questions will likely help you make an informed decision about how, where, and with whom to start doing yoga for your pain.

Another thing to ask about is the prospective teacher’s policy and style when it comes to manual adjustments. Some instructors are big on these. While adjustments can be helpful in certain situations, if you come to the session with a back injury or other condition, you may need to ask the teacher to refrain in order to avoid aggravating your pain.

By the way, it’s a good idea to discuss these issues with the yoga teacher before the class starts to avoid an unwanted surprise.

And finally, unless you are a professional rehabilitation specialist yourself, it is imperative to find a qualified yoga instructor. Do not try to teach yourself.

An In-Depth Look

In the fall of 2011, two studies helped our understanding of the way yoga might be used for back pain relief. A three-year British study involving 313 participants and multiple instructors delivered a program to people with chronic back pain. With the exception of general health, the yoga participants fared much better than the control group in all areas (i.e., pain and pain self-efficacy).

The other study, done in the United States, compared yoga to an equivalent amount of stretching. The researchers found that for people who have mild to moderate back pain without sciatica, stretching did just as well as yoga.

This second study showed “overall how valuable movement is in the healing process,” said Debbie Turczan, M.S.P.T. Turczan is a therapeutic yoga teacher and a physical therapist in New York City.

“Yoga teaches us to respect where our bodies are, rather than comparing our current abilities to what we used to be able to do or what someone else can do,” she adds.

Yoga for Back Pain Pose Series You Can Try

When doing yoga to increase your back’s flexibility, balance is the word. Balance doesn’t have to mean an overly challenging workout. It’s more about sequencing and minding your pain/discomfort levels as you practice. For example, it is important to follow up a pose that involves back arching with one that has you bending forward.

Working in balance also helps coordinate overall spinal stability. It may help prevent the predominance of strength in certain muscles over others, which is, in itself, a precursor to back injury.

If a quick yoga refresher at work is what you need, check out the yoga sun salutation your back will love. It’s a gentle yet effective sequence for squeezing and stretching the tension out of your back muscles.

Yoga for back pain is becoming increasingly popular. For many, doing yoga cultivates a balance between the flexibility and strength of the muscles of the body, often the real culprit in pain, movement limitation, and disability.

In fact, a meta-analysis published in the September-October 2013 issue of Pain Research Management suggests that yoga may make a good adjunct treatment for chronic back pain.

And yoga’s breathing techniques may help relieve your stress as well as get through challenging stretches. The spiritual emphasis in certain types of yoga classes may provide an opportunity to work more deeply on healing and pain resolution.

8 Yoga Poses to Relieve Lower Back Pain

The lower back is a sensitive spot for many people. While there can be a ton of causes of lower back pain, a weak core and poor posture from sitting all day (and consequently shortening the hip muscles that then pull on the lower back) are two really common contributing factors to lower back aches and discomfort. It’s always important to figure out what’s causing pain so you can address it and prevent it from happening again. But in most situations, doing some gentle yoga can help relieve tightness and give your lower back some relief.

“Yoga is great for working on flexibility and core stability, correcting posture, and breathing—all of which are necessary for a healthy back,” Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. She adds that yoga is safe to do daily. It’s important, though, to make sure you’re in tune with your body and stop doing anything that makes your discomfort worse. “Never stretch into a position of pain. Pain is how our bodies tell us something is wrong. If it actually hurts, ease up on the stretch.”

If you have any history of lower back injuries, problems with your discs, or experience pain that lasts more than 72 hours without improving, Cyrelson suggests seeing a physical therapist before doing any exercises. If you have an issue that requires medical attention, it’s best to address it before it becomes worse.

If your lower back pain is more of a general achiness or discomfort, it’s worth trying some yoga stretches to address any tightness and alignment issues. We asked New York City-based yoga instructor Shanna Tyler to suggest and demo some of her favorite yoga stretches for lower back pain relief. She recommends doing the stretches below as a flow, holding each pose for anywhere from one to three minutes. “As long as it feels good, then do it all,” she says.

Here are the stretches she recommends:

And here’s how to do each one:

How yoga can help to relieve chronic back pain

Yoga is an ancient practice deeply rooted in the Indian culture and philosophy. Since over 5000 years people practice yoga asanas for health purpose. Yoga poses are combined with breathing techniques, meditation and relaxation, providing people numerous benefits on both the body and the mind. However, even though yoga has been practiced since such a long time, people are not fully aware of its possibilities and benefits. Up until recently there was very little research done on the subject and yoga was simply classified as a mystical practice. But lately the benefits of yoga have also caught the eye of scientists and more and more scientific research is done on the physical and mental benefits of yoga.

Why yoga practice relieves back pain

Recent studies have suggested that a carefully adapted yoga sequence can reduce chronic lower back pain and improve a person’s ability to walk and move. NCCIH (National Center for Complementary and Integrative Health) funded a study of 90 people with chronic lower back pain which showed that the people who practiced Iyengar Yoga had significantly less pain, disability and depression after 6 months.

Dr. Padmini Tekur and co. conducted a 7 day trial at the Swami Vivekananda Yoga Research Foundation with 80 patients suffering from chronic lower back pain. The patients were divided into 2 groups, one group following yoga therapy and the other physical therapy. The results showed that yoga practice is more effective than physical therapy in improving spinal mobility and reducing pain, anxiety and depression.

There are various elements which can explain the statements above:

  • First of all, yoga exercises strengthen the back muscles and the abdominal muscles. Both of those muscle groups are essential for keeping a proper and straight body posture and for movement of the body. By strengthening those muscles and increasing their control and awareness, back pain can be significantly reduced or avoided.
  • Secondly, besides strengthening, yoga exercises also stretch the muscles and allow them to relax. People with lower back pain can benefit a lot from stretching not only the back muscles, but the entire body. By stretching the hamstring muscles for example, the motion of the pelvis expands and tension and stress in the lower back is reduced.
  • Yoga exercises stimulate blood flow throughout the body, allowing nutrients to be carried through the body and toxins to be removed from the body. As a result, overall nourishment of the lumbar muscles and soft tissues is improved.
  • Regular yoga practice helps to improve body posture. Poor posture is a common cause of back pain. Improving posture will preserve the natural curve of the spine, reduce pressure and tension of the back and therefore relieve back pain.

3 gentle yoga exercises for the back

Bridge Pose – Setubandhasana

Bridge Pose gives a stretch to the spine and neck and opens the chest. It is a very beneficial pose to relieve anxiety, stress, fatigue and back pain.

How to come into the pose:

  • Lie down on your back, bend your legs and place your feet as close to your hips as possible. Place your arms by your side, palms facing down
  • On an inhalation push your palms into the floor and lift your pelvis up as high as you can
  • Reach with your fingertips to your ankles and bring your chest to your chin
  • Hold this pose for 30 seconds

 

Classical Cobra Pose – Bhujangasana

Classical Cobra Pose strengthens the back muscles and stimulates the abdominal organs. Lower back pain is often due to lack of back strength. Depending on the level of back pain, hold this pose for 10-30 seconds.

Coming into Bhujangasana:

  • Lie on your belly, forehead on the floor, hands next to your chest, feet together
  • Breathe in, push your belly into the floor and lift your chest off the floor as high as possible
  • Lift your hands off the floor and look diagonally up
Half Spinal Twist – Ardha Matsyendra Asana

Half Spinal Twist gives a gentle twist and stretch to the spine and therefore relieves lower back pain and neck pain.

Half Spinal Twist step by step:

  • Sit on your knees in Diamond Pose (Vajra asana)
  • Shift your weight to the right and make sure you sit on both your sitting bones, your right foot is next to your left hip
  • Place your left foot on the outside of your right knee
  • Place your left hand behind your spine
  • Place your right elbow on the outside of your left knee
  • Look over your left shoulder and twist
  • Hold this pose for 30 seconds and repeat the same on the other side

Even though yoga can be very helpful and pain relieving for people struggling with back pain, it is very important to keep listening to your own body during your practice and to use modifications and props when required. You can also adjust the duration of the poses according to your own situation.

If you want to learn more about different yoga asanas, their benefits, how to practice them and which modifications to use in which situation, follow a Yoga teacher training course with Arhanta Yoga in India or in the Netherlands.

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  • 90,000 Will yoga help with back pain?

    Until now, medicine does not know a miracle remedy that would help get rid of back pain. But every fourth inhabitant of the planet suffers from this. But if you go to non-traditional methods of treatment, then you can immediately pay attention to yoga. It is she who will give us an effective and safe recovery of the spine.

    Today, a huge number of people with enviable persistence experience back pain. Pain relievers, all kinds of ointments, and even surgery cannot guarantee complete healing. Nevertheless, many doctors can attest to the fact that yoga can do something that traditional medicine cannot. The most important thing is patience and attention to your feelings. I will tell you about a step-by-step system of actions and how yoga is useful for back pain.

    The first thing to do is to find the cause of the pain .Make sure your back pain is not a “side effect” of a life-threatening illness. Causes such as cancer or, for example, aortic aneurysm can also cause back pain, but they are much less common. The most common cause is inflammation of the sciatic nerve, but let’s not guess on the coffee grounds and undergo a medical examination. It is also necessary in order to be one hundred percent sure that yoga classes will not be able to cause harm.This is especially important for those who are already over fifty, who have a fever, or you suddenly began to lose weight suddenly.

    Caution and more caution. Too active yoga practice in the rehabilitation period after injuries can lead to negative consequences. One has only to overestimate one’s strength – and the condition will worsen, and the pain will intensify. And this will greatly slow down the healing process. It is necessary to observe the principle of the golden mean, since bed rest, according to experts, is more likely to harm than help.First, do those breathing exercises and asanas that are easiest for you.

    Consult an experienced instructor. For good results in the treatment of back pain, it is necessary to consult a specialist in the field of yoga therapy. A qualified yoga teacher will not only teach you how to perform the necessary exercises, but will also create for you an individual training schedule that will most closely match your physical condition and level of fitness.Observing how you will perform asanas and how your body responds to this, it will be able to make adjustments to your practice in time and thereby help protect yourself from possible complications.

    Make friends with yoga. Do not practice asanas that will exacerbate pain. If you have a problem with the lumbar region, try to avoid forward bending exercises, especially twists, such as Janu Shirshasana (Head to Knees pose). Be very careful with the transitions from one pose to another – at this time, attention weakens.Asanas should flow smoothly into one another.

    Remember the psychological cause of the disease. Of course, you shouldn’t blame all your health problems on frustration, resentment, stress and anger. But they play an important, one might say – key role in healing. Pay attention to your state of mind, do not allow negative emotions – they will become an obstacle on your path to health.

    Meditations, pranayama and of course regular yoga practice will help you in this.Believe it or not, yoga is truly capable of healing your back pain. It is even possible that now you are reading these lines with a grain of salt, and in a few months you will be able to subscribe to every word.

    Similar

    90,000 Yoga – “Yoga for back pain – these simple asanas can be mastered by EVERYONE, even those who are almost 50, like me! Photos with me of all asanas and a detailed description of each.We strengthen the abs, tighten the buttocks, fight cellulite, heal the WHOLE body. Contraindications. ”

    As a doctor, I quite often come across the fact that my patients, both very young and older, complain of back pain. Yes, and this cup did not pass me (((

    The reasons are very diverse, but the essence is the same: how to make sure that back pain does not bother me? You can regularly take massage courses twice a year. But massage will not strengthen your muscles, which are a corset for the spine, but only relieve tension and muscle spasm and improve blood circulation.This is, of course, fine too. But weakened muscles will not hold the spine well, and back pain will bother you more and more often.

    Way out – special exercises that not only relieve muscle tension and spasms, improve blood circulation, but also strengthen them, increase the flexibility of the spine, and correct posture. Then the back will not bother you.

    Experienced physiotherapists (this is the kind of doctor who, among other things, is engaged in special physiotherapy exercises) know that the most effective exercises are taken from yoga, or rather, from its direction, which is designed to improve the body through exercises – hatha -yoga.

    I want to share these exercises with those who, perhaps, are no longer 18, but 28 with a ponytail, and the size of the ponytail does not matter. After all, we know that there are no 38-year-old women, but there are 18-year-old girls with 20 years of experience)))

    ***

    CONTENTS

    Start. This is about how I got to the life of this yoga.

    General rules. How, when and how much.

    Contraindications. Who is not allowed, and who is not.

    Marjariasana Bitilasana ( Pose of a cat – cow ) – the whole body, back, buttocks, abdomen, internal organs, hemorrhoids

    Shashankasana (Pose of the moon, or hare) – back, internal organs

    Pavanmuktasana (Pose of the release of winds) – back, intestines, constipation, hemorrhoids

    Utthita Parsvakonasana (Pose of the lateral angle) , variation – waist, abdomen, hips

    Sitting angle, face down) – back, hips, internal organs

    Setu bandhasana (Half bridge) – back, buttocks, hips, hemorrhoids

    Diagonal stretching on all fours – back, buttocks, thighs calves

    Jathara Parivartanasana (Abdominal Twisting Pose) – lower back, internal organs

    900 04

    Tadasana with arms in Namaste (Mountain Pose with arms in greeting) – chest, arms, shoulder joints

    Pashchimottanasana (Folded leaf pose) – back, internal organs

    Uttanpadasana (Knife) – press

    Shavasana (Dead man’s pose, but for the living, variation) – back, internal organs

    Bicycle (variation) – whole press

    Dandasana (plank pose) on forearms – whole body

    ***

    Beginning.How I got to the life of this yoga.

    I met yoga exercises (light versions) for a long time. And although I repent, it is often too lazy to perform the whole range of exercises, I try to adhere to the required minimum, because without this, the back immediately makes itself felt.

    It all started with the fact that 15 years ago I injured my back while sledding (amortization injury of the lumbar spine). Orthopedic belt (then it was a linen sheet), manual therapy, massages … The lower back hurt for a year.Then I felt good, but sometimes, about once a year, pains appeared in the lower back, in the sacral region, then in the cervical region. I went to a chiropractor, and everything went away.

    But one day there was pain in the neck and thoracic spine. After 2 sessions of manual therapy, it did not get any easier, and there was absolutely no money for further treatment. And then a lucky chance introduced me to a colleague, an excellent specialist in physiotherapy exercises and a wonderful person.She taught me exercises, most of which were taken from yoga, which I first performed in the gym under her guidance, and then at home. The whole set of exercises took half an hour every day. And after 7 days the pain was gone! And it cost me completely free.

    If you exercise regularly – excess weight goes away, the stomach and buttocks are tightened, the manifestations of cellulite are reduced. But I gave up exercise, as is often the case.

    Then, when about a year later, back pain appeared, again my dear colleague taught me exercises that relieved the pain in a few days.I must say right away that I applied for help as soon as pain appeared, on the same day, or the next day. If I passed with pain for several weeks or months, as some do, I think the problem would not have been resolved so quickly.

    And then I studied this issue on my own, over time I added a few more exercises to my piggy bank.

    Now I try to do at least 3-5 exercises for the spine in the morning. If a complex for losing weight is sometimes too lazy to perform, then I don’t want to joke with my back.Anyone who has had a back or lower back pain at least once in his life will understand me.

    And if there is an acute pain … Here’s how recently: I sat on the floor for a long time in a very uncomfortable position, then rose sharply – and felt an acute pain in the lower back, radiating to the thigh. I went to another room, unrolled my karemat on the floor, which I use as a yoga mat, did a few exercises to stretch the spasmodic muscles and unblock the infringement – and the pain went away completely. If on this day you do not twitch to make any sudden movements, sit crookedly on a chair, crossing your legs, and the like, the pain will not return.

    In case of acute pain, beginners can only perform asanas (postures) to relax the muscles on their own – for example, Shavasana (Dead Man’s Pose).

    When acute pain has passed, most often after 10-14 days, you can start exercises to strengthen and make the muscles of the back, the press more elastic and so that the pain does not return.

    ***

    GENERAL RULES.

    – It is best to take the first lessons under the guidance of a good instructor.In yoga, there are postures (they are called asanas) and exercises that can lead, if performed ineptly, to serious injuries!

    Therefore, I will not specifically describe here strong deflections, complex twists, or poses that can cause injury. By the way, this can be a good guideline when choosing a yoga instructor: if the instructor shows a beginner the plow position (Halasana), which, if performed ineptly and with an unprepared spine, can lead to serious injury to the cervical spine (I am not even talking about the shoulder-blade stand – “Sarvangasana”, which is sometimes called “birch”) – then you need to tear the claws run away from such a “master” as far as possible.

    – Focus on your feelings! Nothing should hurt during exercise! If you feel pain while performing an exercise, then you are either doing it incorrectly, or this exercise is now contraindicated for you. Perhaps a feeling of discomfort, very slight soreness, but as soon as you feel pain – that’s it, stop there, do the exercise not to the end, but in a light version.

    – Do not exercise on a soft surface (bed, sofa), or on too hard (bare floor, or covered with a thin carpet).The ideal option is a yoga mat or cushion (link at the bottom of the review).

    – At first, it is more convenient to practice, controlling the correctness of the asanas, looking in the mirror. I don’t have a wardrobe with a mirrored door, so I just removed the mirror from the wall in the hallway (it was not difficult) and set it against the wall. Then you will do everything right on the machine.

    – Do not exercise after meals, wait 2-3 hours. Or do it in the morning if that’s more convenient for you.

    – if you can, breathe through your nose, and, if possible, with your stomach, and not with your chest. Please note that it is often written that the exercise is performed on exhalation, or there are other remarks about breathing. This may seem like a small thing, but IT’S IMPORTANT! Without this, the effectiveness of the impact is reduced.

    – perform all asanas SLOWLY!

    – start with exercises that are performed while standing, then move on to exercises on all fours, then sitting, then lying down.End with a relaxation exercise (Shavasana)

    – Keep the room fresh (ventilate the room before exercising)

    – Try not to overwork. You do not need to strive to master all the poses at once. For a start, 15-20 minutes is enough.

    ***

    CONTRAINDICATIONS.

    Yoga is contraindicated for:

    – acute diseases (pneumonia, acute otitis media, acute pancreatitis, acute cholecystitis, etc.)

    – blood diseases, oncology, heart failure

    – with acute pain in the spine, joints, internal organs

    – during headache, migraine

    – during menstruation

    – during acute infectious diseases (flu, tonsillitis, food poisoning, chickenpox, etc.).

    For pregnant women, you can choose a set of exercises, but this requires a strictly individual approach.

    These are general contraindications.If some exercise has its own, additional, contraindications, I indicate this separately in the description of the asana.

    ***

    So, let’s get started?

    Please do not be too harsh judges.

    Yes, I could use a thinner waist and a tummy in cubes tighten up and hips are slimmer

    And I do not tie in a knot – my favorite exercises are quite simple, these are light versions of asanas.

    But I have extenuating circumstances: I am no longer 18, and not even 28, but scared to say – almost 50 (without 2 years), and I have never played sports.

    Therefore:

    – I want to show the EASIEST, but VERY EFFECTIVE exercises that are suitable for EVERYONE, because most often they are needed not by those who have an ideal figure, but by those who have the very opposite – these asanas can be performed without special preparation, you do not need to practice yoga for years.

    Do not forget: we perform all exercises SLOWLY, not relaxed, but do not overstrain the muscles or overstretch them.

    ***

    Marjariasana – Bitilasana (cat – cow pose).

    This asana acts on the entire spine , from the cervical to the lumbosacral. With its correct implementation improves blood circulation of internal organs, buttocks are tightened, due to improved blood circulation, the manifestations of cellulite are reduced.

    It is also an excellent prevention of exacerbation of hemorrhoids (but this exercise alone cannot be used for hemorrhoids, how to get rid of hemorrhoids – read “How to cure hemorrhoids without drugs”, link at the end of this review)

    This asana is one of my favorite, because it is actually acts on the entire body.And I really want to be flexible like a kitty

    Starting position.

    Cat Pose . Get on all fours so that your arms, torso and legs form the letter P, that is, your arms and legs should be at right angles to your torso, and not move apart or move out.

    Legs should be together. Exhaling air slowly, bend your back like an angry cat, pull your stomach as far as possible under the ribs, tilt your head as if you wanted to reach your navel with your nose, tighten your buttocks, pull in your anus (as if you were trying to hold back gases).Hold this for a few seconds.

    Cow Pose . Next, inhaling slowly, return to the starting position and arch your back slightly, relax your stomach, straighten your neck and stretch slightly.

    Don’t wring your neck back or bend over too much (you’re a beginner). If you are often bothered by lower back pain, do not do this part of the exercise – return from the cat pose to the starting position, and that’s enough.

    Repeat this asana 3 times. Over time, you can increase the number of repetitions to 5-6 (I only do three times so that I have strength for other exercises).

    ***

    Shashankasan (pose of the moon, or hare) . In Sanskrit it is a play on words: “shashank” is the moon, and also “shash” is a hare, “ankh” is paws

    This asana is also one of my favorites, as it is quite easy and at the same time very useful. Again, it affects the entire spine.Shashankasana is very helpful for lower back pain. This asana stretches the muscles of the back, relieving the pinching of the nerve roots (sciatica). It is very effective in osteochondrosis, reduces pressure on the intervertebral discs, due to which they take the correct position.

    When breathing with the stomach in the final position, the blood circulation of the internal organs, including the intestines, improves.

    Sit in the Vajasan pose. To do this, you need to kneel down, and then sit on your heels. Put your hands on your knees, straighten your back.

    While inhaling, slowly raise your straight arms above your head:

    Exhaling, slowly bend forward lower and lower until you put your bent arms on the floor, and put your head between your hands, touching the floor with your forehead. The forehead and elbows should be in line.

    If you can’t put your elbows and head on the floor, bend over as much as you can.

    Sitting in this position, try to relax your whole body. Breathe slowly into your stomach; you should feel the stomach touching your hips as you inhale. Stay in this position for a few minutes (count to 100).

    Then slowly return to Vajrasana (starting position).

    Perform this asana once.

    ***

    Pavanmuktasana (wind release pose)

    In Sanskrit, “pavan” – wind, “mukta” – release, asana – posture.This is also one of the simplest and most useful asanas.

    It was so named because it gently massages the abdominal organs, especially the intestines, and promotes the passage of gas (so try to be alone at this moment. Helps the release of stagnant bile from the gallbladder. Helps fight constipation. Useful for the prevention of exacerbations of hemorrhoids.

    In addition, this asana is also very useful for of the entire spine, especially for the lumbosacral region of the spine, improves blood circulation in the hip and knee joints, therefore it is very useful for arthrosis.

    The ideal time to do this asana is in the morning after waking up. We woke up, went to the toilet – and on the rug))

    Execution:

    – lie on your back

    – exhaling, pull the RIGHT knee to your stomach and chest, helping yourself with your hands, while trying not to take your other leg off the floor, but with your head reach for knee:

    Ideally, you should touch your knee with your nose. Do not lift your lower back off the floor.

    – hold this for a few seconds, and then, while inhaling, return to the starting position.

    Repeat with the other leg.

    Repeat the same, bringing both knees to the stomach and chest:

    Repeat the entire cycle 3 times.

    Important! This asana should be started only with the RIGHT foot. The fact is that our large intestine in the abdomen is folded like a hose in a basin, but not somehow, but clockwise. If you start this asana with the right foot, the intestines are massaged ON THE ROUTE, this stimulates its emptying from gas and stagnant feces.And if you start the asana with the left leg, there will be a massage against the bowel movement. It’s as if you did so that the contents of the toilet did not pour into the drain, but went in the opposite direction

    If you cannot perform this asana in the morning on an empty stomach, you can do it at any other time, but after eating, at least 4 hours (drink does not count).

    If you are concerned about constipation, this asana will help under the following conditions: in the morning after waking up, go to the toilet, if necessary, then drink 1 glass of warm (always warm!) Water and immediately after that perform Pavanmuktasana at least 3 times.With severe chronic constipation – up to 10 times.

    Contraindications: exacerbation of inflammatory processes (abdominal pain, cystitis, joint pain, acute hemorrhoids)

    ***

    Utthita Parswakonasana, lateral angle pose (variation)

    Strengthens the muscles of the lateral surface of the trunk, removes fat deposits in the waist area. Just what I need!

    Get on your knees.As you exhale, stretch your left leg to the side, place it on your toe, resting your right hand on the floor.

    Raise your left arm and extend it over your head, pull it until you feel a stretch in the waist from the side. Hold this for a few seconds. As you inhale, return to the kneeling position.

    Important! The knee, toe and palm on which we are leaning should be on the same line. Do not bend your elbows.

    Do not lean forward or fall back. The extended leg and arm should form one straight line with the body.

    The exercise should be performed 3 times in each direction.

    ***

    Adho Mukha Upavishtha Konasana (Face Down Sitting Angle Pose).

    Like all asanas in this complex, this is a simplified version that everyone, well, or almost everyone can do.

    This asana is ideal for those who want to have toned legs. During this exercise, among others, one of the most difficult areas is being worked out – the internal muscles of the thigh.Calves are tightened. By improving blood circulation, the appearance of cellulite is reduced. In addition, the blood circulation in the perineum and the pelvic organs is improved, therefore it is believed that this asana promotes sexuality.

    Sit on the floor and spread your straight legs to the sides as wide as possible. You should feel the tension on your inner thighs. Pull the socks towards you. If at first it is difficult for you to take the correct body position, rest your back against a wall (bed, chair).

    Place your hands in front of you and exhale, slowly moving your hands (“walk with your hands” on the floor)

    until you bend as low as you can, but don’t overstretch your lower back.Feel the tension in your hips, calves, and lower back. Lower your head down:

    Hold this position with support on outstretched arms for a few seconds. While inhaling, moving your arms in the opposite direction, return to the starting position.

    The exercise must be performed 3 times.

    Contraindications: pain in the lumbosacral spine.

    ***

    Setu bandha Sarvangasana (half bridge).

    This asana acts on the lumbosacral region of the spine, the front and side surfaces of the thighs (cellulite), hip and knee joints, tightens the buttocks, improves blood circulation in the pelvic organs, therefore it is used for constipation and hemorrhoids, inflammatory diseases of the pelvic organs.

    Lie on your back. Bend your legs at the knees and place them on the floor. Try to reach your heels with your hands, if it doesn’t work out, reach as far as it will go.Do not spread your legs wide – the effect of the exercise will be less. There should be a distance of about one foot between the legs. As you exhale, slowly raise your pelvis, bend your back, squeeze your buttocks, and pull in the anus. Keep your feet on the floor. Hold for 3-5 seconds.

    Inhale, lower yourself slowly, relax.

    Repeat 3-5 times.

    ***

    Diagonal stretch on all fours.

    I didn’t find this pose in yoga, maybe it’s not from yoga either.It was shown to me by a colleague, a physiotherapist. And it is very useful (tested on myself) for the whole back.

    This exercise has a positive effect on the 90,073 entire 90,074 spine, especially the lumbosacral region. Tightens the buttocks, back of the thighs, calves, improves blood circulation in this area, thereby reducing the appearance of cellulite.

    Get on all fours as you would for a cat pose (with your arms, torso, and legs forming a U).As you exhale, extend your left arm – right leg (at the level of the torso, so that the arm and leg are parallel to the floor). Pull the sock towards ourselves. We stretch, as if we were pushing something with our hand and pushing it away with our foot.

    Breathe calmly and evenly.

    Head in line with the back line. Don’t throw your head back! And don’t bend your lower back.

    Hold this position for a few seconds. At first I could hardly keep my balance in this position. If this is the case for you, do not worry, in time everything will work out.Hold on for 1-2 seconds is good. The time will gradually increase.

    Return to starting position. The same, only change arm and leg . Repeat the cycle 3-6 times.

    ***

    Jathara Parivartanasana (twisting of the abdomen), variation.

    This asana is useful for of the total spine, especially for the lumbar spine. Improves blood circulation in the abdominal organs, in the hip joints.

    Lie on your back, spread your arms to the sides, and bend your knees and place them on the floor (legs should be together).

    As you exhale, slowly turn your knees to the right, laying them on the floor, and turn your head to the left. If you can’t reach the floor with your knees, then do as much as you can, but remember – nothing should hurt! Do not lift your shoulders and butt off the floor. Hold for 3 seconds.

    Inhale, turn to starting position.Then the same thing, only in the other direction (knees to the left, and head to the right).

    Do the whole cycle 3 times.

    ***

    Tadasana with arms in Namaste (mountain pose with arms in greeting).

    This asana is useful for the entire spine and improves posture. Especially useful for women, as it helps to maintain the shape of the breasts. Strengthens the abdominal muscles. Improves blood circulation in the shoulder, elbow, and wrist joints.

    Stand in Tadasana (mountain pose). To do this, you need to stand up straight, put your feet together (if it is so difficult for you to maintain balance, they can be placed one foot wide, but do not spread your socks to the sides). Keep your back straight, head straight. Pull in your stomach. Hands along the torso.

    As you exhale, fold your arms into the Namaste position (in India this is a greeting) and strain, pushing your hands towards each other.

    Feel the muscles in your arms, chest and abdomen tighten. The elbows should be parallel to the floor.

    Hold this for a few seconds, while inhaling, lower your arms.

    Repeat 3 times.

    From habit, hands in this asana may initially tremble like in an alcoholic , do not be afraid, it will pass.

    ***

    Pashchimottanasana (folded leaf pose)

    “Pashchima” in Sanskrit means west, Uttan is extension.Literal meaning: extension of the western side of the body. This asana is also called the folded leaf pose, because in it the body lies on its feet, like a folded sheet in half.

    This is one of the most useful asanas. I love it very much, as it affects the entire spine, but it is especially useful for the lower back. If it is performed regularly, the pinching of the nerve roots in the lumbar region is relieved, pain goes away. This asana is also useful for the abdominal organs: intestines, bladder, uterus, improves the activity of the kidneys and adrenal glands, liver, pancreas, and gonads.

    It is with this asana that I relieve myself a sudden pain in the lower back (and after that I do Shavasana for relaxation). But I do not advise you to do this without experience.

    Sit on the floor with your legs extended, they should be together. Place your feet on the floor. Place your hands on your hips. As you exhale, slowly sliding your hands over your legs, bend as low as you can. ( Ideally, you should touch your knees with your forehead, and grab your big toes with your fingers, without bending your knees ).

    But this is a light version of the asana, which, nevertheless, is very useful. Therefore, grab your heels, if you can’t – your ankles, you can’t your ankles – grab your legs under your knees as close to your feet as possible and stretch your head towards your knees. Pull your toes towards you. Place your elbows on the floor.

    You should feel a strong tension under your knees.

    Hold as long as you can, breathe calmly. Then, while inhaling, sliding your hands along your legs in the opposite direction, return to the starting position.

    Do not overexert yourself. Bend over without jerking. From habit, the legs in the knees will still slightly rise above the floor – this is not scary.

    This asana must be performed once. Advanced yogis linger in this position for several minutes (up to 5 minutes), but if you perform based on your capabilities, the asana will bring you more benefit.

    Contraindications: herniated discs, inguinal hernia, sacral pain, pain in the hip joints,
    asthma.

    ***

    Uttanpadasana (Scissors).

    This asana strengthens the abs, has a good effect on the abdominal organs.

    Lie on your back, put your hands under the buttocks so as not to overload the lower back. The legs are straight, the lower back is pressed to the floor.

    As you exhale, raise your legs, spread them to the side and swing, turning one leg after the other, like blades in a scissor.

    Do not raise your legs high: the higher the legs, the less the impact on the abs.

    Important: do not lift your lower back off the floor!

    Contraindications: frequent pain in the lumbar spine.

    ***

    Shavasana (dead man’s pose), variation on the chair.

    This asana can be performed for acute back pain as an emergency aid. It helps to relax the muscles and relieve stress on the spine.It also promotes the outflow of stagnant blood in the veins of the legs, therefore it is useful for varicose veins.

    If you are doing a complex of asanas, this asana should be the last one.

    Lie on the floor with your feet on the seat of a chair. Do not bend your lower back! For convenience, you can put a roller under your neck (I rolled it out of a jacket).

    Try to completely relax your whole body. Breathe calmly and evenly. Lie like this for 5 minutes. Before that, you can turn on quiet relaxing music.

    Then remove your legs from the chair, turn on your side, sit down, sit for 10 -20 seconds and slowly get up.

    Contraindications: high blood pressure.

    *** *** *** *** *** *** *** *** *** *** *** *** *** *** *** * ** ***

    When back pain no longer bothers you, you can do the exercises “Bicycle” (variation) and “Plank” for weight loss, for the press, to strengthen the back muscles.

    Bicycle (variation).

    In this version of the “bicycle” all abdominal muscles, including obliques, are worked out very effectively.

    Improves blood circulation in the abdominal organs. It also improves blood circulation in the thighs and buttocks (we fight cellulite).

    Lie on your back, bend your legs at the knees, hands behind your head, interlock your fingers. Do not pull your head with your hands and do not strain your neck!

    Raise your head, shoulders and upper torso, but keep your lower back flat on the floor.

    Move your feet as you would on a bicycle. At the same time, bending the right leg, with the left elbow we reach the knee, turning towards the bent leg:

    Next, we straighten the right leg, bend the left one, turning to the left, with our right elbow we reach the knee:

    And so on we ride a bicycle twist our legs, alternately turning towards the bent leg and touching it with the opposite elbow.

    Continue the exercise until a burning sensation in the abdominal muscles is felt and a little more. Break for 10-20 seconds and second approach, third, fourth – as long as you can. When to stop? Then, when it is difficult to perform the exercise, the muscles of the press burns like fire.

    Important! The lower the legs are above the floor, the more efficiently the abs are worked out. Also, this exercise is weakly effective if done quickly. So take your time.

    And don’t forget: you can’t bend your lower back!

    ***

    Dandasana (plank pose) on the forearms.

    Danda – stick, or plank; asana – posture.

    This asana affects the whole body, strengthens all the muscles of the back, abdominal muscles, tightens and strengthens the buttocks and leg muscles.

    The main thing in this asana is the correct position of the body.

    Lie on your stomach. As you exhale, lean on your elbows and forearms, then on your toes, go to the support lying. Try to stretch the body in one line. Do not bend your lower back up and do not bend down! The shoulder blades should not stick out.Do not bend your knees. Tighten your belly.

    In this position, you need to hold out for up to 2 minutes.

    At first it is good if you manage to hold in the correct position for 10 seconds)) At first there may be a tremor of the body from tension – this is normal, at first from habit I shook like an aspen leaf Next time hold out for 15 seconds, then 20 and so gradually up to 1 minute … Rest for 10 seconds and do another set for up to 1 minute.

    ***

    If you regularly do at least three exercises of your choice every day, there will be tangible benefits.In addition to the beneficial effect on the muscles and the spine, the blood supply to the internal organs improves, and, accordingly, their work, over time, even the immunity is strengthened.

    Be healthy and beautiful!

    My other reviews that may be of interest to you:

    – How to cure hemorrhoids without drugs? How to relieve an exacerbation? Yoga exercises in the acute stage and for the prevention of exacerbations.

    How to lose weight if you are under 50, slow metabolism and you take medications that make you fat? On the system minus 60! Photo BEFORE and AFTER in a swimsuit.What if the process has stopped? Disruptions, nuances. How to maintain the result.

    – Izhevsk karemat – for yoga and other exercises, for hiking, to the beach and fishing, in the mountains and … on the balcony))

    – Roller Lyapko – for back pain , for anti-cellulite and cosmetic massage, for migraines, etc.

    – Eco-Gel for washing. and cleaning from baby laundry soap with your own hands. Can be washed by hand, in automatic and conventional washing machines.Non-toxic, hypoallergenic – a review with a detailed recipe and step-by-step photos.

    – Computer diagnostics of the body. Doctor’s opinion: how I was a computer diagnostician.

    – Eggshell as an ideal source of organic calcium .. Recipe + step by step photo. Comparison with the most famous calcium tablets.

    * * *

    ALL my reviews are here

    I would be glad to comment and answer all your questions!

    Yoga for back pain

    After a huge amount of time, practice and re-read information, it was finally possible to formulate in general terms recommendations for yoga practitioners for problems with the lumbar spine.The prevalence and variety of problems with the lower back does not allow walking on this topic “casually”, getting off with only general words. Moreover, there are many articles on this topic, and some recommendations cause persistent bewilderment (when, for example, without any explanations and reservations, they recommend bhujangasana for herniated discs).

    Let’s start, as usual, from afar, and make a reservation that lower back pain can be of a different nature and signal a huge number of problems that are often not related to the condition of the spine: from kidney disease to pancreatitis, so in case of doubts or concerns it is always better to consult at the doctor’s.

    However, in general, experts highlight the following statistics:
    – in 90% of cases, pain is caused by problems with the spine and back muscles;
    – in 6% of cases, the cause of pain is kidney disease;
    – 4% – diseases of other internal organs (genitourinary system, intestines).

    Thanks to evolution for the gift of bipedal locomotion, because the huge number of problems in the lumbar spine is no coincidence. In humans, the center of gravity of the body is located just at the level of the lumbar region, and when walking, the entire load falls almost completely on the lumbar region.There is evidence that when a person sits down, the vertebrae of the lower back and sacrum experience the same pressure force with which a 170-meter layer of water presses on a diver. In addition, the lumbar region is quite mobile and therefore very vulnerable.

    A long-known truth says “a man is as young as his spine is young.” This is so, because the state of the spine, the central axis of our body, through which the connections of body parts and organs with the brain pass, determines the general condition and health of the body.However, who can now boast of the ideal condition of the spine? With our lifestyle, sedentary work, lack of mobility, inadequate nutrition, improper posture … The muscles of the spine gradually atrophy, and the slightest load can result in injury.

    Yoga can help in many ways to improve the condition of the spine, in particular the lumbar spine, which is very responsive to yoga practice. However, it is extremely important here to build the practice in the right way, to know what is recommended and what is not recommended.Each case is different, so it is important to know your state of health and the limitations associated with it. For example, with a hernia of the spine with its protrusion to the left side, bending to the left should not be performed, as this can provoke a worsening of the condition, while stretching the left side, on the contrary, will reduce the pain syndrome. A completely different picture will be, respectively, when the hernia protrudes back.

    An important point in building the practice is that any asanas are performed starting with the simplest options, and only over time complications are introduced.You also need to understand that you should not expect instant results from classes.

    As general recommendations, the following can be distinguished:
    1. Do not do exercises that cause discomfort or pain.
    2. Exclude jerks and jumps, exit from any asana should be smooth
    3. Consciously and carefully approach twists, at first it is better to exclude them
    4. It is advisable to select a set of exercises individually and practice regularly and often to achieve a beneficial effect.
    5. It is not necessary to expect an excellent effect from one lesson, only persistence and regular training can bring the expected result.
    6. It is necessary to monitor breathing, supplying oxygen to the organs that need it.

    It should be taken into account that the greatest likelihood of worsening the condition or getting injured is possible in standing and sitting tilt positions, backbends, twists and inverted asanas. That is, if not in all, then in most positions. Therefore, the practice must be adequately modified to avoid the risk of injury.

    It is recommended to exclude or modify in your practice:

    1) Deep forward bends to straight legs (both standing and sitting). When the spine is flexed (the movement that occurs when bending), the intervertebral space decreases, the pressure in the anterior sections of the disc increases; the nucleus pulposus shifts back and presses on the posterior fibers of the annulus (A.I. Kapanji, 2009). Forward bends provoke the onset of the disease in 12-13% of all cases (Ya.Yu. Popelyansky, 2003).This is less common than lifting weights (64%), but still often enough to consider this posture unfavorable for the course of osteochondrosis. When performing a tilt to the straight legs, part of this movement occurs due to the rotation of the pelvis on the axis of the hip joints; it is generally accepted that in this case the lower back remains straight, the position of the vertebrae relative to each other does not change – therefore, such a tilt for the lower back is safe. However, the mobility of the hip joints (including in this plane) is different for different people; at a certain moment the volume of this movement is exhausted and further inclination occurs due to the flexion of the lumbar spine – with all the ensuing (described above) consequences.
    It is appropriate to modify the slopes here:
    – Use a wall, chair or bricks as a support when leaning to take some of the weight off the lower back
    – Bend the knees slightly
    – Stretch the back of the thigh from a prone position: when fixing a flat back on the floor, load with the lower back is removed.

    2) Deep deflections (especially those that use arm strength for reinforcement). With an increase in lordosis of any part of the spine, the diameter of the intervertebral foramen decreases and the risk of infringement of the spinal nerve root increases.In addition, in deep deflection, there is a danger of convergence of the posterior edges of the vertebral bodies; with posterior and posterior-lateral hernial protrusions, this can lead to “infringement” of the hernia between the edges of the vertebrae and provoke sequestration (separation of a fragment) of the nucleus pulposus.
    For lumbar hernias, shallow deflections are permissible, performed only by the muscles of the back from a prone position, without support on the hands: sarpasana, niralamba bhujangasana, various variants of shalabhasana.
    When practicing deflection, it is worth remembering:
    – The selection of asanas is made according to the state of flexibility, if necessary, props are used
    – The deflection should be maximally taken from the lower back lower and higher.The gluteal muscles are strained, the chest expands and opens as much as possible.
    – After performing the deflections, compensatory exercises for stretching the muscles of the back are necessarily used.

    3) Seated and standing twisting movements.
    The annulus fibrosus of the intervertebral disc consists of connective tissue fibers that fuse with the vertebral bodies and are located in different directions. With axial rotation, the fibers running opposite to the direction of movement are stretched, and the fibers with the opposite direction are relaxed; the tension of the fibers is maximum in the central fibers of the ring, which have the most oblique direction.Due to this, the nucleus pulposus is strongly compressed. Twisting from a prone position is gentle – it is recommended to perform them even with hernias. Depending on the condition, normal twists may be tolerated, but it is important to remember that all twists with a bent back in the lumbar region are likely to be injured. If you cannot straighten your back during the twist, then you need to modify the position so that you can keep your back straight.

    4) Axial loads on the spinal column. Of course, an increase in the axial load on the intervertebral disc can increase the hernial protrusion or provoke it. Therefore, asanas are excluded in which the axial vertical load increases – for example, shirshasana with full or partial support.

    5) Jumps and spectacular legs. Depending on the severity of the problem in the lumbar spine, these elements are limited or completely removed from practice, since they can create a sharp compression effect on the spine.

    As we can see, there are quite a few limitations. Now a little about what can and should be done to improve the condition of the lower back:

    1) Dynamic movements in the intervertebral joints – they help to renew the intra-articular fluid, improve the trophism of the articular cartilage, stimulate venous and lymphatic outflow. It is very important that dynamic movements are performed in a moderate, safe range (usually 70-80% of the maximum amplitude) and without discomfort.Dynamic vyayamas can engage parts of the spine in all planes, including flexion (flexion), extension (extension), lateral bends (lateroflexia), twisting (rotation). Twisting is performed mainly in those positions where the spine is horizontal – lying on the floor and in the palm-knee position (majariasana).

    2) Strengthening the back muscles. In order for the work of the muscles of the back to be coordinated, to increase the stability of the segments of the spinal column, for the normal flow of water to the discs and nutrients and oxygen to the tissues, the deep muscles of the back must be trained and there must be mobility in the segments of the spine.Various variations of salabhasana, virabhadrasana, etc. are shown.

    3) Strengthening the abdominal muscles. Do not forget about the anterior muscles, since they provide the fixation of the lumbar spine. Ardha navasana is best suited to strengthen them.

    4) Traction techniques (traction) are traditionally recommended for this kind of problem. This includes such asanas: shashankasana, adho mukha virasana, adho mukha svanasana with a belt (the belt is located across the pelvis at the level of the groin folds and is attached to the wall bar or hooks, if any), utkatasana (it is also better to perform it with a belt to achieve better traction).

    5) Correction of the physiological curves of the spine is a prerequisite for successful work. Posture disorders are an additional factor provoking the development and aggravation of hernial protrusions, as well as the manifestation of clinical manifestations (pain syndrome, sensitivity disorders).

    6) The practice of relaxation in high quality and deep versions , performed regularly, will be a serious help to successful yoga therapy. The practice of shavasana and yoga nidra, by reducing the general muscle tone, helps to eliminate enslavement in problem areas of the spine; normalization of the psychophysiological state increases the threshold of arousal and reduces pain sensitivity.When working with the pathology of the spine, one should take into account the peculiarities of posture and use various variants of shavasana with the use of additional devices (props) – this allows to achieve a comfortable state of the patient and at the same time to influence the physiological curves of the spine in the right way.

    Finally, I will repeat that the practice should be built individually and take into account your condition and capabilities. Always be attentive to yourself, listen to your body, in everyday life, monitor your posture, the position of the spine and legs, if necessary, sit for a long time, move more, lift weights correctly.Practice regularly, carefully, mindfully, and then you say goodbye to lower back pain. Or at least make your life a lot easier!

    © Julia Inyushina. August 2018

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    How yoga can help treat back pain

    How yoga can help treat back pain The most widely practiced form of yoga is Hatha Yoga. Hatha yoga includes a number of different postures called Asanas, which are based on the correct breathing techniques called Pranayamas.By mastering very simple foundational and sometimes very difficult body postures in combination with breathing techniques, significant improvements in health and physical development can be achieved.

    Physical benefits of yoga

    Strengthening the muscular apparatus, due to the retention of yoga poses. Yoga helps to increase the strength of even the deepest and smallest muscle groups. Holding poses in yoga can be very difficult and not always comfortable.However, with proper concentration and correct execution, these positions allow you to activate and use muscles throughout the body. Muscle strength is developed during the static holding of various yoga postures and during the execution of various movements.

    Many of the yoga poses gently strengthen the back and abdominal muscles. The muscles of the back and abdominals are important components of the muscular corset of the spine, helping the body to maintain proper upright posture and perform movements.When these muscles function well, the degree of back pain can be significantly reduced.

    Stretching and relaxing in yoga. Yoga includes a combination of stretching and relaxation, which allows you to reduce tension in the muscles that carry the main load. Yoga requires an individual walk and a smooth execution of poses with a hold from 10 to 60 seconds. In a particular position, some muscles relax while others stretch, promoting relaxation and increased flexibility in the joints.

    For people with low back pain, stretching is very important. For example, stretching the muscles of the back of the thigh helps to increase the range of motion in the pelvic region, thus reducing stress on the lumbar spine. In addition, stretching in yoga increases blood flow to tissues and muscles, which allows you to increase the flow of nutrients, as well as accelerate the process of removing toxins from the body, generally improving the trophism of the muscles and soft tissues of the lumbar spine.

    Breathing is considered very important during yoga posture. Holding a posture tends to hold the breath. During breathing, it is necessary to strive for it to be deep, free and rhythmic through the nose both on inhalation and on exhalation. The quality of breathing largely determines the quality of yoga practice. It helps to relax the body and stimulate blood circulation.

    Posture, improving coordination and body balance through yoga. Yoga poses are designed to improve the physical condition of the human body.With the systematic application of the practices, it is possible to improve posture, develop a sense of proprioception and coordination with proper alignment and symmetry of the head, shoulders and pelvis. Also, unlike many other forms of exercise, yoga helps to stretch and strengthen symmetrically both sides of the body equally.

    Correct body posture and good posture, which helps maintain the natural physiological curves of the spine, is an important part of spinal rehabilitation and avoids lower back pain.Awareness and feeling of one’s own body through yoga increases with practice. Perception through the sensations of one’s own body while performing a certain posture and changing position allows not only to strengthen the muscles, but also helps a person understand the limitations of his own body. Increasing the level of self-awareness (muscular-articular feeling) allows the person to understand what types of movements should and should not be performed.

    Psychological benefits of yoga. Hatha yoga practice allows the practitioner to focus on the state of mind.Practicing meditation can reduce stress and improve your mood. These psychological benefits play an important role among the overall healing benefits of yoga.

    There are several theories as to why mental health may affect those who suffer from back pain.

    • Many people believe that the severity of back pain increases due to the person’s increased susceptibility. Negative psychological and emotional factors do not necessarily create physiological disturbances in the back, but may tend to exacerbate the condition and problem that already exists.Thus, decreasing the perception of pain (for example, through meditation) can reduce the overall sensation of back pain.
    • Another point of view is that mental factors are primary. So, psychological and emotional factors are the basis for the development of a feeling of pain, which subsequently provokes the development of physical disorders in the human body. For various reasons, constant stress and negative emotions can actually lead to the development of back pain.This, in turn, causes secondary negative emotions and psychological disturbances. Thus, the vicious circle is closed.

    Yoga Poses (Asanas)

    Interestingly, many of the basic yoga postures are already widely practiced in various kinesiotherapy centers by physical therapists and physical rehabilitation specialists. For patients who are already familiar with kinesiotherapy for back pain, many stretches and yoga postures will already be known.

    Basic yoga postures

    Below, we briefly describe three postures that are commonly used in yoga: Cat Pose Starting position – get on all fours; hands are shoulder-width apart, and all the time rest on the floor.Legs can be kept together or slightly apart; the heels do not touch each other, the feet are directed backward. Inhale and bend down, while throwing your head up and back. The arms and legs are motionless when performing the back arch. Hold this position for a few seconds. As you exhale, tilt your head and press your chin to the interclavicular fossa, at the same time bend your back up. Do 10 cycles, but without stress. Remember breathing! Hold each position for 5 to 10 seconds.

    Cobra Pose

    Starting position – lying on your stomach, arms along the body, relax. Lie there for a while, breathing free. The more you relax, the greater the effect of the asana will be. Place your palms at shoulder level with your forehead on the floor. While inhaling, slowly raise your head due to the muscles of the neck and shoulder girdle, hands are not involved. When you reach the limit, start lifting your shoulders and upper torso, using only the muscles of the back and neck (without the involvement of the arms).Having reached the end point, bend as much as possible due to the efforts of your hands. Hold for 10 to 15 seconds and slowly return to the starting position.

    Knee to Chest Pose

    Starting position – lying on your back, hands are on the floor along the body, feet are slightly apart. Take a deep breath, and as you exhale, lift and pull your right knee to your chest, wrapping your arms around it, and trying to touch it with your nose. Hold for 10 to 15 seconds, feeling a stretch on the back of your thigh.With an exhalation, return to the starting position. Repeat with the left knee. Yoga poses should not cause any pain, numbness, or tingling sensation. If, nevertheless, such sensations arise during their execution, it is worthwhile to smoothly return to the starting position and not perform it.

    Adapt yoga exercises for comfortable performance

    Simple modifications of many yoga poses can be used for patients with low back problems. For example, to relieve tension in the lumbar spine while lying on your back, place a towel roll or pillow under the patient’s knees.With a good yoga teacher, almost all postures can be performed, even for those with chronic back pain. I wish you success!

    21 yoga exercises to relieve back pain

    Spine Yoga Therapy .

    A set of yoga exercises for self-relieving pain.

    Useful article for those with back injuries and pain. With the help of the exercises detailed and illustrated in this article, you can independently get rid of painful sensations in the lower back, as well as strengthen the muscles of the back and abdomen to prevent problems in the future.You can describe these exercises as yoga for the back.

    The article will be of interest to yoga instructors and yoga therapists , who will undoubtedly benefit from this material and will be able to effectively help those in need.

    Advice to yoga practitioners

    This article about yoga therapy of the spine will be interesting both for those who have been practicing yoga for a long time and for novice practitioners, for those who are taking their first steps on this difficult, but noble path.Through negligence, ignorance, or too strong a desire to get an early result, practitioners sometimes abuse the fact that they mercilessly “load” their bodies, causing themselves suffering and earning injuries. The gross mind is oblivious to the signals the body sends in the hope of curbing wrong actions and ending the violence. As a result, knees, lower backs, wrists, etc. “fly” in incorrectly practicing yoga. I have to recover from yoga therapy classes.

    How to maintain a balance between non-violence to the body, caring for it as a part of the universe, and your desires?
    Desires can be completely different from how to learn to sit in the lotus position, to maintain youth and health, to get rid of bad karma, awakening the spirit, etc.d.

    First of all, you need to develop understanding or awareness, the range of distribution of which is not limited and in the final expansion corresponds to Enlightenment. Without the development of awareness, even without understanding the need to develop it, it is very difficult to move along the noble path, and at each of its segments there will be certain problems-prompts, the nature of which will be refined, but there will be no cardinal changes in their perception.
    The simplest, one might say the first, tips for beginners to practice yoga are problems with the body as a result of incorrect practice.Here you need to immediately understand for yourself, if you started practicing, then you need to devote at least two, and preferably three classes a week to this. There should be a regularity of classes. You should choose a group for yourself according to your level, and not by a convenient location. Independent study of the ancient texts of Yoga and the works of modern masters will positively affect the standard of living and the nature of the practice. In the classes themselves, you need to maintain presence, be aware of the sensations that are happening at the moment, practice in a collected manner and without distractions.Following this, we can confidently say that you will not have any injuries. Well, at the end of the introduction, it should be noted that the performance of certain asanas, such as, for example, padmasana, chakrasana or hanumanasana, is not a goal to strive for, anticipating that having achieved it, you will get something or something. then you will achieve. You need to practice yoga according to your individual characteristics, not to confuse method and purpose, and develop understanding and awareness.

    Back pain

    Many, starting to practice asanas, are faced with pain in the lumbar region.The pain can be of a different nature, sometimes there is no particular pain in the lower back, but there is pain that runs along the back of the leg, reaching the toes. Sometimes the pain is localized in the lower back. The intensity of pain can vary, especially after long periods of sitting or at the end of a working day. In acute functional blockade, the pain is so strong that having taken a certain position in which the sensations of pain subside a little, it is even impossible to move because of the fear that the painful sensations will paralyze the whole body again.This creates a certain discomfort in life, prevents its full manifestation. A lingering problem can affect the functioning of internal organs, disruption of blood supply and, as a result, various diseases can come. What to do if you began to suffer from back pain? How to build a yoga practice after injury and start enjoying life in all its forms again?
    To answer these questions, it is useful first to familiarize yourself with the anatomical structure of the spine – after all, it is its structural components and the muscles of the back that are the causes of pain and the discomfort that causes us pain.

    Spine function

    The spine in our body is, first of all, a frame base on which all other parts of our body are “assembled”, as the spine performs a shock-absorbing function – the spine has natural physiological curves: in the neck – lordosis, in the thoracic region – kyphosis, in the lumbar again lordosis and kyphosis in the sacrum. As a result, the muscles, ligaments and discs with the vertebrae form a kind of spring, for example, when walking, when we transfer weight from foot to foot, the spine contracts and unclenches synchronously with steps.As a result, the internal organs and the brain make soft rocking movements. The next function is a protective function, the spine protects the spinal cord, which passes inside the spine, a huge number of nerve endings rush to the spinal cord through which nerve impulses pass to the internal organs, in turn. through the nerve endings, internal organs “contact” with the spinal cord, sending response signals.

    Spine structure

    The spine is divided into five sections – the cervical, thoracic, lumbar, sacrum and coccyx.The basis of the spine is made up of the vertebrae (porous bone formations), to which the intervertebral discs are attached, or, more precisely, the vertebrae are fastened together by the vertebral discs. It turns out, as it were, a layer cake: vertebra, disc, vertebra, disc, etc.

    The basis of the spine is made up of the vertebral bodies and intervertebral discs. The discs with the vertebrae are embedded, as it were, in a stocking made of strong ligamentous tissue. The anterior and posterior longitudinal ligaments start from the I-II cervical vertebra and end at the level of the I-II sacral vertebra.Ligaments stabilize the spine and prevent excessive movement. Almost every vertebra has three pairs of processes and one unpaired. An unpaired spinous process departs from the arch of the vertebra to the back of the body; these processes can be easily felt with your fingers, moving the palm along the midline of the back. Four articular processes extend from the vertebrae above and below, which connect with the articular processes of the underlying vertebra and the overlying vertebra, forming 4 facet joints. The transverse processes extend along the sides of the vertebra, they serve as guides for movements.
    The muscles of the deep muscles are attached to the processes, which help to unbend and twist the spine on the sides. Muscles play an important role in the movement of the spine and in the stabilization of the latter. There is a so-called muscle corset, which, in addition to the deep muscles of the back and neck, includes the superficial muscles of the back and neck and the abdominal muscles.
    Closer to the posterior surface of the body, the vertebrae and their arcs form a hole through which the spinal cord passes.

    Deep back muscles

    There are long deep back muscles and, accordingly, short ones.For us, among the long muscles of the back, the muscle that straightens the spine m will be of interest. The Erector spinae is a powerful back muscle that runs along the entire spinal column, from the sacrum to the occipital bone, and the multifidus muscle, a muscle located at the back of the spine. With a unilateral contraction, it rotates it, with a bilateral contraction, it straightens it. Strengthening these muscles helps to deal with segment instability and helps stabilize and extend the spine for other common problems.The polypartum muscle allows you to control the inclination of the spine and its extension, realizing the coordinated work of the articular surfaces of the facet joints of the vertebrae.

    The short deep muscles include the interspinous muscles mm. Interspinales, which are attached in pairs to the spinous processes of adjacent vertebrae.
    Their function is to straighten the spine and maintain an upright position. Transverse muscles mm. Intertranceversarii are stretched between the transverse processes of two adjacent vertebrae.They serve to twist the spine when bending to the side, straighten the spine and keep it upright.

    Abdominal muscles

    The deepest of the abdominal muscles is the transverse. Its distinctive feature is that it modulates the work of the back muscles to maintain or implement body movements.

    The fibers of the transverse muscle run around the waist like a wide belt and are attached to the lumbar-thoracic fascia, the different layers of which are attached to both the transverse and spinous processes of the lumbar vertebrae.
    The abdominal muscles allow us to bend forward (rectus muscles) and twist to the sides (oblique and transverse). The trained abdominal muscles counteract the sliding of the vertebrae forward, do not allow the pressure in the abdomen to discharge, which has a beneficial effect on the condition of the intervertebral discs. Tightened muscles of the back and abdomen tend to stretch the spine, just as we squeeze a ball on both sides, while the top and bottom of which protrude, thereby lengthening the latter.

    Diaphragm role

    The diaphragm is one of the main respiratory muscles, partially attached to the sides of the lumbar-thoracic fascia.During lower breathing, the diaphragm helps, due to alternating tension and weakening of the thoracic fascia, to change the pressure in the intervertebral discs and tighten the deep muscles of the back. When the pressure in the discs changes, the discs are naturally trained to maintain elasticity and the ability to retain water. Full yogic breathing can be seen as prevention of possible lower back problems and as part of a rehabilitation method for back pain.

    When holding the breath after inhaling with a slightly tucked up abdomen, stabilization of the lumbar spine can be achieved from both sides – from the back and from the abdomen.The increased pressure in the abdomen will cause the intervertebral discs to tend to unclench the nearby vertebral bodies.

    Causes of back pain

    Next, the most likely changes in the body that lead to the appearance of pain will be considered. The most interesting thing is that the cause of pain can be different, but the method of eliminating it and the state of pain is practically the same. Regardless of the cause of the pain, the same work of the back muscles occurs – they contract and try to fix and immobilize the segment where the problem occurred.

    Some specialists in the field of spine treatment, in particular M.Ya. Zholondz, believe that “the main culprits of severe pain in the spine are the lateral and medial intertransverse muscles of the lower back and the interspinous muscles of the spine, that is, its shortest muscles that attach to the transverse and spinous processes of two adjacent vertebrae … excessive tension (contraction) of these muscles and leads to disease. Moreover, the muscles can be in this state for an unlimited time, calculated in years. “

    This can be attributed to the case when the MRI does not give any abnormalities, and the person suffers from unbearable pain. On this score, there is a slightly different explanation, where the cause of pain lies in the facet joint. According to Sarah Key, author of the bestselling Handbook for Back Pain, “the most popular explanation was the pinching of the meniscoid (a tiny cartilaginous wedge at the edge of the facet joint) between two articular surfaces, causing immediate defensive spasm of the back muscles. …A similar, and more likely, explanation indicated a pinching of the sensitive tissue of the synovial membrane between the two articular surfaces.

    Interestingly, pinching in the joint cannot occur by itself, for this there must be a reason and the main reason – this is poor coordination of the back muscles during movement or simply not training of the latter.
    A sedentary lifestyle is the cause of poor back and abdominal muscles.

    Frequent stresses and internal tensions contribute to spasm of the deep muscles of the back.Walter Cannon, the author of the concept of the constancy of the internal environment – homeostasis, also argued that any situation that threatens us leads to the mobilization of the whole body, pushing us, depending on the circumstances, to fight or flight. This reaction, or, one might say, one of the old programs polished over millennia, continues to work, but, as a rule, is suppressed, obeying the norms of behavior accepted in our society and its realities. For example, if your boss yelled at you, and you cannot answer him, then you are experiencing a restructuring of the body – muscle tone turns on, the blood supply to internal organs is redistributed, the heart rate increases, etc.etc. – i.e. everything that occurs during a stressful reaction. In this list, we are interested in muscle tone. If the reaction to a change in the situation is strong enough, but it cannot be expressed in any way, that is, one cannot enter into the struggle, and one cannot escape, then it is suppressed, but muscle tension remains.

    If the action does not take place, there is no discharge on the physical plane, then the tension remains and remains for a long time. We are not yet talking about emotional relaxation, because in this context we are interested in bodily muscular work, although it should be mentioned that the emotional state is fixed in the body along with tense muscles.Against the background of general muscle tension during an awkward turn or tilt, the deep short muscles of the back on one side of the body may spasm. And that will cause pain.

    Sikorsky in 1996 published his study on 131 patients with back pain. The researcher concluded that only 38% of patients had real physical problems with intervertebral discs or degenerative changes in the bones and joints of the spine, while the rest needed the help of a psychologist only, because their problem was psychological stress.

    Another cause of back pain is damage to the intervertebral disc. The disc consists of a fibrous ring and a nucleus pulposus, which has the ability to retain water, thereby helping to relieve and evenly distribute the load from the spinal column during life. Occasionally, the annulus fibrosus can protrude significantly beyond the vertebrae, causing pain, but “according to modern research, this is only 5% of cases the cause of back problems,” says Sarah Key.This can be attributed to disc protrusion. The main part of back problems is associated with the so-called herniated disc, which can happen for a number of reasons, including degeneration of the tissues of the disc and vertebrae, segment instability, excessive asymmetric load, or injury.

    With a hernia, the annulus fibrosus ruptures and the contents of the disc rush outward. The cause of pain in this case is not damage to the tissues of the disc, but the contact of the ruptured disc with nearby nerve endings, including the spinal cord.If the disc “went” towards the spinal canal, towards the back skin and pressed on the spinal cord, then signals from mechanoreceptors, and subsequently from chemoreceptors, would be regarded as severe pain. Such pressure on the spinal cord can lead to impotence, problems with menstruation, poor digestion, discharge, numbness in the pelvic region, and most importantly, it will bring obvious discomfort to life, accompanying it with intolerable pain.
    A lot of problems are caused by the “breakthrough” of the disc back in the lateral direction, then the “closure” of the spinal nerves occurs, which can cause some pain in the lower back, and also spread along the leg, from which there was pressure on the spinal nerve.

    It should be noted that disc herniation in most cases does not occur suddenly, but is a rather long process of degeneration of the disc and vertebrae, which ends in tissue rupture. And as usual, in order to protect the spinal cord and restrict movement in the problem segment, the deep and sometimes superficial muscles of the back are involved, which spasm and block the spine in the region of several vertebrae.
    It is the protective muscle spasm that contributes to the further inflammatory process and the persistence of pain.The blood can quickly carry away the “dropped out” contents of the nucleus and complete the suffering, but the muscle spasm that lasts for a long time retains pain, prevents venous outflow, which leads to the development of inflammation and thereby closes the circle. It can also be noted that in many cases, disc herniation is asymptomatic and does not cause any particular concern.

    Another cause of back pain may be a slight displacement of the articular surfaces of the facet joints. This problem is more common than disc herniation.The displacement of the articular surfaces can occur due to the disordered work of the muscles of the back and abdomen, with uncoordinated sharp movements, with asymmetric deflections, sharp twists, especially with the use of levers.

    As a result, inflammation of the joint capsule occurs, which is accompanied by swelling of the joint due to excessive secretion of synovial fluid. The swollen joint has a mechanical and chemical effect on the nerve endings. As a result, there may be radiating pain in the buttock and leg, as well as some pain and discomfort in the lower back.As always, the segment is blocked by the contracted muscles of the back, as if for the good, wanting to limit the mobility of the joint, thereby closing the circle – sipping the inflamed tissues and strongly compressing the intervertebral disc, which can increase pain and delay the healing process. The pain can spread along the leg, as with a herniated disc, only its nature will be different. With a herniated disc, the pain is somewhat similar to a convulsive one, and with a problem with a joint, the pain spreads in undulating hot flushes.
    In all considered cases, regardless of the “triggering” problem, there is a spasm of the deep muscles of the back.As a rule, the fibers of the multifidus muscle, the interspinous muscle and the intertransverse muscle are spasmodic. In addition, the upper layers of the muscles can be spasmodic.

    In order to relieve acute pain syndrome, first of all, you need to try to relax tense muscles, relieve muscle spasm. If the pain is unbearable, then it is better to take an anti-inflammatory drug, use muscle relaxants in order to relieve muscle spasm and relax in bed, finding a comfortable position so that the pain bothers as little as possible.

    Next, you need to start stretching the back muscles. By sipping on tense muscles, we increase blood circulation in them, which leads to relaxation. Also, due to movements, venous outflow in the directly problematic segment improves, which reduces inflammation. To reduce the latter, it is good to use external ointments, such as diclofenac, which accelerate the removal of inflammation. You can also use hot and cold compresses. Take a contrast shower. The combination of cold and heat will ultimately help remove toxins and reduce inflammation.

    Back Stretching

    There are several ways to stretch the deep back muscles. Let’s look at everything in order, starting from the simple ones, and finish with the rather complex ones. Everyone will be able to choose suitable methods of stretching for themselves according to their condition. During the exercise, painful conditions should not occur. As an exception, you can consider the case when there is inflammation of the joint and the accumulation of synovial fluid, here, to release the latter, you need to perform exercises, regardless of the pain, but you need to know exactly what happened and choose the right exercises.Breathing during exercise should not go astray. If you feel a clear overstrain, the muscles begin to tremble, then you need to lie down and relax. Classes should go on increasing (progressive training), gradually increasing the retention time and the number of repetitions. Exercise is best done on a yoga mat.

    For the desired effect, you can do the exercises in several repetitions. For example, one exercise to strengthen the muscles of the back, which a trained person can perform for 2 minutes, a beginner can perform the same 2 minutes, only in total in three sets of 40 seconds (you need to rest between sets until breathing is restored).

    All exercises are performed on the floor, on a yoga mat (not in a soft bed).

    Before each exercise, it is better to perform a back extension due to the correct positioning of the spine. Execution: lie on your back, stand on your elbows and begin to pull the spine out of the pelvis, directing the lumbar spine to the floor, gradually pushing the elbows to the sides, vertebra by vertebra, lay the entire spine on the yogic mat. Then you need to grab your shoulder blades with your hands and roll a little over the shoulder blades.After that, grab your head and pull, stretching your neck and lay the back of your head as far from the shoulder girdle as possible on the mat. Then you can move on to doing exercises for stretching the deep muscles of the back.

    Back extension

    1. Stretching of deep muscles with the help of rolls on the back . This exercise can be performed immediately after the injury (when the sensations in the back allow) to normalize the mobility of the clamped vertebrae. If the painful sensations do not make it possible to do rolls, then you can try to perform swinging, pulling up from the knees at the chest, or limit yourself to pulling the knees to the chest without swinging.
    Fulfillment: lie on your back, bend your knees and wrap your arms around them, pull up and slightly strain your stomach, make several rolls along the back forward-backward. Make sure that the back is rounded and that there are no slaps and hits on the floor. Rolls should go almost along the entire spine. If this does not work, then you can try to roll along the muscles along the spine, then on the right, then on the left. You can reduce the amplitude of the rolls and swing only on the sedentary part of the back.Perform rolls for 30 seconds, then, without straightening your legs, rest and repeat again. Perform a total of 5 rolls with rest between sets.

    2. Stretching the deep muscles of the back, directing the knees to the sides and pressing the spine to the floor . Apanasana. Execution: lie on your back, bend your knees, wrap your hands around your shins. Direct the tailbone down and try to press the entire spine to the floor. Fix the position for 2 minutes.

    3.Stretching the deep muscles while lying on your back with your feet on the wall. Execution: lie sideways against the wall and gently lower yourself to the floor, raise your legs along the wall. Place your hands behind your head and stretch as shown in the figure below. Press the spine to the floor. Stay in this position for 2 minutes.

    4. Back extension – Pavanmuktasana. Execution: lie on your back, bend your right leg at the knees and stretch your forehead to the knee, as shown in the figure below. Fix the position for 1 minute.Then straighten your leg and relax. After relaxation, perform on the other leg.

    5. Marjariasana – stretching cat pose. Fulfillment: to squat with an exhale, direct the chin to the chest and arch the back, the first drawing is below. With a breath, we throw our head back, look at the ceiling and bend in the other direction, the second picture.

    Can be done freely in three minutes. Then turns are made to the sides. The head goes in the same direction as the pelvis.Drawings below

    6. Back stretching with pillows. For those who find it difficult to perform rolls and other exercises, especially with a herniated disc, to move the disc away from the spinal canal, an exercise can be performed as shown in the figure below while lying on pillows. Fulfillment: you need to take two small pillows and put one under the pelvis, the other under the stomach and lie on them.
    There are other types of stretching, for example, on the horizontal bar or with the help of ropes, which are quite well developed in Iyengar yoga.

    Strengthening the back muscles

    In order for the work of the back muscles to be coordinated, to increase the stability of the segments of the spinal column, for the normal flow of water to the discs and nutrients and oxygen to the tissues, the deep muscles of the back must be trained and there must be mobility in the segments of the spine.
    If the muscles are developed, then there is not a great chance to make an awkward movement and cause muscle spasm. Trained muscles, as a rule, quickly return to their normal state after contraction.And even if there is a muscle spasm, and it probably is, if there is a problem with the back, then in order for the muscle to relax, in addition to stretching, you can use tension. A short-term tension, with a constant above average effort, is necessary to trigger the relaxation process, and it usually works.

    1. Exercise to strengthen the back muscles

    Execution: lie on your stomach and stretch out, put your hands along the body, palms down. Make as many lifts of the chest as possible from the floor.Three series of 5 lifts can be performed.

    2. Variations of Shalabhasana. B.K.S. himself Iyengar, in his description of Shalabhasana, mentions that he helped many who suffered from back pain, precisely using this asana for practice. As an option for back pain, he suggests bending the knees (lower legs perpendicular to the hips) and bringing the knees together.
    Exercise: Lie on your stomach, as always, before the exercise, pull the spine out of the pelvis, move your arms forward and raise both your legs and arms above the floor, drawing below.

    Count how many breaths you can take until you feel tired in your back muscles and sink to the floor. It is better to record the number of breaths. You can also use the clock and time the execution. Do not overexert yourself, you need to start small, gradually increasing the exposure time. After resting, repeat the Shalabhasana variations with different hand positions as shown in the pictures below.

    After the muscles are strengthened, you can perform all the variations without resting between them.We can confidently say that the one who can freely hold Shalabhasana for two minutes will forget about the problems associated with back pain!
    Next, you can add to the complex exercises, which are shown in the figure below.

    Exercises are performed on two sides.

    3. Virabhadrasana III and Mayurasana. As the pain sensations are calmed to strengthen the muscles of the back, the practice of Virabhadrasana 3 and Mayurasana (a simple version with support on the toes) is turned on.Here you need to approach carefully so as not to reverse muscle spasm and do only when the back is ready.

    Exercises to strengthen the abdominal muscles

    1. Bends from a prone position. Slow forward bends with bent legs and a rounded back from a supine position. The abdominal muscles are trained, the enslavement of the spinal segments is removed.

    Execution: lie on your back and stretch out, bend your knees and put them slightly wider than the pelvis.Slowly rounding the back and pulling in the stomach, rise and stretch in an incline (the back is rounded, the stomach is pulled in and slightly tense). Rising, you can first press your hands on the floor, helping yourself to get up. Then, along the same trajectory, slowly return to the starting position, drawing below.

    Perform without jerking, start with three sets of five times (longitudinal muscle exercise).

    2. Exercise to strengthen the longitudinal muscles of the abdomen. Execution: lie on your back, bend your knees, put your hands behind your head and put your palm on the palm.With an exhalation, rise to your feet, drawing below.

    Perform three episodes five times. A more advanced version of this exercise is the starting position, as in the picture below,

    as we exhale, raise the bent legs and head, drawing below,

    with a breath, we lower our head, and we straighten our legs, but do not lower them, the drawing is below.

    We repeat the rapprochement of the head and knees. Perform three series of five sets. For the oblique and transverse abdominal muscles, you can modify the exercises by moving diagonally.
    3. Exercises to strengthen the oblique and transverse abdominal muscles. Execution: lie on your right side, as shown in the figure below.

    Straighten your right hand forward and lean on your left. Raise one leg at a time, in the final position with the legs together.
    Hold the starting position for 30 seconds, then relax and perform on the other side.
    Once the back pain has been relieved, more advanced asanas such as Lolasana and Navasana variations can be performed.

    Tilts and deflections

    In case of lower back pain, to restore the mobility of the segments of the spine, it is imperative to do both bends and deflections of the spine, only with certain restrictions.First, you need to reduce the depth of both slopes and deflections. In the tilt, the vertebrae are displaced and contribute to the movement of the disc towards the spinal canal, which is not desirable in case of a back problem associated with an intervertebral disc. But for the development of segments, removal of puffiness and replenishment with water of the disc, which normally absorbs water, only with constant changes in pressure in the latter, movement is necessary.

    At first, it is enough to do inclinations from exercises to strengthen the abdominal muscles with bent legs.Then you can add slopes with support on the chair (palms rest on the back of the chair, then on the seat, etc. – a reference point for sensation in the back). After getting rid of the pain, you can gently proceed to Paschimottanasana, just do not put pressure on your back!).

    For backbends in pain, it is advisable to do a gentle flexion of the back on the pillows. Basketball or tennis ball rolls. You can also use a special roller for the back or yoga probes – a slide for deflections.Next, Ardha Urdhva Dhanurasana is performed, the picture below.

    After eliminating pain, you can begin to perform the Dhanurasanu bridge.

    Twists

    Twisting has a beneficial effect on traction of the multifidus muscle, interspinous and transverse muscles.
    The complex of twists “Crocodile” has a powerful healing effect on a sore back. All twists are performed on holding the breath after inhaling with a tucked up stomach. The extra pressure in the abdomen helps the discs to move the collapsed vertebrae apart.
    Execution: lie on your back, stretch the spine. Put your left foot on your right and after inhaling, hold your breath. Perform several movements, turning your head and toes in opposite directions, as shown in the figure below.

    Then change feet and do the same.
    Perform similarly to the first twist option, placing the heel on the toes, as in the figure below.

    Next, perform the same twists, only the feet are slightly wider than the pelvis, drawing below

    and finally, knees at the sides, as shown in the figure below.

    The exercises are performed in dynamics in both directions.
    After improving the condition, you can start performing Parivrita Ardha Chandrasana and Parivrita Trikonasana, if there are any inconveniences, then you can use probes (bricks or a chair).

    Generalization

    With rare exceptions, all exercises are performed without the presence of pain.

    Breathing is even and calm. On the basis of these yoga exercises (although there are some who write, as they hear – yoga exercises :)), you can build your own individual complexes of classes, depending on your condition.
    It should be taken into account that the training should include frontal traction, soft twisting on the sides and asanas to strengthen both the deep muscles of the back and the muscles of the abdomen.

    For a more complete understanding of the exercises, you need to consult a yoga instructor who understands in yoga spine therapy .

    It should also be added that it is a good idea to use full breath from time to time with the movement of the diaphragm at maximum amplitude.

    Success in practice!

    Source: http: // www.yogadream.su/yogatherapy

    90,000 Yoga for the spine: how to get rid of back pain

    In our age of computer technology, a huge number of people spend most of their work and free time behind a monitor screen. In order to save time to work, we usually get to work not on foot, but by our own car or public transport. Unfortunately, such a sedentary lifestyle is harmful to our health. More and more people are complaining of back pain.Fortunately, Spine Yoga can help get rid of this problem.

    The spine is the main support of our body, the basis of health. That is why it is very important to monitor his condition, perform exercises for prevention, and if necessary, for the treatment of osteochondrosis. Yoga for the health of people is very important, because it approaches the solution of problems in a complex way: yoga exercises (asanas) help to normalize the work of all organs and systems of the body, and proper yogic breathing gives calmness and tranquility, a sense of harmony and balance.

    Treatment of the spine with yoga has two main principles:

    – Stretching.

    – Strengthening the muscle corset.

    4 simple asanas to help relieve back pain:
    • Talasana (palm posture, strong stretching): helps to stretch the spinal column, eliminates torsion, pinching of the spinal nerves.
    • Shashankasana (hare pose, lunar pose): helps to stretch the spine, remove stoop; effective for displacement of intervertebral discs.
    • Purvottanasana (West Pose, Inverted Plank Pose): helps with back pain caused by a sedentary lifestyle, intensively affects the spine; corrects posture.
    • Ardha Navasana (Half Boat Pose): Stretches the vertebrae, strengthens the muscles of the whole body.

    In addition to the above effects, these positions can relieve you of gastrointestinal problems, improve blood circulation and oxygen supply to tissues, add vigor and strength, tighten your abdominal muscles and make your figure irresistible. Pain in the spine during yoga will help reduce the use of a special roller – bolster. And, of course, do not forget that yoga classes should be regular, and during the performance of asanas, all movements should be soft and smooth, without jerks.

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