How can yoga alleviate chronic back pain. What are the most effective yoga poses for back pain relief. Which type of yoga is best for improving spine health. How often should you practice yoga to see results in back pain management. What are the long-term benefits of incorporating yoga into your back pain treatment plan.

The Science Behind Yoga’s Effectiveness in Treating Back Pain

Recent studies have shed light on the remarkable potential of yoga as a therapeutic approach for managing chronic back pain. A groundbreaking study published in the Annals of Internal Medicine has revealed that yoga may be more effective than conventional exercise or self-care books in improving back function, reducing pain, and decreasing reliance on pain medication.

The research followed 101 adults with low back pain, with two-thirds of participants experiencing pain for over a year. Participants were divided into three groups: one practicing yoga, another engaging in exercise classes, and a third receiving a self-care book. After three months, all groups reported similar pain levels, but the yoga group demonstrated superior back functionality in daily activities.

Interestingly, at the six-month mark, the yoga group reported less pain and significantly reduced pain medication usage. Only 21% of yoga participants reported taking pain medication in the final week of the study, compared to 50% in the exercise group and 59% in the book group.

Why Might Yoga Be Superior to Other Forms of Exercise?

• Physical movement combined with mental focus
• Increased body awareness
• Relaxation of tense muscles
• Reduction of mental stress

Researchers suggest that yoga’s unique combination of physical movement and mental focus may be key to its effectiveness. This dual approach could help patients become more aware of maladaptive body positions and movements, leading to improved posture and reduced pain.

Viniyoga: A Therapeutic Approach to Back Pain Relief

The study specifically utilized viniyoga, a therapeutic style of yoga known for its adaptability and ease of learning. This form of yoga can be tailored to various body types and conditions, making it particularly suitable for those with back pain.

Viniyoga’s therapeutic orientation allows for a customized approach to back pain management. Practitioners can modify poses to accommodate individual limitations while still reaping the benefits of improved flexibility, strength, and body awareness.

Key Features of Viniyoga for Back Pain:

1. Adaptable to individual needs and body types
2. Focus on proper alignment and breathing
3. Gradual progression in difficulty
4. Emphasis on mind-body connection

For those interested in exploring yoga for back pain relief, it’s crucial to find instructors knowledgeable about low back pain. This ensures that the practice is safe and effective, tailored to the individual’s specific needs and limitations.

The Multifaceted Benefits of Yoga for Spine Health

Yoga’s popularity has surged in recent years, evolving from its spiritual roots to become a widely recognized practice for promoting overall health and well-being. For individuals suffering from back pain, yoga offers a holistic approach to strengthening muscles, improving spine health, and alleviating discomfort.

How Does Yoga Improve Posture?

Many back and spine issues stem from poor posture, which can create a vicious cycle of pain and further postural deterioration. Yoga directly addresses this issue by activating and strengthening the core muscles that support proper spinal alignment.

Common yoga poses such as Downward-Facing Dog and Bridge Pose engage the abdominal and back muscles, promoting better posture both during practice and in everyday life. By regularly performing these poses, practitioners develop the muscular strength and body awareness necessary to maintain an erect spine while sitting or standing.

Muscle Strengthening Through Yoga

Back pain often results from muscular imbalances, where weakness in the back muscles relative to other muscle groups puts undue stress on the spine. Yoga’s emphasis on holding poses for extended periods helps to strengthen these crucial back muscles, potentially reducing pain and improving overall back health.

When practicing yoga, it’s essential to focus on maintaining proper alignment and engaging the back muscles throughout each pose. This intentional activation ensures optimal muscle recruitment and strengthening, leading to more balanced muscular support for the spine.

Yoga’s Role in Reducing Muscle Tension and Increasing Flexibility

One of the primary contributors to back pain is excessive tension in the muscles of the back and shoulders. Yoga sessions typically involve holding poses for 15 to 60 seconds, providing ample time for muscles to stretch and relax. This extended stretch not only increases flexibility but also helps to release built-up tension in the back muscles.

Many practitioners notice a significant difference in muscle relaxation and flexibility even within a single yoga session. This immediate relief can be both physically and psychologically beneficial, encouraging continued practice and long-term improvements in back health.

Progressive Muscle Relaxation Through Yoga

• Gradual release of muscle tension
• Improved blood flow to tight muscles
• Enhanced mind-body awareness
• Reduction of stress-related muscle tension

By incorporating a variety of poses that target different muscle groups, yoga provides a comprehensive approach to releasing tension throughout the body. This holistic relaxation can have far-reaching effects on overall back health and pain management.

Enhancing Body Awareness Through Yoga Practice

Spine specialists often emphasize the importance of body awareness in preventing back injuries and managing chronic pain. Yoga excels in this area by encouraging practitioners to focus intently on their body’s position, movement, and sensations throughout each practice session.

This heightened body awareness translates into daily life, helping individuals recognize and avoid movements or postures that may exacerbate their back pain. Moreover, it allows them to identify beneficial movements and positions that promote spine health and pain relief.

Developing Proprioception Through Yoga

Proprioception, the body’s ability to sense its position in space, is crucial for maintaining proper posture and preventing injury. Yoga poses challenge balance and stability, effectively training the proprioceptive system. This improved body awareness can lead to better posture, more efficient movement patterns, and reduced risk of back injuries in everyday activities.

Integrating Yoga into a Comprehensive Back Pain Management Plan

While yoga has shown promising results in managing back pain, it’s important to approach it as part of a comprehensive treatment plan. Consulting with healthcare professionals, such as physical therapists or spine specialists, can help ensure that yoga practice complements other treatments and is tailored to individual needs.

Guidelines for Safe Yoga Practice with Back Pain:

1. Start with gentle, beginner-friendly classes
2. Inform the instructor about your back pain
3. Listen to your body and avoid pushing through pain
4. Use props (blocks, straps, blankets) for support
5. Focus on proper alignment rather than achieving perfect poses

Incorporating yoga into a regular routine can provide cumulative benefits for back pain management. However, consistency and patience are key, as improvements in pain levels and functionality may take time to manifest.

The Long-Term Impact of Yoga on Back Health and Overall Well-being

Beyond its immediate effects on pain relief and muscle relaxation, regular yoga practice can have profound long-term impacts on back health and overall well-being. As practitioners develop strength, flexibility, and body awareness, they often experience improvements in various aspects of their physical and mental health.

Physical Benefits of Long-Term Yoga Practice:

• Improved posture and spinal alignment
• Increased core strength and stability
• Enhanced flexibility and range of motion
• Better balance and coordination
• Reduced risk of future back injuries

Mental and Emotional Benefits:

• Reduced stress and anxiety
• Improved mood and mental clarity
• Enhanced body image and self-confidence
• Better sleep quality
• Increased mindfulness and present-moment awareness

These holistic benefits contribute to an overall improvement in quality of life, potentially reducing the impact of back pain on daily activities and emotional well-being. Many long-term yoga practitioners report not only a reduction in pain but also an increased ability to manage stress and cope with pain when it does occur.

Tailoring Yoga Practice for Specific Back Conditions

While yoga can be beneficial for many types of back pain, it’s crucial to tailor the practice to specific conditions and individual needs. Different back issues may require different approaches, and certain poses may need to be modified or avoided altogether.

Yoga for Herniated Discs:

For individuals with herniated discs, gentle poses that focus on spinal decompression can be particularly beneficial. Poses like Cat-Cow, Sphinx, and gentle twists can help create space between vertebrae and relieve pressure on the affected disc.

Yoga for Sciatica:

Sciatica sufferers may benefit from poses that stretch the piriformis muscle and open the hips, such as Pigeon Pose or Figure Four Stretch. However, it’s crucial to approach these poses gently and avoid any movements that exacerbate nerve pain.

Yoga for Lower Back Pain:

For general lower back pain, focus on poses that strengthen the core and promote proper pelvic alignment. Poses like Bridge, Bird Dog, and Cobra can be particularly effective when practiced regularly and with proper form.

Regardless of the specific condition, it’s essential to work with a qualified yoga instructor who has experience with back pain management. They can provide personalized modifications and ensure that the practice is safe and effective for each individual’s needs.

Complementary Practices to Enhance Yoga’s Benefits for Back Pain

While yoga alone can be a powerful tool for managing back pain, combining it with complementary practices can enhance its effectiveness and provide a more comprehensive approach to spine health.

Mindfulness Meditation:

Incorporating mindfulness meditation into a yoga practice can help reduce the psychological impact of chronic pain. By learning to observe pain sensations without judgment, individuals may experience less emotional distress and improved pain tolerance.

Breathwork (Pranayama):

Specific breathing techniques can help release tension in the back muscles and promote relaxation. Practices like diaphragmatic breathing and alternate nostril breathing can be particularly beneficial when combined with yoga postures.

Myofascial Release:

Using foam rollers or massage balls to release tension in the fascia (connective tissue) can complement yoga practice by improving flexibility and reducing muscle tightness. This can be especially helpful for addressing chronic muscle tension that contributes to back pain.

Hydrotherapy:

Practicing yoga in water (aqua yoga) or alternating between hot and cold therapies can provide additional relief for back pain. The buoyancy of water can make certain poses more accessible, while temperature therapies can help reduce inflammation and promote healing.

By integrating these complementary practices with regular yoga sessions, individuals may experience more comprehensive and lasting relief from back pain. However, it’s important to introduce new practices gradually and under the guidance of qualified professionals to ensure safety and effectiveness.

Yoga for back pain – WebMD

Dec. 19, 2005 — Yoga for treating back pain? The next time low back pain sends you to the doctor; you may want to ask for a prescription — for yoga.

A new study suggests that yoga may be more likely to improve back function, ease chronic back pain, and reduce the need for pain medication than conventional exercise or reading a self-care book.

The researchers say that exercise has previously been shown to relieve chronic low back pain, but this is the first study to suggest yoga may be superior to other forms of exercise. “Yoga may be beneficial for back pain because it involves physical movement, but it may also exert benefits through its effects on mental focus,” they write. This focus could help patients “increase their awareness of how they had been moving and positioning their body in maladaptive ways, to relax tense muscles, and to relieve mental stress.”

The study appears in the Dec. 20 issue of the Annals of Internal Medicine.

The study followed 101 adults with low back pain. Two-thirds had experienced back pain more than one year. Few of the participants reported work lost related to back pain or extensive activity restriction. However, more than 50% had taken medications weeks prior to the study’s start.

One group attended three months of weekly 75-minute yoga or exercise classes and practiced at home. The exercise group went to weekly aerobics classes and strength training. A third group received a book about back pain.

After three months, all groups reported the same levels of pain, but patients in the yoga group were better able to use their backs in daily activities than patients in the other two groups.

However, after six months patients in the yoga group reported less pain and were far less likely to take medications for pain than their counterparts. At the final follow-up period (26 weeks), only 21% of yoga participants reported taking pain medication in the past week, compared with half of patients in the exercise group and 59% of those who received the book.

Rx for Viniyoga

The researchers note that patients in the study learned viniyoga, a therapeutic style that is easy to learn and can be adapted for various body types.

“This study suggests that viniyoga is a safe and effective treatment for chronic back pain and provides physicians with a rationale for recommending it (and possibly other therapeutically oriented styles of yoga as well) to their patients.”

The authors add that doctors should encourage their patients to find yoga instructors who are knowledgeable about low back pain. They add that future studies should look at whether yoga might benefit other people such as those with more severe back pain.

The study was funded by a grant from the National Center for Complementary and Alternative Medicine.

How Yoga Helps the Back and Spine

Yoga has dramatically gained popularity in the United States over the past few decades. Originally a spiritual practice that was employed by Hindus, yoga now is recognized for its myriad health benefits. There are many types of yoga, from gentle yoga poses combined with meditation to more physically active poses intended to strengthen muscles. For people with back pain, yoga can be a fantastic way to strengthen muscles and improve spine health.

Yoga Improves Posture

Many problems with the back and spine originate from poor posture. In turn, having back or spine issues can make your posture even worse, exacerbating the problem. Performing yoga is a great way to improve your posture. For example, many common yoga poses (e.g., Downward-Facing Dog, Bridge Pose), activate the abdominal and back muscles. This helps you maintain an erect spine when sitting or standing.

Yoga Promotes Muscle Strength

Many back problems arise from weakness in the back muscles relative to other parts of the body, which can put extra tension on the spine. Holding poses in yoga helps to strengthen your back muscles, which may reduce your back pain. When holding yoga poses, focus intently on keeping your back straight and in good alignment. This ensures that you work your back muscles optimally.

Yoga Reduces Tension and Stretches Muscles

One of the major sources of back pain is excessive tension in muscles of the back and shoulders. During a yoga session, you will hold poses for 15 to 60 seconds. This gives your muscles time to stretch, increasing flexibility. Even within a yoga session, you may notice that your back muscles feel more relaxed and flexible at the end of the session than at the beginning.

Yoga Promotes Body Awareness

Our spine specialists know that one of the best ways to prevent injury to your back is to improve your body awareness. Performing yoga encourages you to think about your body and its movements. This gives you a greater sense of what types of movements may cause you pain or injury versus movements that improve flexibility and strength. Increasing this body awareness can be a great way to prevent further back and spine problems.

Yoga is a healing technique that can improve posture, promote healthy spine alignment and strengthen core muscles. If you continue to experience back pain after performing yoga exercises for strength, it may be time to visit a physical therapist or orthopedic surgeon for treatment recommendations such as back surgery. Contact Southeast Orthopedic Specialists today to learn how we can help.

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Suffer from low-back pain? This yoga stretch can help

Most people experience low-back pain at some point in their lives. Whether it’s due to a strained muscle, poor posture or a medical issue, one thing is for sure: the pain can get in the way of your daily life.

Of course, chronic back pain is always something that should be looked at by a doctor. But if improper form during exercise or the strain of daily movements is causing you discomfort, the right stretches can help release tension and aid in recovery.

Child’s pose is one of my favorite moves to alleviate the pain that creeps of from sitting all day. Not only does it help stretch out the low back, but it’s a great way to de-stress, relax and focus on your breathing. So even when your back is feeling strong, this is one of those moves that is just as good for your mental health.

What does child’s pose do for the body?

Child’s pose not only stretches your low back, but also targets the quads, hips and ankles, making for an effective lower-body stretch. If your body feels tight while performing child’s pose, it’s a good sign that some of these areas need some extra love.

But the child’s pose doesn’t only work your body physically. Because this pose is performed with your body resting on the floor, it can be a peaceful and relaxing move to perform if you’re hoping to work on your breathing or need to de-stress.

Related

The common mistakes people make when doing child’s pose

I often find that my clients push themselves too hard during this move, hoping that stretching further will relieve their pain. Examples include craning their neck up while trying to extend the arms too far forward or opening their knees too wide to try to get their chest lower to the ground. The key is to ease into the stretch and gently let your body weight pull you toward the ground.

There are plenty of variations that can make child’s pose more accessible, so don’t push yourself beyond your limits. Listen to your body and perform the move to the best of your ability. Here are some tips to keep in mind when taking on child’s pose:

• Stretch your arms out as far as they can go without straining, even if they aren’t as far as you expect them to be.
• Lift your butt in the air, if needed, to make this move easier.
• Use a cushion or pillow under your knees if you experience any pain.
• A yoga block placed under your forehead can help reduce neck strain
• Listen to your body and take a break to breath if you need it!

How to do a modified child’s pose

The child’s pose is a great move for anyone who’s looking to increase their flexibility or relieve muscle tension in the low back. However, it’s not as easy as it looks. If you’re struggling to perform child’s pose, follow these steps to perform the modified version.

Begin with your hands and knees on the floor. Spread your knees so that your legs are apart, but keep your toes together so that your calves form a “V” shape. With your spine straight, reach your arms forward past your head so that your chest is in between your thighs. Remain in this position for 30 seconds, remembering to take deep breaths.

How to perform the child’s pose correctly

If you’re ready to try the traditional version of child’s pose, follow these steps:

1. Come on to all fours and then sit back on your heels with your ankles under your butt. Make sure your back is straight.
2. Keep your knees together and begin walking your hands forward. Keep the arms straight and reach your fingertips toward the front of the room. Stop when you feel a slight stretch in your arms, back and quads.
3. Rest your torso on your quads, and if you are flexible enough, touch your forehead to the ground.
4. Hold here, breathing deeply. Remember to lift your butt in the air and reset if you’re struggling with the stretch.

4 exercises that will help you perform child’s pose better

Child’s pose requires some level of flexibility; so don’t worry if it sounds intimidating (or feels difficult)! There are plenty of other stretches that can help make the child’s pose easier and more accessible.

Cat cow

Start on your hands and knees. Rest your palms on the mat so they are directly under your shoulders. Move into the cat pose by dropping your stomach toward the ground, looking toward the sky and arching your back so that you form a gentle “U” shape with your spine. As you exhale, move into cow pose by pulling in your abs, dropping your head and and rounding your back.

Low runner’s lunge

Start on your knees. Bend your right knee and place your right foot flat on the ground in front of you. Keep your left knee on the ground; gently lean into your front right leg until you feel a stretch in the left hip flexor and quad. Touch the ground with your fingertips, with hands on either side of the right foot. Keep your gaze looking forward and your spine straight. Hold for 10 seconds, and then perform on the left side.

Related

Upward salute

Begin in a standing position with your feet together. Bring your arms out toward the sides so that they are parallel to the floor with your palms facing the ceiling. Breathe in, bringing your arms up above your head. Reach the arms straight up toward the sky while consciously keeping your shoulders down and back. Turn your gaze to look up at your hands and hold.

Knees to chest

Lie on your back and bring your knees in to your chest. Use your arms to hold your legs together, wrapping your hands around your knees. Make sure to keep your back straight and pressed in to the ground. Hold for one minute while breathing.

More ways to master the move:

Stephanie Mansour is contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss challenge, and follow her on Instagram for daily inspiration.

10 Yoga Poses to Ease Lower Back Pain

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Whether your back pain stems from your workout, stressful schedule, or sitting all day at a desk, stretching out the right way can help you release all that built up tension. That’s where yoga comes in: Practicing poses that emphasize strength and stability can work wonders for your aches, explains Caitlin Casella, a YogaWorks teacher and teacher trainer who has dealt with low back pain.

But group classes can get tricky, she says, and some poses can end up doing more harm than good if you’re not careful.

“Don’t be so concerned about flexibility. Be more concerned about getting stronger, more stable, and improving the quality of breath when you rest,” Casella says.

So what moves should you focus on? The following poses will encourage you to find length on all four sides of your body as you stabilize your core and back muscles. Move slowly through each one and pause in each pose for at least 10 breaths. Feel free to linger a little longer in child’s pose, supported bridge, and constructive rest.

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Extended Child’s Pose with Blocks

Why it helps: Child’s Pose is grounding and lengthens the sides of your body. “It provides gentle traction on the spine, and brings awareness to the midline of the body,” says Casella.

How to do it: Come onto your hands and knees. Place two flat blocks shoulder-distance apart at the front of your mat. Bring your palms onto the blocks, and press your hips back and down toward your heels. Press your palms into the blocks, straighten your arms, and lengthen through the sides of your torso.

Tricky Kitty

Why it helps: This move strengthens your core stabilizers, hips, shoulders, and back muscles, says Casella.

How to do it: Move the blocks to the side. Come forward onto your hands and knees. Draw your abdomen in toward your lower spine to support the center of your torso. Adjust your weight so you can reach one arm forward and the opposite leg back. Reach your inner thigh up toward the ceiling. Turn your palm to face the center line, and lift the thumb side of your hand toward the ceiling as you maintain the lift in your abdomen. Repeat several times on each side.

Cobra

Why it helps: If you think your back pain stems from poor posture, this pose can help stretch out your spine, and strengthen it in the process.

How to do it: Lie face-down, forehead resting on floor. Place hands on either side, at middle of ribcage. Draw legs together, pressing tops of feet into floor. Reach back through toes, lengthening legs, and press evenly through hands as you draw elbows close to ribcage. Using strength of back (not arms), lift head and chest, sliding shoulder blades down back. Take 5 to 10 deep breaths before gently releasing to floor, turning head to one side.

Lunge with a Twist

Why it helps: This open twist strengthens the core stabilizers and warms up the spinal joints and legs.

How to do it: From your hands and knees, step your right foot forward and place a tall block under your left hand. Press into the ball of your left foot to straighten your left knee. Place your right hand on your hip and twist to the right (toward your bent knee). Imagine a line from your tailbone to the crown of your head, and rotate along that axis.

To transition out of the pose, bring both hands to the floor. Come back to your hands and knees. Repeat on the other side. This transition is much easier on the back than stepping forward from downward-facing dog.

Triangle Variation at the Wall

Why it helps: You’ll “lengthen and strengthen the side body, arms, and legs,” with this move, says Casella.

How to do it: Next to a wall, step your feet wide apart so they are parallel. Turn your right toes 90 degrees toward the wall, and angle your left foot in slightly in the same direction. Bring your right hand to the wall and crawl it up to lengthen your side body. Stretch your left arm alongside your ear, root down through the sole of your left foot, and lengthen up through the left fingertips. Work to evenly lengthen the front, back, and both sides of your torso.

Puppy Dog at the Wall

Why it helps: This pose provides gentle traction on the spine, and brings awareness to the midline of the body. “It’s a refreshing pose after sitting for long periods of time,” Casella notes.

How to do it: Bring your hands to the wall at chest height, shoulder-distance apart. Walk your feet away from the wall until your arms are straight. Bring your feet hip-distance apart. Place a slight bend in your knees. Press your hands into the wall, and pull your hips away to lengthen your torso. Put your head and neck in a position that follows the line of your spine.
Note: If you don’t have access to a clear wall, you can also place your hands on a chair, bench, or table.

Supported Bridge Variation

Why it helps: This supportive posture lengthens the front of the spine, and makes space for breath in the chest region.

How to do it: Lie down on your back with your knees bent. Bring your feet parallel and hip-distance apart, with your heels directly under your knees. Press your feet down and lift your hips. Place 2 blocks on the middle height running head to tail under your hips. Bring the blocks as far to your outer hips as they can go without you falling through the blocks, so they lift and support your pelvis. Bring your arms to rest down by your sides, or place them in cactus shape. Let your belly rise and fall as you breathe. Soften your abdomen.

To transition out of the pose, lift your hips up to move your blocks off to the side. Lower your hips to the floor

Half Happy Baby Pose 

Why it helps: “Back pain is often caused by tight hips,” says Tiffany Cruikshank, international yoga teacher and founder of Yoga Medicine. This pose will help release tension.

How to do it: Lie on your back and bring your right knee toward you the right side of your chest by grabbing the outside of your foot. Allow your lower back to relax. For a deeper stretch, grab the sole of your right foot with your right hand and draw your foot down so right knee comes toward the ground by your right side, keeping right ankle over right knee. Stay 1 minute. Repeat on opposite side.

Supine Twist

Why it helps: Like the supine twist, this move will ease tension in your lower back by opening up the hips.

How to do it: Lie on your back. Pull your knees to your chest and turn both of your legs to the left. Your right knee should lie on top of your left, as if they are stacked, resting on the ground. Do not force your knees down to the ground if you feel pain. Instead, tuck a pillow or block under your left knee for support. Stay in this position for 1 to 2 minutes, and then repeat on the other side.

Constructive Rest

Why it helps: This move “pacifies the muscles around the hips, abdomen, and low back,” says Casella.

How to do it: With bent knees, walk your feet wider than hip-width. If it’s comfortable, let the knees fall together. Let the weight of the legs hold each other up so you can relax the muscles around your thighs, hips, and abdomen.

Additional reporting by Jenna Bergen Southerland

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How to Use Yoga to Radically Transform Your Life by Alleviating Lower Back Pain | by Tim Worman

It can be intimidating to start a new workout program, especially if you don’t already work out often. It can also be frustrating to navigate the slew of workout programs and weed through all the glitzy claims and false promises to come up with one that works for you. This is why I devised a simple, easy-to-follow guide on how to use yoga to change your life and heal your back.

Step 1: Research and research some more

The best way to find high-quality yoga workout programs is to Google search for them. Try typing into the search box and mixing and matching the following keywords: “yoga,” “workout,” “back pain,” “program,” “online,” “purchase,” “DVD.” Doing so generates a long list of yoga programs from which to choose. I already mentioned that I chose DDP Yoga, but I encourage you to choose one based on your own preferences. That said, I have strong opinions on how to choose a good one.

Take your time deciding which yoga program to purchase — it can be a big investment. Some yoga programs are of higher quality than others or may be more suited for helping you reach your goal sooner, so it cannot be understated how important of a step this is in the process.

In reaching my decision, what helped most was reading reviews and testimonials and even watching several YouTube videos of normal people performing the workouts and sharing their thoughts. Make sure that the people who wrote the reviews and testimonials and who made the videos are not affiliated with the workout program in any way. You cannot trust someone’s review or testimonial of a product or service whose sole purpose is to try to sell you said product or service. For this reason, NEVER rely on reviews or testimonials displayed on the website of the yoga workout you’re interested in purchasing. You can bet there won’t be any less-than-stellar reviews.

You may even be wondering whether it’s necessary to purchase a yoga program at all considering how much free content there is on the internet. The no B.S. answer is, yes.

Free workout programs are generally of lesser quality and they don’t offer the support or structure that I have found to be so important to staying focus and motivated. For example, for an additional monthly fee, the program I purchased allows me to connect with a community of yogis who inspire and motivate me to get the most out of the program and myself. I was also mailed a calendar that mapped out which workout I needed to do on which day, taking the guesswork and confusion out of it. Just remember that there is a reason why free content is free, and you must pay for the good stuff.

Step 2: Purchase necessary equipment and supplies

Once you select and purchase a yoga program, you should have a good idea what kind of equipment and supplies you’ll need to get started. Most paid workout programs will outline exactly what you’ll need or would be useful to have.

Generally, necessary yoga equipment/supplies include:

• Yoga mat
• Yoga pants/attire
• Ample floor space
• Water

Optional supplies include:

• Heart rate monitor
• Yoga grip block
• Foam roller
• Towel

These may change slightly depending on the yoga program you purchased.

Make sure you have everything you’ll need on the day you plan to begin the program. There is nothing more off-putting and less motivating than rescheduling your workout because you don’t have everything you need.

Step 3: Practice and familiarize yourself with traditional yoga poses and techniques

If you’re new to yoga, it would be wise to practice and familiarize yourself with how to execute common yoga poses and exercises. Proper form is everything, so to get the most out of your workout and so you don’t have to waste time repeatedly pausing the video to correct your form, practice some of the more complex yoga poses the night before.

Whenever I purchase a new workout program, I’ll watch the full workout the night before so I know what to expect and to make sure I can do all the exercises correctly (and also, I admit, because I’m excited and curious about the new workout program). If I’m unsure about an exercise or pose, I’ll practice it until I’m comfortable and I have the form down. It would also be beneficial to watch yourself do some of the exercises or yoga poses in front of a mirror, if possible.

To get you started, here are six common yoga poses and how to do them. There are many more, but these are basic ones that you’ll find in most workout programs you can purchase. Having some familiarity with them will help you follow along in any program more confidently.

Mountain Pose

Photo by Mark Brodie from Pixabay

This pose seems simple, but believe me, there is a lot going on. Mountain pose is a standing pose from which all other yoga poses start. Stand with your feet together and press your toes firmly into the ground. Try to feel the ground beneath your feet and become in tune with what each body part is doing. Your thigh muscles should be firm, and knees slightly bent. Press your shoulder blades into your back and neck, and head should remain still. This pose improves posture which strengthens the back muscles.

Downward Facing Dog

Photo by AndiP from Pixabay

The downward facing dog is the most well-known of all yoga poses. To begin, drop to your hands and knees, and with your hands spread out flat against the yoga mat, start walking toward your feet. This will raise your butt, causing you to look downward. The key is to make sure your back and knees are straight to avoid injury. It’s good for you because it elongates the lower back and takes the pressure off your spine.

Plank

Photo by Taco Fleur from Pixabay

Start on your hands and knees and extend your arms until your knees are off the ground. Generally, your feet should be shoulder width apart, but they can be together. This yoga exercise is one of the most poorly executed because of sagging or overarching butts. If done correctly, it is one of the best exercises (not just yoga exercises) to bring back pain relief since it strengthens core back muscles.

Broken Table

Photos by Fexbot2000 from Unsplash

Starting on all fours, raise your left arm and right leg (or vice versa) until they are straight and in line with one another. Extend them out as far you can get them. It should seem like you’re trying to shake someone’s hands with your left hand, and your heel should be the furthest point from your body. Hold for three to five seconds and then repeat with the opposite side. Similar to the plank, this is good for your back because it strengthens key lower back muscles.

Warrior 1 & 2

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In my opinion, these are two of the most complex yoga poses to master. You’ll definitely want to practice these poses a few times before beginning a workout that incorporates them.

For Warrior 1, starting from Mountain pose, take one large step forward with either foot (lunge form) and angle your heel downward. Your other foot should be at a 75-degree angle. From here, raise your arms above your head and gently bend backward.

Warrior 2 is a slight modification from Warrior 1 and usually follows sequentially. Your feet should be positioned as in Warrior 1 but bring your arms down shoulder width and parallel to the ground at a 90-degree angle. This will open up your hips and give you a nice deep stretch. These yoga poses strengthen the core and lower body, helping to alleviate back pain.

Child Pose

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Again, you’ll want to start from your hands and knees. Grip the floor with your hands and push backward until your butt touches the heels of your feet (or gets close). This pose is perfect for your back because it elongates the spine and stretches those all-important back muscles.

Step 4: Find the time and prioritize

The biggest excuse as to why people miss a workout or skip their gym time is because they don’t have the time. To make this a non-issue, integrate yoga into your daily routine in much the same way as so many people have made coffee time a part of theirs. The key is to be consistent and choose around the same time to do yoga each day.

I always do yoga in the morning before work. There are some days where I may not feel like getting up 40–50 minutes earlier than I normally would, but since I have incorporated it into my day, I always make room for it.

Most yoga workouts are fairly short in comparison to traditional workouts, so it shouldn’t be too much of a problem to find time throughout the day to complete your workout.

If need be, instead of watching Netflix/television or attending the weekly neighborhood barbecue, make sure your workout is done first. Whatever time you can squeeze out of the day to complete the workout will help you in the long run.

Step 5: Improve nutritional habits

I would be remiss if I didn’t include a step about nutrition. While perhaps not directly related to relieving back pain, proper nutrition plays a significant role in maintaining your physical health and well-being.

It has been said that we are what we eat, and when it comes to health and eliminating chronic pain, this is definitely the case. A study showed that patients with chronic lower back pain were more likely to have constricted blood flow linked to unhealthy eating, with those with higher cholesterol being susceptible to more severe symptoms. Another study showed how you can eliminate back pain by incorporating anti-inflammation ingredients into your diet.

A mostly plant-based diet that’s rich in flax and chia seeds is a good way to fight inflammation. I recommend basing your diet around green smoothies. They are among the most healthy food products on the planet, and I’ve noticed that since regularly incorporating them into my diet, they not only help fight inflammation but provides me with a boost in energy that aids me in my workouts.

Green smoothies generally consist of frozen/fresh fruit, stevia, flax or chia seeds, leafy green vegetables, or almond milk, depending on what the recipe calls. You can either purchase a book with recipes or download them on the internet as they have become very popular in the last five years.

Try having a green smoothie at least twice a day; one for breakfast and the other for a snack. Also, make sure you get plenty of protein, which is important for healing and restoring muscles. Here is a sample of how I now eat:

Sample day

Breakfast

• Green smoothie
• one hard boiled egg

Lunch

• Green salad with honey lemon chicken
• slice whole wheat bread
• 1 cup mixed vegetable
• 1 tsp tub margarine
• 1 cup low-fat milk

Snack

Dinner

• One pan spaghetti (includes ground beef and tomato sauce)
• 1/2 cup steamed broccoli (frozen)
• 1 white roll
• 1 tsp tub margarine

Snack

• Carrot sticks with dip (1/2 cup carrot sticks and 2 Tbsp hummus)
• 6 whole-grain crackers

The best part about this kind of diet (other than back pain relief, of course) is that it doesn’t cause significant disruption to your life. Going to the store to purchase the ingredients is about the most inconvenience that it caused me.

5 yoga poses to help ease back pain

Each month, yoga coach Gwen Lawrence shows us five yoga poses designed to keep athletes in the game. To enable you to keep your workouts on track, this month she focuses on keeping the back strong. As always, consult a doctor before you begin any new exercise program.

Beyond increasing flexibility and strength, yoga helps keep your body in alignment while increasing your awareness of it, giving you a better chance to spot injuries before they happen. The back — particularly the lower back, which so often gets overstressed from poor posture or overwork — is an area that can benefit greatly from that prevention.

Here are some basic yoga poses that can help you keep your back pain-free while helping you stand a little taller.

Lying spinal twist

Courtesy of Gwen Lawrence

Pain and discomfort is so often felt in the back because of lack of mobility in the spine. These twists are the best way to sink in and improve the back’s rotation.

Keys to the pose:

* Start by lying on your back with your knees bent and feet flat.

* Draw your knees into your chest and cross the right thigh over the left thigh in a full cross (not a figure-four cross). Flex the feet.

* Slowly drop the crossed legs over to the left, trying to get the right knee as close to the ground as possible.

* Reach the right arm, palm face up, breathe and hold for three to five minutes, then slowly switch sides.

Supported plow pose

Courtesy of Gwen Lawrence

Plow pose addresses several issues when it comes to opening up the back. Plow pose is a complete back-body stretch from the base of the skull to the calves to the Achilles tendon. It’s a user-friendly way to elongate the hamstrings, and happy hamstrings help take pressure and tension off the lower back.

Keys to the pose:

* Lying on your back, test to see if your feet easily touch the floor over your head (if they do, great; if not no worries). In this pose, you will bend the elbows and place your hands flat on your back, creating that support.

* Snuggle your shoulder blades under your body, closer to each other to take pressure off the neck.

* Allow your chin to come to your chest as far as you can.

* Straighten the legs as much as you can and flex your feet to get the best hamstring stretch possible.

* Breathe and hold the pose for two to three minutes. Come out of it nice and slowly.

Cobra push-ups

Courtesy of Gwen Lawrence

Cobra push-ups are challenging for the arm muscles, especially the triceps, but that is a happy byproduct of your work. The main reason for doing this move is to open the entire front side of the body from the tops of the feet through the chin. This type of move counteracts the closing off and shortening of the front body you accumulate during desk time, driving and poor posture.

Keys to the pose:

* While lying on your stomach, be sure to place your palms flat, fingers spread directly under the shoulder joint on the floor.

* If you are more advanced, your legs will be straight as you lower to the ground.

* Inhale and straighten the arms, then squeeze the shoulders together behind you and create a proud chest.

* Do not let the head sink into the shoulders, create a long neck.

* Feel the length from the tips of your toes to the top of your head.

* Look up, exhale slowly and lower down to the stomach. Repeat for one minute.

Supported bridge pose

Courtesy of Gwen Lawrence

All your previous hard work leads to this extraordinary restorative pose that helps open the spine area and passively stretch the deep hip flexors. That helps release pressure on the low back, allowing for better rotation and overall range of motion in the spine. The best part is that you completely relax here, letting gravity do all the work for you!

Keys to the pose:

* Lying on your back with your knees bent and feet flat, push hips up and place two to three yoga blocks under the back of your hips. Relax all your weight on the blocks.

* Snuggle the shoulders under, with the shoulder blades closer to each other to protect your neck.

* Hold the blocks gently.

* Allow your chin to move toward your chest.

* Maintain flat feet and have them a comfortable width apart for you.

* Hold, breath for three to six minutes. Once done, remove blocks and slowly lower down.

Supported squat

Courtesy of Gwen Lawrence

The goal of this move is to get a deep opening in the hips and legs, not necessarily to build strength, which is why we will perform it up against the wall. If you have pins, plates, screws or staples in your knees, approach this move with caution and do not go down as far as shown.

Keys to the pose:

* Start with your feet hip- to shoulder-width apart depending on what feels most comfortable.

* Slowly slide down a wall, with your back as straight as possible.

* Go down as low as you can without your heels coming off the floor.

* Hands are in heart center to keep the knees tracking in the same direction as the flat feet, to protect the knees.

* With your back tall and hips low, hold your breath for one to two minutes, then push into your feet to slowly slide back up.

Gwen Lawrence owns Power Yoga for Sports and works with athletes in professional basketball, football, baseball, hockey and soccer as well as Olympians and collegiate champions. Follow her on Twitter and Instagram @gwenlawrence and at www.gwenlawrence.com.

Yoga for Back Pain | BU Today

BU study finds it’s as good as physical therapy for relieving lower back pain

Can yoga work as effectively as physical therapy at relieving chronic lower back pain? Research led by Robert Saper, a School of Medicine associate professor and director of integrative medicine at Boston Medical Center, has found that it can. The BU study followed 320 patients who were getting 12 weeks of either yoga, physical therapy, or educational information, followed by 40 weeks of maintenance visits or home practice. The yoga and therapy patients were almost equally less likely to need pain medication than those receiving only education. Below, Saper and coresearcher Victoria Garcia Drago, a certified yoga instructor, describe four useful yoga poses that may help lessen your lower back pain.

Child’s

“This is a relaxation pose that gently stretches the lower back muscles. If the hips don’t make it to the heels, place a blanket or cushion under the hips.”

Sphinx

“This pose is a back extension pose. It is relatively easy to do and strengthens the lower back muscles. If you feel too strong a sensation in the lower back, decrease the degree of extension by sliding the forearms forward.”

Cobra

“Another back extension pose to strengthen the back muscles. Do with caution. This can be added to your practice once the back is able to tolerate Sphinx.”

Knees

“The knees-to-chest pose is helpful for decreasing discomfort and stiffness of the lower back. It is a nice pose to balance the stretch you get with the cobra or sphinx pose. You can also try it acutely to relieve low back pain as needed.”

Saper’s research, funded by the National Institutes of Health National Center for Complementary and Integrative Health, was published July 18, 2017, in the Annals of Internal Medicine.

Carlos Soler can be reached at [email protected].

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90,000 everything you want to know

Back pain is very common in modern life today. According to the National Institute of Neurological Disorders and Stroke, about 80 percent of adults experience back pain at some point in their lives. The pain can be acute (lasting four to 12 weeks) or chronic. Chronic back pain affects about 20 percent of people who suffer from acute back pain. This indicates that a percentage is not treating their back pain properly, resulting in further pain; or chronic back pain.This number does not include individuals with mechanical problems or medical conditions who may suffer from back pain for a long time, or perhaps even permanently. The good news is that there are natural ways to help relieve and control pain, like yoga. Yoga is proven to be very helpful for back pain. Not only stretching and strengthening the muscles of the back and spine, but also the core.

Having a strong core is very important for the management of back pain as it is the center of the body that supports the entire spine.Strengthening your core will not only release tension from your back, but it will also help align your spine properly, which is another cause of back pain. Back pain yoga will strengthen your core, straighten your posture, build core muscles and stretch your spine. This means that it will help people with back pain to cope better with everyday problems. In some cases, it can even completely cure back pain.

What can cause back pain?

The back is made up of muscles, tendons, ligaments, discs and bones.Back pain can be caused by a problem with any of these ingredients or in combination. In fact, there are many things that can cause back pain. In general, they fall into three categories; mechanical problems, medical conditions and stress.

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Mechanical problems

Most chronic back pain is caused by mechanical problems. These are the most common:

• Degenerative disc is a very common cause of back pain.The discs are like shock absorbers between the bones of the spine. When they get worse, it means that the shock absorption between the vertebrae decreases, making it difficult to move. This causes back pain. This is due to daily wear and tear and is more common in an aging population.
• A ruptured or herniated disc – This occurs when there is a tear or some type of tear in the intervertebral disc. When this happens, the inner protective layer of the disc flows into the spinal cord. This causes constriction and bulging outward, causing back pain.
• Sciatica – Often associated with a herniated disc, where there is compression of the sciatic nerve. It is a large nerve that runs from the lower back through the buttocks and down the back of the leg. When it flares up, it can cause electrical pain that pierces the lower back, buttocks, and leg. Sciatica can also be caused by a tumor or cyst that puts pressure on the sciatic nerve.
• Radiculopathy – This occurs when the root of the spinal cord is compressed, inflamed or damaged.The extra pressure on the nerve root causes pain, numbness, and tingling. This sensation will spread to other parts of the body, including legs, shoulders, arms, and neck.
• Traumatic Injuries – Including car accidents, sports injuries, tendon injuries or fractures. Traumatic injuries can cause excessive compression of the spine, which can lead to a ruptured or herniated disc or pressure on the nerve roots and spinal cord.

Medical Conditions

There are medical conditions that can cause back pain.Some of the most common are:

• Scoliosis – When there is a lateral curve in the spine, which mainly occurs during the build-up of the spike before puberty. It usually doesn’t cause back pain until middle age.
• Spinal stenosis – This occurs when a narrowing of the spinal canal occurs, which puts pressure on the spinal cord or nerve roots. This can cause back pain or, in more severe cases, numbness.
• Spondylolisthesis is when bone in the lower vertebrae slips out of place and into the bone below it.It can be extremely painful, especially in the lower back, and can be caused by a sports injury or persistent overuse in the back.
• Arthritis – This occurs when there is inflammation in the joints. It gets worse with age and is a common cause of back pain.
• Kidney stones – When kidney stones pass through the kidney into the urethra, it can cause severe back pain.
• Endometriosis – Uterine tissue that builds up outside the uterus can put pressure on the spine or sciatic nerve.
• Infection – Although not common, it is possible to get an infection in the spine that will cause back pain. Pelvic inflammatory disease, kidney and bladder infections can also sometimes cause back pain.
• Fibromyalgia is a chronic pain condition that also causes fatigue.

Voltage

These are daily activities that cause regular wear and tear on the body, causing back pain. This is conditional pain that is mostly acute, although it can become chronic if left untreated.Here are some examples:

• Sprains and strains – Caused by stretching a muscle, straining a tendon, or tearing a ligament. This can be due to improper twisting, heavy lifting, or excessive stretching.
• Weight – Being too heavy or obese can put extra pressure on the spine and cause back pain.
• Heavy backpack or bag – Too many heavy items in your backpack or bag can cause not only back pain, but also shoulder pain and the possibility of future posture problems.
• Sitting too long – it could be at the table or in the car. Back pain can occur if you have poor posture and are hunched over.
• Pregnancy – Back pain is common during pregnancy as changes in the pelvic area and weight put pressure on the lower back.

How does yoga help with back pain?

Daily exercise is a surefire way to rehabilitate your spine and relieve back pain, especially when done in a controlled manner.The very essence of yoga is to move in a controlled manner, switch to breathing and learn to be attentive to your body. In fact, the Annals of Internal Medicine states that the American College of Physicians recommends yoga as a natural, non-pharmacological treatment for back pain. Plus, it is not only efficient but also faster than many of the other options available. A study that was published by the Annals of Internal Medicine proves this. The study was conducted over 12 months with over 300 participants who complained of low back pain.Half of the participants did yoga to relieve chronic low back pain, while the other half received routine care. The yoga group not only experienced less pain, but also had better back function when tested at three, six, and twelve month intervals.

Department of Radiology at Cathay General Hospital in Taipei, Taiwan conducted a study on the effect of yoga to drive degenerative disease to see if yoga was good for the spine. They compared degenerative disc disease in 18 yoga teachers who have been teaching for over 10 years with 18 participants who did not practice yoga at all.Comparisons were made using MRI scans, which showed that the yoga teachers had significantly fewer degenerative disc diseases than the non-yoga group.

Another study was conducted by three professors in Taiwan, proving that core strength training is beneficial for patients with chronic low back pain. They found it to be more effective than conventional resistance training in relieving chronic back pain. Yoga is a very effective way to strengthen your core.There are certain yoga poses that focus directly on strengthening your core or help develop your core strength through regular practice.

When done correctly and with an experienced, knowledgeable yoga teacher, doing specific yoga poses is a surefire way to help back pain. In some cases, this can eliminate this completely. Yoga works to stretch your spine, strengthen your back muscles and help with your posture, all of which effectively relieve and reduce back pain.Back pain yoga will also improve overall flexibility and core strength, which most people with chronic back pain lack. There are also certain postures that work for certain causes, such as sciatica, herniated disc, scoliosis, and arthritis. The American College of Physicians recommends that doctors seek alternative treatments such as yoga before taking prescription drugs. Pain relief medications are highly addictive.

We can go even further and say that stress, anxiety and depression can cause back pain.When we are stressed or anxious, we naturally tense up, which can cause our muscles to tense and knots occur. Yoga has been proven to help reduce stress, anxiety and depression.It improves mood, helps you better understand your breathing, and even reduces fatigue. If back pain is solely caused by stress, anxiety or depression, then yoga may be all that is needed to alleviate the problem.

How is yoga different from physiotherapy?

Yoga is an ancient practice that has been practiced for over 3,000 years.Physiotherapy is new in comparison and based more on science than centuries of experience. There are similarities between the two, but there are also many differences.

yoga

Yoga includes physical, mental and spiritual practices in which teachers learn how asanas (postures) and movements can help certain conditions. This includes back pain. It is a combination of movement, breathing and mental focus while building strength and flexibility. In most cases, yoga is a low impact form of exercise that has many benefits and is often used as a physical therapy tool to strengthen and balance the body.Yoga can also be used for weight loss, and as we know, being overweight is a cause of back pain.

There are hundreds of different yoga postures, each of which works to strengthen and / or lengthen a specific part or parts of the body. Breathing is also important as it is considered Prana (life force). There are several styles or schools of yoga, some of which are great for those with back pain, others should be avoided. We’ll discuss this a little later.

Properly trained yoga instructors learn about anatomy and the influence of yoga on it.They can work with all aspects of a person. This includes the inner self and the outer self. People with or without back pain will learn to manage exercise to relieve any pain they experience. They will also learn how to deal with mental pain or discomfort.

Physiotherapy

Physiotherapists are therapists who treat the body alone. They use movement, exercise, manual therapy, and electrotherapy as a means of treating injury and promoting movement.Physiotherapy is used to improve a patient’s quality of life by first examining and diagnosing them. They are not doctors, but they are trained to diagnose physical problems like back pain with X-rays, CT scans or MRIs, and help with rehabilitation. They only address back pain and not the body as a whole. They prescribe exercise, the use of mechanical devices, sound waves, and manual therapy to help maintain and restore maximum movement.

Treatments such as spinal manipulation and massage are used to treat back pain that yoga does not include. Both of these have been proven to be safe interventions for improving back pain. Physical therapists go through extensive training to learn all about a person’s muscular / structural form. They will also learn how to treat certain problems such as back and neck pain.

What is the difference?

Yoga instructors cannot diagnose the problem like physiotherapists.They can, however, treat it as soon as it is diagnosed. A physical therapist may suggest specific exercises to reduce pain, while a yoga teacher finds ways to integrate movement as a treatment. When it comes to back pain, according to Dr. Robert Sapper of Boston Medical Center, both are a great non-drug approach to low back pain.

Yoga is a good alternative for those who prefer to combine body and breathing movements to relieve pain, rather than doing exercises exclusively for the lower back.Yoga will include postures that work for the body as a whole. This includes basic strengthening exercises. Physical therapy can help relieve back pain, whether it be in the lower back, middle back, or upper back.

Can yoga help relieve back pain during pregnancy?

Low back pain is a common side effect in pregnant women, especially during the third trimester. There are three main reasons why this is happening; biomechanics, hormones and stress.

Biomechanics

It refers to how your body holds itself and moves, which is related to your posture and joints. When women are pregnant, the extra physical weight can throw the body out of balance. The lumbar spine gets in trouble and posture problems can occur. This can cause tension in the lower back. The more the child grows, the more stress and weight the lower back has to carry, resulting in lower back pain.Biomechanics is the leading cause of back pain during pregnancy.

hormones

The second most common cause of low back pain during pregnancy involves hormone changes that occur during the first half of pregnancy. Progesterone is released, which helps to loosen and relax the ligaments and tissues so that they can stretch during pregnancy. During the second half of pregnancy, the brain releases relaxin to help the ligaments between the muscles in the pelvis open up.This makes room for the baby. Hormones also circulate throughout the body, which can lead to imbalances in the joints and cause lower back pain.

Stress

Stress is the third cause of back pain during pregnancy. Having a baby can be stressful for many women, especially if it’s their first child. We know that stress causes back pain because it strains the muscles. Being aware of this and managing it will help relieve it or completely eliminate the pain.

How yoga can help

Prenatal yoga lessons are becoming more popular as a great way to feel more relaxed during pregnancy. Regular practice will also open your hips and hamstrings, improve your sense of balance, increase flexibility, and strengthen your muscles. It will also reduce back pain. Here are the reasons why:

Best Posture

As your belly gets bigger, your posture starts to deteriorate due to the extra weight on the front of your body.This can cause your lower back to outgrow, your shoulders to sag, your neck to expand, and your chest to drop. Prenatal yoga helps pregnant women to sit, stand and move with proper alignment to help their changing body. Poses like Gomukhasana Cow Pose, Adho Svanasana Fly (Downward Dog Pose) and Trikonasana (Triangular Pose) All Perfect Asanas (Poses) For Better Posture.

Strong Abs

Basic work and pregnancy may seem a little unnatural, but strong abs will help protect your back and spine as the extra weight increases and your belly gets bigger.Certain prenatal yoga poses, when performed safely, will strengthen the abdominal muscles to support additional weight. Exercises to strengthen muscles during pregnancy include utkatasana (chair pose), marjaryasana (cat pose), and kumbhakasana (board pose).

Stabilized Joints

Sacroiliac joint dysfunction is a common condition in pregnant women. The sacroiliac joint is located between the sacrum and the hip bone and is stabilized by numerous ligaments.This allows you to slide. During pregnancy, certain hormones that are released can weaken these ligaments, making the joint less stable. This will then cause back pain on the side it is on. There are yoga poses that can help specifically target this pain like sucirandhrasana (needle eye pose) and supta baddha konasana (reclining angle bound pose).

What style of yoga is best for back pain?

There are so many different styles of yoga today.If you suffer from back pain, there are several styles that offer the best benefits in terms of yoga for back pain.

Yoga Iyengar

Iyengar Yoga focuses on proper alignment and precise movement. This is great for people who are not as malleable or are suffering from injury as they use a lot of props to help you with this. The attention to detail and modification of each pose makes it a viable option for those suffering from back pain, even if their mobility is limited.

Hatha Yoga

Most of the yoga styles derive from hatha, which is a traditional form of yoga. Like Iyengar, he focuses on alignment. But it also focuses on breathing as you enter and exit each pose. When practiced with an experienced, knowledgeable teacher, the hatha lesson should include adjustments to ensure proper alignment. This makes it a good choice for back pain yoga. This is a slow yoga style, so it is great for beginners.

viniyoga

Breathing is the main goal of vinyoga, where every movement is coordinated when inhaling or exhaling. It is an approach that is used for unique conditions, adapting to the specific needs of each individual. This is essentially an individual practice, so it is a good option for back pain relief.

Ashtanga Yoga

Ashtanga yoga is divided into six series, each of which increases in intensity and complexity. You start with the first episode (main) and don’t move on to the secondary (intermediate) episode until you’ve mastered the first.This is done until everything is mastered, which can take over 10 years. It is a disciplined style of yoga that should be practiced at least three times a week, although many practice it daily. It is a powerful form of yoga where movement is associated with breathing, with Chaturanga Dandasana (four-limbed pose), Urdhva Muha Svanasana (upward dog pose) and Adho Muha Svanasana (downward dog pose) done in between each pose. It is popular with people who have had back injuries and are in the final stages of rehabilitation.With the right teacher, this can also be a good yoga style for back pain.

5 Best Yoga Poses For Low Back Pain

Low back pain is the most common form of back pain, affecting every adult at least once in their life. There are many yoga poses that can relieve low back pain, but these are the top 5.

Balasana

Commonly known as the baby pose, Balasana relieves pressure from the lower back by stretching it and aligning the spine.This will then decompress the lower back, giving it a good stretch. Beginners can change their position by placing a blanket or pad between the back of the thighs and calves. While this is a relaxing position, it should be avoided by those with knee injuries during pregnancy.

Salamba Bhujangasana

Also known as the Sphinx Pose, Salamba Bhujangasana creates a beautiful natural curve in the lower back. It also attracts and strengthens the abs.Strengthening your abdominals is necessary to support your lower back and reduce pain. It also helps relieve stress. This position should be avoided by anyone with a chronic back or shoulder injury. Also not recommended during pregnancy.

Supta Matsiendrasana

Supine Twist is a fantastic lower back stretch, especially when tight. It is great for sciatic joint pain, and it also moisturizes the spinal discs and straightens the spine.Supine Twist can be changed by placing a blanket or pillow under your knees. The twisting motion can sometimes irritate the lower back. If so, then refrain from the pose. People with knee problems should be careful when doing this pose.

Adho Mukha Svanasana

Known as Downward Facing Dog Pose Adho Mukha Svanasana Stretches the hamstrings and calves. Tight hamstrings can sometimes cause lower back pain, so stretching them helps relieve them.It also helps with spine alignment and posture. If necessary, bend your knees a little. People with high blood pressure should not do this pose, nor should people with carpal tunnel syndrome.

Uttana Shishosana

Also called extended puppy pose, this pose stretches the spine and shoulders and relieves pressure in the lower back. You can change it by placing a blanket under your knees. You can also place blocks under your elbows or raise your head off the ground.People with knee injuries should be careful when doing this pose.

5 best yoga poses for pain in the middle and upper back

Pain in the middle and upper back is less common than in the lower back. It is, however, quite common and is usually caused by a strain or injury to a muscle or ligament. It can also be due to poor posture. These are the 5 best yoga poses for low back and back pain.

Ardha Matsyendrasana

This pose energizes the spine, twisting it and squeezing out all the rigidity.Relieves pain in the middle and upper back, as well as sciatica pain. It also stretches the shoulders, hips and neck. This should not be done by anyone with a serious spinal injury unless supervised by an experienced teacher.

Shalabhasana

Salabhasana (locust pose) strengthens the muscles of the back and legs. It is especially good for back pain as it helps develop strength and flexibility. Those with severe back injuries should avoid this position.Should also be avoided during pregnancy.

Dadasan

Dadasana (Staff Pose) really helps you feel how your middle and upper spine support the rest of your body. He will tell you how to sit properly, which will lead to better posture. It strengthens the muscles of the back and shoulders, although it is not recommended for people with lower back injuries.

Paschimottanasana

Commonly known as the seated front bend, Paschimottanasana stretches the upper and mid back as well as the spine.It also helps relieve stress, anxiety and depression, which are the causes of back pain. If you cannot touch your toes, wrap the strap around your legs. Paschimottanasana should not be practiced by anyone with a serious back injury, although it is very good for back pain.

Ardha Pincha Mayurasana

Also known as Dolphin Pose, Ardha Pincha Mayurasana relieves pain in the middle and upper back. It also stretches the shoulders, hamstrings and calves and relieves stress and depression.You can change it by resting your elbows on a rolled up mat. Those with a neck or shoulder injury should do this pose with bent knees.

5 Best Yoga Poses For General Back Pain

Marjaryasana and Bitilasana

Although these are two poses Marjaryasana and Bitilasana (cat and cow pose) are usually combined and done together. Bitilasana is done with inhalation and Marjaryasana with exhalation. This provides mobility of the spine as well as flexibility from the sacrum to the top of the cervical spine.This is great for general back pain, although it is especially good for back pain. Individuals with a neck injury must be especially careful to keep their head in line with their torso.

Navasana

Navasana (Boat Pose) strengthens the abdominal and hip flexors, which will ease back pain. We know that strong abs can help with back pain, and doing Navasana really strengthens your abdominal muscles. It will also strengthen your spine, improve digestion, and help relieve stress.Navasana should not be performed by anyone with heart problems, low blood pressure, or insomnia, and should be avoided during pregnancy.

Vyagrasana

Vyagrasana (Tiger Pose) stretches and strengthens the muscles of the spine and back, as well as all the muscles in your core. It also stimulates the lymphatic, nervous and reproductive systems. You can place a blanket or a rolled yoga mat under your knees to protect them. If you have a serious knee injury, Vyagrasana should be avoided.

Ustrasan

Better known as the camel pose, Ustrasana is a deep back flexion pose that stretches and strengthens the entire back and spine. It also opens up the shoulders and chest, promoting good posture. Plus, it stretches the deep hip flexors. This is an energetic pose that stimulates your organs. This should not be done if you have severe back or neck injuries. It is also not good for people with high or low blood pressure.

Halasana

Halasana is an excellent posture for reducing general back pain. It stretches the entire back and spine as well as the shoulders. It is very effective for back pain, insomnia and headaches. Halasana (plow pose) should not be done during menstruation or pregnancy. Should also be avoided if you have a neck injury. If you can’t get to the floor, place them on a chair or block.

Yoga poses to avoid when your back hurts

Just as there are positions that are great for back pain, there are asanas to avoid for back pain . When you do them, you risk hurting yourself even more.

Pincha Mayurasana

Sometimes referred to as forearm balance, Pincha Mayurasana (Feathered Peacock Pose) uses the core to stabilize the rest of the body. If you have back pain or injury, this position should be avoided. This can put stress on the back, leading to increased pain. It also shouldn’t be done during your period.

Matsyasana

Although Matsyasana (fish pose) is good for mild back pain, it can cause more pain for those who suffer from chronic back pain.This is especially true when it comes to the lower back. Should also be avoided if you have a neck injury.

Pasasana

Pasasana (Loop Pose) is great for opening shoulders, chest and posture. It is not ideal to do this pose for back pain, especially in the lower back. Those with a herniated disc should also be avoided.

Urdwa Dhanurasana

Better known as Full Wheel Pose, Urdwa Dhanurasana is a great pose to strengthen your spine.Those with back injuries or chronic back pain should be avoided. However, it can be therapeutic for those who suffer from mild back pain when practiced under the supervision of an experienced yoga teacher.

Uttanasana

Permanent bending, as it is more commonly known, stretches the hamstrings, calves, and thighs. It also reduces anxiety and helps relieve stress and depression. But Uttanasana could also endanger a back injury.To avoid this, you need to do it with bent knees. You can also do this against a wall by placing your hands on the wall perpendicular to the floor. This will take the tension off your back, but it will still give you a stretch in your legs.

Conclusion

When done correctly under the supervision of an experienced yoga teacher, yoga can be a great relief for back pain. Prescribed medications can be avoided and you can find relief instead by practicing yoga regularly. If you suffer from back pain, you should not try to do yoga on your own without knowing the correct position of each asana.In doing so, you can hurt yourself further. If you decide to go the holistic yoga path, be sure to explore which postures are good or bad for back pain. It is important to know all the subtleties of this.

A great source of regular information is to subscribe to the Siddhi Yoga newsletter or read more articles on yoga like Yoga Stretch for Beginners.You can also watch the video on YouTube, but make sure it is informative and explained correctly, like in these 30 minutes Yoga for back pain videos.

90,000 everything you want to know

Back pain is very common in modern life today. According to the National Institute of Neurological Disorders and Stroke, about 80 percent of adults experience back pain at some point in their lives. The pain can be acute (lasting four to 12 weeks) or chronic. Chronic back pain affects about 20 percent of people who suffer from acute back pain. This indicates that a percentage is not treating their back pain properly, resulting in further pain; or chronic back pain.This number does not include individuals with mechanical problems or medical conditions who may suffer from back pain for a long time, or perhaps even permanently. The good news is that there are natural ways to help relieve and control pain, like yoga. Yoga is proven to be very helpful for back pain. Not only stretching and strengthening the muscles of the back and spine, but also the core.

Having a strong core is very important for the management of back pain as it is the center of the body that supports the entire spine.Strengthening your core will not only release tension from your back, but it will also help align your spine properly, which is another cause of back pain. Back pain yoga will strengthen your core, straighten your posture, build core muscles and stretch your spine. This means that it will help people with back pain to cope better with everyday problems. In some cases, it can even completely cure back pain.

What can cause back pain?

The back is made up of muscles, tendons, ligaments, discs and bones.Back pain can be caused by a problem with any of these ingredients or in combination. In fact, there are many things that can cause back pain. In general, they fall into three categories; mechanical problems, medical conditions and stress.

Source: unsplash.com

Mechanical problems

Most chronic back pain is caused by mechanical problems. These are the most common:

• Degenerative disc is a very common cause of back pain.The discs are like shock absorbers between the bones of the spine. When they get worse, it means that the shock absorption between the vertebrae decreases, making it difficult to move. This causes back pain. This is due to daily wear and tear and is more common in an aging population.
• A ruptured or herniated disc – This occurs when there is a tear or some type of tear in the intervertebral disc. When this happens, the inner protective layer of the disc flows into the spinal cord. This causes constriction and bulging outward, causing back pain.
• Sciatica – Often associated with a herniated disc, where there is compression of the sciatic nerve. It is a large nerve that runs from the lower back through the buttocks and down the back of the leg. When it flares up, it can cause electrical pain that pierces the lower back, buttocks, and leg. Sciatica can also be caused by a tumor or cyst that puts pressure on the sciatic nerve.
• Radiculopathy – This occurs when the root of the spinal cord is compressed, inflamed or damaged.The extra pressure on the nerve root causes pain, numbness, and tingling. This sensation will spread to other parts of the body, including legs, shoulders, arms, and neck.
• Traumatic Injuries – Including car accidents, sports injuries, tendon injuries or fractures. Traumatic injuries can cause excessive compression of the spine, which can lead to a ruptured or herniated disc or pressure on the nerve roots and spinal cord.

Medical Conditions

There are medical conditions that can cause back pain.Some of the most common are:

• Scoliosis – When there is a lateral curve in the spine, which mainly occurs during the build-up of the spike before puberty. It usually doesn’t cause back pain until middle age.
• Spinal stenosis – This occurs when a narrowing of the spinal canal occurs, which puts pressure on the spinal cord or nerve roots. This can cause back pain or, in more severe cases, numbness.
• Spondylolisthesis is when bone in the lower vertebrae slips out of place and into the bone below it.It can be extremely painful, especially in the lower back, and can be caused by a sports injury or persistent overuse in the back.
• Arthritis – This occurs when there is inflammation in the joints. It gets worse with age and is a common cause of back pain.
• Kidney stones – When kidney stones pass through the kidney into the urethra, it can cause severe back pain.
• Endometriosis – Uterine tissue that builds up outside the uterus can put pressure on the spine or sciatic nerve.
• Infection – Although not common, it is possible to get an infection in the spine that will cause back pain. Pelvic inflammatory disease, kidney and bladder infections can also sometimes cause back pain.
• Fibromyalgia is a chronic pain condition that also causes fatigue.

Voltage

These are daily activities that cause regular wear and tear on the body, causing back pain. This is conditional pain that is mostly acute, although it can become chronic if left untreated.Here are some examples:

• Sprains and strains – Caused by stretching a muscle, straining a tendon, or tearing a ligament. This can be due to improper twisting, heavy lifting, or excessive stretching.
• Weight – Being too heavy or obese can put extra pressure on the spine and cause back pain.
• Heavy backpack or bag – Too many heavy items in your backpack or bag can cause not only back pain, but also shoulder pain and the possibility of future posture problems.
• Sitting too long – it could be at the table or in the car. Back pain can occur if you have poor posture and are hunched over.
• Pregnancy – Back pain is common during pregnancy as changes in the pelvic area and weight put pressure on the lower back.

How does yoga help with back pain?

Daily exercise is a surefire way to rehabilitate your spine and relieve back pain, especially when done in a controlled manner.The very essence of yoga is to move in a controlled manner, switch to breathing and learn to be attentive to your body. In fact, the Annals of Internal Medicine states that the American College of Physicians recommends yoga as a natural, non-pharmacological treatment for back pain. Plus, it is not only efficient but also faster than many of the other options available. A study that was published by the Annals of Internal Medicine proves this. The study was conducted over 12 months with over 300 participants who complained of low back pain.Half of the participants did yoga to relieve chronic low back pain, while the other half received routine care. The yoga group not only experienced less pain, but also had better back function when tested at three, six, and twelve month intervals.

Department of Radiology at Cathay General Hospital in Taipei, Taiwan conducted a study on the effect of yoga to drive degenerative disease to see if yoga was good for the spine. They compared degenerative disc disease in 18 yoga teachers who have been teaching for over 10 years with 18 participants who did not practice yoga at all.Comparisons were made using MRI scans, which showed that the yoga teachers had significantly fewer degenerative disc diseases than the non-yoga group.

Another study was conducted by three professors in Taiwan, proving that core strength training is beneficial for patients with chronic low back pain. They found it to be more effective than conventional resistance training in relieving chronic back pain. Yoga is a very effective way to strengthen your core.There are certain yoga poses that focus directly on strengthening your core or help develop your core strength through regular practice.

When done correctly and with an experienced, knowledgeable yoga teacher, doing specific yoga poses is a surefire way to help back pain. In some cases, this can eliminate this completely. Yoga works to stretch your spine, strengthen your back muscles and help with your posture, all of which effectively relieve and reduce back pain.Back pain yoga will also improve overall flexibility and core strength, which most people with chronic back pain lack. There are also certain postures that work for certain causes, such as sciatica, herniated disc, scoliosis, and arthritis. The American College of Physicians recommends that doctors seek alternative treatments such as yoga before taking prescription drugs. Pain relief medications are highly addictive.

We can go even further and say that stress, anxiety and depression can cause back pain.When we are stressed or anxious, we naturally tense up, which can cause our muscles to tense and knots occur. Yoga has been proven to help reduce stress, anxiety and depression.It improves mood, helps you better understand your breathing, and even reduces fatigue. If back pain is solely caused by stress, anxiety or depression, then yoga may be all that is needed to alleviate the problem.

How is yoga different from physiotherapy?

Yoga is an ancient practice that has been practiced for over 3,000 years.Physiotherapy is new in comparison and based more on science than centuries of experience. There are similarities between the two, but there are also many differences.

yoga

Yoga includes physical, mental and spiritual practices in which teachers learn how asanas (postures) and movements can help certain conditions. This includes back pain. It is a combination of movement, breathing and mental focus while building strength and flexibility. In most cases, yoga is a low impact form of exercise that has many benefits and is often used as a physical therapy tool to strengthen and balance the body.Yoga can also be used for weight loss, and as we know, being overweight is a cause of back pain.

There are hundreds of different yoga postures, each of which works to strengthen and / or lengthen a specific part or parts of the body. Breathing is also important as it is considered Prana (life force). There are several styles or schools of yoga, some of which are great for those with back pain, others should be avoided. We’ll discuss this a little later.

Properly trained yoga instructors learn about anatomy and the influence of yoga on it.They can work with all aspects of a person. This includes the inner self and the outer self. People with or without back pain will learn to manage exercise to relieve any pain they experience. They will also learn how to deal with mental pain or discomfort.

Physiotherapy

Physiotherapists are therapists who treat the body alone. They use movement, exercise, manual therapy, and electrotherapy as a means of treating injury and promoting movement.Physiotherapy is used to improve a patient’s quality of life by first examining and diagnosing them. They are not doctors, but they are trained to diagnose physical problems like back pain with X-rays, CT scans or MRIs, and help with rehabilitation. They only address back pain and not the body as a whole. They prescribe exercise, the use of mechanical devices, sound waves, and manual therapy to help maintain and restore maximum movement.

Treatments such as spinal manipulation and massage are used to treat back pain that yoga does not include. Both of these have been proven to be safe interventions for improving back pain. Physical therapists go through extensive training to learn all about a person’s muscular / structural form. They will also learn how to treat certain problems such as back and neck pain.

What is the difference?

Yoga instructors cannot diagnose the problem like physiotherapists.They can, however, treat it as soon as it is diagnosed. A physical therapist may suggest specific exercises to reduce pain, while a yoga teacher finds ways to integrate movement as a treatment. When it comes to back pain, according to Dr. Robert Sapper of Boston Medical Center, both are a great non-drug approach to low back pain.

Yoga is a good alternative for those who prefer to combine body and breathing movements to relieve pain, rather than doing exercises exclusively for the lower back.Yoga will include postures that work for the body as a whole. This includes basic strengthening exercises. Physical therapy can help relieve back pain, whether it be in the lower back, middle back, or upper back.

Can yoga help relieve back pain during pregnancy?

Low back pain is a common side effect in pregnant women, especially during the third trimester. There are three main reasons why this is happening; biomechanics, hormones and stress.

Biomechanics

It refers to how your body holds itself and moves, which is related to your posture and joints. When women are pregnant, the extra physical weight can throw the body out of balance. The lumbar spine gets in trouble and posture problems can occur. This can cause tension in the lower back. The more the child grows, the more stress and weight the lower back has to carry, resulting in lower back pain.Biomechanics is the leading cause of back pain during pregnancy.

hormones

The second most common cause of low back pain during pregnancy involves hormone changes that occur during the first half of pregnancy. Progesterone is released, which helps to loosen and relax the ligaments and tissues so that they can stretch during pregnancy. During the second half of pregnancy, the brain releases relaxin to help the ligaments between the muscles in the pelvis open up.This makes room for the baby. Hormones also circulate throughout the body, which can lead to imbalances in the joints and cause lower back pain.

Stress

Stress is the third cause of back pain during pregnancy. Having a baby can be stressful for many women, especially if it’s their first child. We know that stress causes back pain because it strains the muscles. Being aware of this and managing it will help relieve it or completely eliminate the pain.

How yoga can help

Prenatal yoga lessons are becoming more popular as a great way to feel more relaxed during pregnancy. Regular practice will also open your hips and hamstrings, improve your sense of balance, increase flexibility, and strengthen your muscles. It will also reduce back pain. Here are the reasons why:

Best Posture

As your belly gets bigger, your posture starts to deteriorate due to the extra weight on the front of your body.This can cause your lower back to outgrow, your shoulders to sag, your neck to expand, and your chest to drop. Prenatal yoga helps pregnant women to sit, stand and move with proper alignment to help their changing body. Poses like Gomukhasana Cow Pose, Adho Svanasana Fly (Downward Dog Pose) and Trikonasana (Triangular Pose) All Perfect Asanas (Poses) For Better Posture.

Strong Abs

Basic work and pregnancy may seem a little unnatural, but strong abs will help protect your back and spine as the extra weight increases and your belly gets bigger.Certain prenatal yoga poses, when performed safely, will strengthen the abdominal muscles to support additional weight. Exercises to strengthen muscles during pregnancy include utkatasana (chair pose), marjaryasana (cat pose), and kumbhakasana (board pose).

Stabilized Joints

Sacroiliac joint dysfunction is a common condition in pregnant women. The sacroiliac joint is located between the sacrum and the hip bone and is stabilized by numerous ligaments.This allows you to slide. During pregnancy, certain hormones that are released can weaken these ligaments, making the joint less stable. This will then cause back pain on the side it is on. There are yoga poses that can help specifically target this pain like sucirandhrasana (needle eye pose) and supta baddha konasana (reclining angle bound pose).

What style of yoga is best for back pain?

There are so many different styles of yoga today.If you suffer from back pain, there are several styles that offer the best benefits in terms of yoga for back pain.

Yoga Iyengar

Iyengar Yoga focuses on proper alignment and precise movement. This is great for people who are not as malleable or are suffering from injury as they use a lot of props to help you with this. The attention to detail and modification of each pose makes it a viable option for those suffering from back pain, even if their mobility is limited.

Hatha Yoga

Most of the yoga styles derive from hatha, which is a traditional form of yoga. Like Iyengar, he focuses on alignment. But it also focuses on breathing as you enter and exit each pose. When practiced with an experienced, knowledgeable teacher, the hatha lesson should include adjustments to ensure proper alignment. This makes it a good choice for back pain yoga. This is a slow yoga style, so it is great for beginners.

viniyoga

Breathing is the main goal of vinyoga, where every movement is coordinated when inhaling or exhaling. It is an approach that is used for unique conditions, adapting to the specific needs of each individual. This is essentially an individual practice, so it is a good option for back pain relief.

Ashtanga Yoga

Ashtanga yoga is divided into six series, each of which increases in intensity and complexity. You start with the first episode (main) and don’t move on to the secondary (intermediate) episode until you’ve mastered the first.This is done until everything is mastered, which can take over 10 years. It is a disciplined style of yoga that should be practiced at least three times a week, although many practice it daily. It is a powerful form of yoga where movement is associated with breathing, with Chaturanga Dandasana (four-limbed pose), Urdhva Muha Svanasana (upward dog pose) and Adho Muha Svanasana (downward dog pose) done in between each pose. It is popular with people who have had back injuries and are in the final stages of rehabilitation.With the right teacher, this can also be a good yoga style for back pain.

5 Best Yoga Poses For Low Back Pain

Low back pain is the most common form of back pain, affecting every adult at least once in their life. There are many yoga poses that can relieve low back pain, but these are the top 5.

Balasana

Commonly known as the baby pose, Balasana relieves pressure from the lower back by stretching it and aligning the spine.This will then decompress the lower back, giving it a good stretch. Beginners can change their position by placing a blanket or pad between the back of the thighs and calves. While this is a relaxing position, it should be avoided by those with knee injuries during pregnancy.

Salamba Bhujangasana

Also known as the Sphinx Pose, Salamba Bhujangasana creates a beautiful natural curve in the lower back. It also attracts and strengthens the abs.Strengthening your abdominals is necessary to support your lower back and reduce pain. It also helps relieve stress. This position should be avoided by anyone with a chronic back or shoulder injury. Also not recommended during pregnancy.

Supta Matsiendrasana

Supine Twist is a fantastic lower back stretch, especially when tight. It is great for sciatic joint pain, and it also moisturizes the spinal discs and straightens the spine.Supine Twist can be changed by placing a blanket or pillow under your knees. The twisting motion can sometimes irritate the lower back. If so, then refrain from the pose. People with knee problems should be careful when doing this pose.

Adho Mukha Svanasana

Known as Downward Facing Dog Pose Adho Mukha Svanasana Stretches the hamstrings and calves. Tight hamstrings can sometimes cause lower back pain, so stretching them helps relieve them.It also helps with spine alignment and posture. If necessary, bend your knees a little. People with high blood pressure should not do this pose, nor should people with carpal tunnel syndrome.

Uttana Shishosana

Also called extended puppy pose, this pose stretches the spine and shoulders and relieves pressure in the lower back. You can change it by placing a blanket under your knees. You can also place blocks under your elbows or raise your head off the ground.People with knee injuries should be careful when doing this pose.

5 best yoga poses for pain in the middle and upper back

Pain in the middle and upper back is less common than in the lower back. It is, however, quite common and is usually caused by a strain or injury to a muscle or ligament. It can also be due to poor posture. These are the 5 best yoga poses for low back and back pain.

Ardha Matsyendrasana

This pose energizes the spine, twisting it and squeezing out all the rigidity.Relieves pain in the middle and upper back, as well as sciatica pain. It also stretches the shoulders, hips and neck. This should not be done by anyone with a serious spinal injury unless supervised by an experienced teacher.

Shalabhasana

Salabhasana (locust pose) strengthens the muscles of the back and legs. It is especially good for back pain as it helps develop strength and flexibility. Those with severe back injuries should avoid this position.Should also be avoided during pregnancy.

Dadasan

Dadasana (Staff Pose) really helps you feel how your middle and upper spine support the rest of your body. He will tell you how to sit properly, which will lead to better posture. It strengthens the muscles of the back and shoulders, although it is not recommended for people with lower back injuries.

Paschimottanasana

Commonly known as the seated front bend, Paschimottanasana stretches the upper and mid back as well as the spine.It also helps relieve stress, anxiety and depression, which are the causes of back pain. If you cannot touch your toes, wrap the strap around your legs. Paschimottanasana should not be practiced by anyone with a serious back injury, although it is very good for back pain.

Ardha Pincha Mayurasana

Also known as Dolphin Pose, Ardha Pincha Mayurasana relieves pain in the middle and upper back. It also stretches the shoulders, hamstrings and calves and relieves stress and depression.You can change it by resting your elbows on a rolled up mat. Those with a neck or shoulder injury should do this pose with bent knees.

5 Best Yoga Poses For General Back Pain

Marjaryasana and Bitilasana

Although these are two poses Marjaryasana and Bitilasana (cat and cow pose) are usually combined and done together. Bitilasana is done with inhalation and Marjaryasana with exhalation. This provides mobility of the spine as well as flexibility from the sacrum to the top of the cervical spine.This is great for general back pain, although it is especially good for back pain. Individuals with a neck injury must be especially careful to keep their head in line with their torso.

Navasana

Navasana (Boat Pose) strengthens the abdominal and hip flexors, which will ease back pain. We know that strong abs can help with back pain, and doing Navasana really strengthens your abdominal muscles. It will also strengthen your spine, improve digestion, and help relieve stress.Navasana should not be performed by anyone with heart problems, low blood pressure, or insomnia, and should be avoided during pregnancy.

Vyagrasana

Vyagrasana (Tiger Pose) stretches and strengthens the muscles of the spine and back, as well as all the muscles in your core. It also stimulates the lymphatic, nervous and reproductive systems. You can place a blanket or a rolled yoga mat under your knees to protect them. If you have a serious knee injury, Vyagrasana should be avoided.

Ustrasan

Better known as the camel pose, Ustrasana is a deep back flexion pose that stretches and strengthens the entire back and spine. It also opens up the shoulders and chest, promoting good posture. Plus, it stretches the deep hip flexors. This is an energetic pose that stimulates your organs. This should not be done if you have severe back or neck injuries. It is also not good for people with high or low blood pressure.

Halasana

Halasana is an excellent posture for reducing general back pain. It stretches the entire back and spine as well as the shoulders. It is very effective for back pain, insomnia and headaches. Halasana (plow pose) should not be done during menstruation or pregnancy. Should also be avoided if you have a neck injury. If you can’t get to the floor, place them on a chair or block.

Yoga poses to avoid when your back hurts

Just as there are positions that are great for back pain, there are asanas to avoid for back pain . When you do them, you risk hurting yourself even more.

Pincha Mayurasana

Sometimes referred to as forearm balance, Pincha Mayurasana (Feathered Peacock Pose) uses the core to stabilize the rest of the body. If you have back pain or injury, this position should be avoided. This can put stress on the back, leading to increased pain. It also shouldn’t be done during your period.

Matsyasana

Although Matsyasana (fish pose) is good for mild back pain, it can cause more pain for those who suffer from chronic back pain.This is especially true when it comes to the lower back. Should also be avoided if you have a neck injury.

Pasasana

Pasasana (Loop Pose) is great for opening shoulders, chest and posture. It is not ideal to do this pose for back pain, especially in the lower back. Those with a herniated disc should also be avoided.

Urdwa Dhanurasana

Better known as Full Wheel Pose, Urdwa Dhanurasana is a great pose to strengthen your spine.Those with back injuries or chronic back pain should be avoided. However, it can be therapeutic for those who suffer from mild back pain when practiced under the supervision of an experienced yoga teacher.

Uttanasana

Permanent bending, as it is more commonly known, stretches the hamstrings, calves, and thighs. It also reduces anxiety and helps relieve stress and depression. But Uttanasana could also endanger a back injury.To avoid this, you need to do it with bent knees. You can also do this against a wall by placing your hands on the wall perpendicular to the floor. This will take the tension off your back, but it will still give you a stretch in your legs.

Conclusion

When done correctly under the supervision of an experienced yoga teacher, yoga can be a great relief for back pain. Prescribed medications can be avoided and you can find relief instead by practicing yoga regularly. If you suffer from back pain, you should not try to do yoga on your own without knowing the correct position of each asana.In doing so, you can hurt yourself further. If you decide to go the holistic yoga path, be sure to explore which postures are good or bad for back pain. It is important to know all the subtleties of this.

A great source of regular information is to subscribe to the Siddhi Yoga newsletter or read more articles on yoga like Yoga Stretch for Beginners.You can also watch the video on YouTube, but make sure it is informative and explained correctly, like in these 30 minutes Yoga for back pain videos.

90,000 everything you want to know

Back pain is very common in modern life today. According to the National Institute of Neurological Disorders and Stroke, about 80 percent of adults experience back pain at some point in their lives. The pain can be acute (lasting four to 12 weeks) or chronic. Chronic back pain affects about 20 percent of people who suffer from acute back pain. This indicates that a percentage is not treating their back pain properly, resulting in further pain; or chronic back pain.This number does not include individuals with mechanical problems or medical conditions who may suffer from back pain for a long time, or perhaps even permanently. The good news is that there are natural ways to help relieve and control pain, like yoga. Yoga is proven to be very helpful for back pain. Not only stretching and strengthening the muscles of the back and spine, but also the core.

Having a strong core is very important for the management of back pain as it is the center of the body that supports the entire spine.Strengthening your core will not only release tension from your back, but it will also help align your spine properly, which is another cause of back pain. Back pain yoga will strengthen your core, straighten your posture, build core muscles and stretch your spine. This means that it will help people with back pain to cope better with everyday problems. In some cases, it can even completely cure back pain.

What can cause back pain?

The back is made up of muscles, tendons, ligaments, discs and bones.Back pain can be caused by a problem with any of these ingredients or in combination. In fact, there are many things that can cause back pain. In general, they fall into three categories; mechanical problems, medical conditions and stress.

Source: unsplash.com

Mechanical problems

Most chronic back pain is caused by mechanical problems. These are the most common:

• Degenerative disc is a very common cause of back pain.The discs are like shock absorbers between the bones of the spine. When they get worse, it means that the shock absorption between the vertebrae decreases, making it difficult to move. This causes back pain. This is due to daily wear and tear and is more common in an aging population.
• A ruptured or herniated disc – This occurs when there is a tear or some type of tear in the intervertebral disc. When this happens, the inner protective layer of the disc flows into the spinal cord. This causes constriction and bulging outward, causing back pain.
• Sciatica – Often associated with a herniated disc, where there is compression of the sciatic nerve. It is a large nerve that runs from the lower back through the buttocks and down the back of the leg. When it flares up, it can cause electrical pain that pierces the lower back, buttocks, and leg. Sciatica can also be caused by a tumor or cyst that puts pressure on the sciatic nerve.
• Radiculopathy – This occurs when the root of the spinal cord is compressed, inflamed or damaged.The extra pressure on the nerve root causes pain, numbness, and tingling. This sensation will spread to other parts of the body, including legs, shoulders, arms, and neck.
• Traumatic Injuries – Including car accidents, sports injuries, tendon injuries or fractures. Traumatic injuries can cause excessive compression of the spine, which can lead to a ruptured or herniated disc or pressure on the nerve roots and spinal cord.

Medical Conditions

There are medical conditions that can cause back pain.Some of the most common are:

• Scoliosis – When there is a lateral curve in the spine, which mainly occurs during the build-up of the spike before puberty. It usually doesn’t cause back pain until middle age.
• Spinal stenosis – This occurs when a narrowing of the spinal canal occurs, which puts pressure on the spinal cord or nerve roots. This can cause back pain or, in more severe cases, numbness.
• Spondylolisthesis is when bone in the lower vertebrae slips out of place and into the bone below it.It can be extremely painful, especially in the lower back, and can be caused by a sports injury or persistent overuse in the back.
• Arthritis – This occurs when there is inflammation in the joints. It gets worse with age and is a common cause of back pain.
• Kidney stones – When kidney stones pass through the kidney into the urethra, it can cause severe back pain.
• Endometriosis – Uterine tissue that builds up outside the uterus can put pressure on the spine or sciatic nerve.
• Infection – Although not common, it is possible to get an infection in the spine that will cause back pain. Pelvic inflammatory disease, kidney and bladder infections can also sometimes cause back pain.
• Fibromyalgia is a chronic pain condition that also causes fatigue.

Voltage

These are daily activities that cause regular wear and tear on the body, causing back pain. This is conditional pain that is mostly acute, although it can become chronic if left untreated.Here are some examples:

• Sprains and strains – Caused by stretching a muscle, straining a tendon, or tearing a ligament. This can be due to improper twisting, heavy lifting, or excessive stretching.
• Weight – Being too heavy or obese can put extra pressure on the spine and cause back pain.
• Heavy backpack or bag – Too many heavy items in your backpack or bag can cause not only back pain, but also shoulder pain and the possibility of future posture problems.
• Sitting too long – it could be at the table or in the car. Back pain can occur if you have poor posture and are hunched over.
• Pregnancy – Back pain is common during pregnancy as changes in the pelvic area and weight put pressure on the lower back.

How does yoga help with back pain?

Daily exercise is a surefire way to rehabilitate your spine and relieve back pain, especially when done in a controlled manner.The very essence of yoga is to move in a controlled manner, switch to breathing and learn to be attentive to your body. In fact, the Annals of Internal Medicine states that the American College of Physicians recommends yoga as a natural, non-pharmacological treatment for back pain. Plus, it is not only efficient but also faster than many of the other options available. A study that was published by the Annals of Internal Medicine proves this. The study was conducted over 12 months with over 300 participants who complained of low back pain.Half of the participants did yoga to relieve chronic low back pain, while the other half received routine care. The yoga group not only experienced less pain, but also had better back function when tested at three, six, and twelve month intervals.

Department of Radiology at Cathay General Hospital in Taipei, Taiwan conducted a study on the effect of yoga to drive degenerative disease to see if yoga was good for the spine. They compared degenerative disc disease in 18 yoga teachers who have been teaching for over 10 years with 18 participants who did not practice yoga at all.Comparisons were made using MRI scans, which showed that the yoga teachers had significantly fewer degenerative disc diseases than the non-yoga group.

Another study was conducted by three professors in Taiwan, proving that core strength training is beneficial for patients with chronic low back pain. They found it to be more effective than conventional resistance training in relieving chronic back pain. Yoga is a very effective way to strengthen your core.There are certain yoga poses that focus directly on strengthening your core or help develop your core strength through regular practice.

When done correctly and with an experienced, knowledgeable yoga teacher, doing specific yoga poses is a surefire way to help back pain. In some cases, this can eliminate this completely. Yoga works to stretch your spine, strengthen your back muscles and help with your posture, all of which effectively relieve and reduce back pain.Back pain yoga will also improve overall flexibility and core strength, which most people with chronic back pain lack. There are also certain postures that work for certain causes, such as sciatica, herniated disc, scoliosis, and arthritis. The American College of Physicians recommends that doctors seek alternative treatments such as yoga before taking prescription drugs. Pain relief medications are highly addictive.

We can go even further and say that stress, anxiety and depression can cause back pain.When we are stressed or anxious, we naturally tense up, which can cause our muscles to tense and knots occur. Yoga has been proven to help reduce stress, anxiety and depression.It improves mood, helps you better understand your breathing, and even reduces fatigue. If back pain is solely caused by stress, anxiety or depression, then yoga may be all that is needed to alleviate the problem.

How is yoga different from physiotherapy?

Yoga is an ancient practice that has been practiced for over 3,000 years.Physiotherapy is new in comparison and based more on science than centuries of experience. There are similarities between the two, but there are also many differences.

yoga

Yoga includes physical, mental and spiritual practices in which teachers learn how asanas (postures) and movements can help certain conditions. This includes back pain. It is a combination of movement, breathing and mental focus while building strength and flexibility. In most cases, yoga is a low impact form of exercise that has many benefits and is often used as a physical therapy tool to strengthen and balance the body.Yoga can also be used for weight loss, and as we know, being overweight is a cause of back pain.

There are hundreds of different yoga postures, each of which works to strengthen and / or lengthen a specific part or parts of the body. Breathing is also important as it is considered Prana (life force). There are several styles or schools of yoga, some of which are great for those with back pain, others should be avoided. We’ll discuss this a little later.

Properly trained yoga instructors learn about anatomy and the influence of yoga on it.They can work with all aspects of a person. This includes the inner self and the outer self. People with or without back pain will learn to manage exercise to relieve any pain they experience. They will also learn how to deal with mental pain or discomfort.

Physiotherapy

Physiotherapists are therapists who treat the body alone. They use movement, exercise, manual therapy, and electrotherapy as a means of treating injury and promoting movement.Physiotherapy is used to improve a patient’s quality of life by first examining and diagnosing them. They are not doctors, but they are trained to diagnose physical problems like back pain with X-rays, CT scans or MRIs, and help with rehabilitation. They only address back pain and not the body as a whole. They prescribe exercise, the use of mechanical devices, sound waves, and manual therapy to help maintain and restore maximum movement.

Treatments such as spinal manipulation and massage are used to treat back pain that yoga does not include. Both of these have been proven to be safe interventions for improving back pain. Physical therapists go through extensive training to learn all about a person’s muscular / structural form. They will also learn how to treat certain problems such as back and neck pain.

What is the difference?

Yoga instructors cannot diagnose the problem like physiotherapists.They can, however, treat it as soon as it is diagnosed. A physical therapist may suggest specific exercises to reduce pain, while a yoga teacher finds ways to integrate movement as a treatment. When it comes to back pain, according to Dr. Robert Sapper of Boston Medical Center, both are a great non-drug approach to low back pain.

Yoga is a good alternative for those who prefer to combine body and breathing movements to relieve pain, rather than doing exercises exclusively for the lower back.Yoga will include postures that work for the body as a whole. This includes basic strengthening exercises. Physical therapy can help relieve back pain, whether it be in the lower back, middle back, or upper back.

Can yoga help relieve back pain during pregnancy?

Low back pain is a common side effect in pregnant women, especially during the third trimester. There are three main reasons why this is happening; biomechanics, hormones and stress.

Biomechanics

It refers to how your body holds itself and moves, which is related to your posture and joints. When women are pregnant, the extra physical weight can throw the body out of balance. The lumbar spine gets in trouble and posture problems can occur. This can cause tension in the lower back. The more the child grows, the more stress and weight the lower back has to carry, resulting in lower back pain.Biomechanics is the leading cause of back pain during pregnancy.

hormones

The second most common cause of low back pain during pregnancy involves hormone changes that occur during the first half of pregnancy. Progesterone is released, which helps to loosen and relax the ligaments and tissues so that they can stretch during pregnancy. During the second half of pregnancy, the brain releases relaxin to help the ligaments between the muscles in the pelvis open up.This makes room for the baby. Hormones also circulate throughout the body, which can lead to imbalances in the joints and cause lower back pain.

Stress

Stress is the third cause of back pain during pregnancy. Having a baby can be stressful for many women, especially if it’s their first child. We know that stress causes back pain because it strains the muscles. Being aware of this and managing it will help relieve it or completely eliminate the pain.

How yoga can help

Prenatal yoga lessons are becoming more popular as a great way to feel more relaxed during pregnancy. Regular practice will also open your hips and hamstrings, improve your sense of balance, increase flexibility, and strengthen your muscles. It will also reduce back pain. Here are the reasons why:

Best Posture

As your belly gets bigger, your posture starts to deteriorate due to the extra weight on the front of your body.This can cause your lower back to outgrow, your shoulders to sag, your neck to expand, and your chest to drop. Prenatal yoga helps pregnant women to sit, stand and move with proper alignment to help their changing body. Poses like Gomukhasana Cow Pose, Adho Svanasana Fly (Downward Dog Pose) and Trikonasana (Triangular Pose) All Perfect Asanas (Poses) For Better Posture.

Strong Abs

Basic work and pregnancy may seem a little unnatural, but strong abs will help protect your back and spine as the extra weight increases and your belly gets bigger.Certain prenatal yoga poses, when performed safely, will strengthen the abdominal muscles to support additional weight. Exercises to strengthen muscles during pregnancy include utkatasana (chair pose), marjaryasana (cat pose), and kumbhakasana (board pose).

Stabilized Joints

Sacroiliac joint dysfunction is a common condition in pregnant women. The sacroiliac joint is located between the sacrum and the hip bone and is stabilized by numerous ligaments.This allows you to slide. During pregnancy, certain hormones that are released can weaken these ligaments, making the joint less stable. This will then cause back pain on the side it is on. There are yoga poses that can help specifically target this pain like sucirandhrasana (needle eye pose) and supta baddha konasana (reclining angle bound pose).

What style of yoga is best for back pain?

There are so many different styles of yoga today.If you suffer from back pain, there are several styles that offer the best benefits in terms of yoga for back pain.

Yoga Iyengar

Iyengar Yoga focuses on proper alignment and precise movement. This is great for people who are not as malleable or are suffering from injury as they use a lot of props to help you with this. The attention to detail and modification of each pose makes it a viable option for those suffering from back pain, even if their mobility is limited.

Hatha Yoga

Most of the yoga styles derive from hatha, which is a traditional form of yoga. Like Iyengar, he focuses on alignment. But it also focuses on breathing as you enter and exit each pose. When practiced with an experienced, knowledgeable teacher, the hatha lesson should include adjustments to ensure proper alignment. This makes it a good choice for back pain yoga. This is a slow yoga style, so it is great for beginners.

viniyoga

Breathing is the main goal of vinyoga, where every movement is coordinated when inhaling or exhaling. It is an approach that is used for unique conditions, adapting to the specific needs of each individual. This is essentially an individual practice, so it is a good option for back pain relief.

Ashtanga Yoga

Ashtanga yoga is divided into six series, each of which increases in intensity and complexity. You start with the first episode (main) and don’t move on to the secondary (intermediate) episode until you’ve mastered the first.This is done until everything is mastered, which can take over 10 years. It is a disciplined style of yoga that should be practiced at least three times a week, although many practice it daily. It is a powerful form of yoga where movement is associated with breathing, with Chaturanga Dandasana (four-limbed pose), Urdhva Muha Svanasana (upward dog pose) and Adho Muha Svanasana (downward dog pose) done in between each pose. It is popular with people who have had back injuries and are in the final stages of rehabilitation.With the right teacher, this can also be a good yoga style for back pain.

5 Best Yoga Poses For Low Back Pain

Low back pain is the most common form of back pain, affecting every adult at least once in their life. There are many yoga poses that can relieve low back pain, but these are the top 5.

Balasana

Commonly known as the baby pose, Balasana relieves pressure from the lower back by stretching it and aligning the spine.This will then decompress the lower back, giving it a good stretch. Beginners can change their position by placing a blanket or pad between the back of the thighs and calves. While this is a relaxing position, it should be avoided by those with knee injuries during pregnancy.

Salamba Bhujangasana

Also known as the Sphinx Pose, Salamba Bhujangasana creates a beautiful natural curve in the lower back. It also attracts and strengthens the abs.Strengthening your abdominals is necessary to support your lower back and reduce pain. It also helps relieve stress. This position should be avoided by anyone with a chronic back or shoulder injury. Also not recommended during pregnancy.

Supta Matsiendrasana

Supine Twist is a fantastic lower back stretch, especially when tight. It is great for sciatic joint pain, and it also moisturizes the spinal discs and straightens the spine.Supine Twist can be changed by placing a blanket or pillow under your knees. The twisting motion can sometimes irritate the lower back. If so, then refrain from the pose. People with knee problems should be careful when doing this pose.

Adho Mukha Svanasana

Known as Downward Facing Dog Pose Adho Mukha Svanasana Stretches the hamstrings and calves. Tight hamstrings can sometimes cause lower back pain, so stretching them helps relieve them.It also helps with spine alignment and posture. If necessary, bend your knees a little. People with high blood pressure should not do this pose, nor should people with carpal tunnel syndrome.

Uttana Shishosana

Also called extended puppy pose, this pose stretches the spine and shoulders and relieves pressure in the lower back. You can change it by placing a blanket under your knees. You can also place blocks under your elbows or raise your head off the ground.People with knee injuries should be careful when doing this pose.

5 best yoga poses for pain in the middle and upper back

Pain in the middle and upper back is less common than in the lower back. It is, however, quite common and is usually caused by a strain or injury to a muscle or ligament. It can also be due to poor posture. These are the 5 best yoga poses for low back and back pain.

Ardha Matsyendrasana

This pose energizes the spine, twisting it and squeezing out all the rigidity.Relieves pain in the middle and upper back, as well as sciatica pain. It also stretches the shoulders, hips and neck. This should not be done by anyone with a serious spinal injury unless supervised by an experienced teacher.

Shalabhasana

Salabhasana (locust pose) strengthens the muscles of the back and legs. It is especially good for back pain as it helps develop strength and flexibility. Those with severe back injuries should avoid this position.Should also be avoided during pregnancy.

Dadasan

Dadasana (Staff Pose) really helps you feel how your middle and upper spine support the rest of your body. He will tell you how to sit properly, which will lead to better posture. It strengthens the muscles of the back and shoulders, although it is not recommended for people with lower back injuries.

Paschimottanasana

Commonly known as the seated front bend, Paschimottanasana stretches the upper and mid back as well as the spine.It also helps relieve stress, anxiety and depression, which are the causes of back pain. If you cannot touch your toes, wrap the strap around your legs. Paschimottanasana should not be practiced by anyone with a serious back injury, although it is very good for back pain.

Ardha Pincha Mayurasana

Also known as Dolphin Pose, Ardha Pincha Mayurasana relieves pain in the middle and upper back. It also stretches the shoulders, hamstrings and calves and relieves stress and depression.You can change it by resting your elbows on a rolled up mat. Those with a neck or shoulder injury should do this pose with bent knees.

5 Best Yoga Poses For General Back Pain

Marjaryasana and Bitilasana

Although these are two poses Marjaryasana and Bitilasana (cat and cow pose) are usually combined and done together. Bitilasana is done with inhalation and Marjaryasana with exhalation. This provides mobility of the spine as well as flexibility from the sacrum to the top of the cervical spine.This is great for general back pain, although it is especially good for back pain. Individuals with a neck injury must be especially careful to keep their head in line with their torso.

Navasana

Navasana (Boat Pose) strengthens the abdominal and hip flexors, which will ease back pain. We know that strong abs can help with back pain, and doing Navasana really strengthens your abdominal muscles. It will also strengthen your spine, improve digestion, and help relieve stress.Navasana should not be performed by anyone with heart problems, low blood pressure, or insomnia, and should be avoided during pregnancy.

Vyagrasana

Vyagrasana (Tiger Pose) stretches and strengthens the muscles of the spine and back, as well as all the muscles in your core. It also stimulates the lymphatic, nervous and reproductive systems. You can place a blanket or a rolled yoga mat under your knees to protect them. If you have a serious knee injury, Vyagrasana should be avoided.

Ustrasan

Better known as the camel pose, Ustrasana is a deep back flexion pose that stretches and strengthens the entire back and spine. It also opens up the shoulders and chest, promoting good posture. Plus, it stretches the deep hip flexors. This is an energetic pose that stimulates your organs. This should not be done if you have severe back or neck injuries. It is also not good for people with high or low blood pressure.

Halasana

Halasana is an excellent posture for reducing general back pain. It stretches the entire back and spine as well as the shoulders. It is very effective for back pain, insomnia and headaches. Halasana (plow pose) should not be done during menstruation or pregnancy. Should also be avoided if you have a neck injury. If you can’t get to the floor, place them on a chair or block.

Yoga poses to avoid when your back hurts

Just as there are positions that are great for back pain, there are asanas to avoid for back pain . When you do them, you risk hurting yourself even more.

Pincha Mayurasana

Sometimes referred to as forearm balance, Pincha Mayurasana (Feathered Peacock Pose) uses the core to stabilize the rest of the body. If you have back pain or injury, this position should be avoided. This can put stress on the back, leading to increased pain. It also shouldn’t be done during your period.

Matsyasana

Although Matsyasana (fish pose) is good for mild back pain, it can cause more pain for those who suffer from chronic back pain.This is especially true when it comes to the lower back. Should also be avoided if you have a neck injury.

Pasasana

Pasasana (Loop Pose) is great for opening shoulders, chest and posture. It is not ideal to do this pose for back pain, especially in the lower back. Those with a herniated disc should also be avoided.

Urdwa Dhanurasana

Better known as Full Wheel Pose, Urdwa Dhanurasana is a great pose to strengthen your spine.Those with back injuries or chronic back pain should be avoided. However, it can be therapeutic for those who suffer from mild back pain when practiced under the supervision of an experienced yoga teacher.

Uttanasana

Permanent bending, as it is more commonly known, stretches the hamstrings, calves, and thighs. It also reduces anxiety and helps relieve stress and depression. But Uttanasana could also endanger a back injury.To avoid this, you need to do it with bent knees. You can also do this against a wall by placing your hands on the wall perpendicular to the floor. This will take the tension off your back, but it will still give you a stretch in your legs.

Conclusion

When done correctly under the supervision of an experienced yoga teacher, yoga can be a great relief for back pain. Prescribed medications can be avoided and you can find relief instead by practicing yoga regularly. If you suffer from back pain, you should not try to do yoga on your own without knowing the correct position of each asana.In doing so, you can hurt yourself further. If you decide to go the holistic yoga path, be sure to explore which postures are good or bad for back pain. It is important to know all the subtleties of this.

A great source of regular information is to subscribe to the Siddhi Yoga newsletter or read more articles on yoga like Yoga Stretch for Beginners.You can also watch the video on YouTube, but make sure it is informative and explained correctly, like in these 30 minutes Yoga for back pain videos.

do {Yoga} while (back hurts) / Habr

Introduction

This is an ordinary story about the most ordinary IT-schnick, which, nevertheless, may be of interest to people of various professions. This article is not about how I achieved success in a particular IT discipline, be it programming, administration or design. My story is about how I ditched my back in 10 years of work in IT, and how I then cured it.

The purpose of my text is not to popularize yoga as a way of life, thinking or philosophy, this is just my personal experience, which, I hope, can be very useful to someone.I also want to note that the article does not call on you to self-medicate or to reject traditional medicine, but calls for self-organization and a more attentive attitude towards yourself, that is, NOT ignoring the problems and their roots.

Before writing the text, I studied the publications of my colleagues in the workshop, for example, this one, and I don’t want to repeat myself, but, in my opinion, my article has a slightly different direction, although it talks about the same subject. Plus, I hope that someone can be hooked or, scientifically speaking, motivated by the emotional background on the rise of which I am writing this article.What is described below is perhaps the most significant achievement of mine at this stage in my life. I only now realized this and I just can’t help but tell others about it.

How it all began and how it ended

So, it all started a long time ago and is pretty commonplace, like most of my compatriots. Namely: 10 years of a sedentary life at school = problems with posture, + 7 years of a sedentary life at the university = problems with posture (apparently, problems with the spine have already begun) + 10 years of sedentary work in IT = problems with posture (already quite serious spinal problems).I periodically did some kind of physical exercise like playing football, snowboarding or occasional hikes in taekwando, but, as far as it seems to me now, this is more negative than positively reflected on the condition of my back.

Having come a long way from a sore back to a healthy back (or at least one that does not hurt and does not make itself felt), I realized that there are enough sports that you should not do at all until you have a good muscle corset around the spine.These sports by themselves do not create this corset, but they can cause considerable harm. I do not presume to state this with 100% certainty, since I am not a doctor, but I still think that I am not far from the truth.

As a result, by the age of 30 my back was something like a seedy Zhiguli that no one had ever serviced – it seemed to drive, but was about to fall apart.

From time to time, something wedged me in the lower back and neck (or rather under the shoulder blade), from sitting for a long time in one place, something started to burn or prick in the lumbar region, and sometimes even gave it to the leg when walking, but not so much to panic or think that I may have a hernia and it’s time to finally go to the doctor.Well, you yourself know everything here, as usual here in Russia – I won’t go to the doctor while I can still go, but then it seems like it’s too late to go 🙂 … friends chipped in and gave me an ATV (!), small, so Chinese, but still an ATV. Meet him in the photo below. I mocked myself and this miracle of technology in every possible way for three months, and then safely burned the clutch and went to repair it.This is where the real problems began: to repair the clutch, you need to remove the engine and take it to the place of repair. The engine weighs just over 20 kg, and the repair site is on the 2nd floor of my country house. It doesn’t seem to sound very scary, but two or three times the pull of this unit was enough for me to get jammed and distorted so that I understood: “it seems that’s all”. I remember that the upper part of my body was always about 10-15 degrees tilted relative to the lower one (pelvis + legs), and I really could not walk in any other way.My wife (she is my doctor) pierced all sorts of miraculous solutions such as vitamins and anti-inflammatory, but all this did not bring much effect – I really could not straighten up for the 2nd week.

I had to pull myself together and go to surrender to the doctors, and the first thing I did was to do an MRI, which is what I advise you. Having done an MRI and its description with a doctor, you can save a lot of time and money, and, possibly, health, since you will not engage in those types of treatment that either do not suit you or are generally contraindicated.

MRI showed a rather sad picture – osteochondrosis, one protrusion and one hernia in the lumbar spine – in fact, she, dear, is shown in the photo below. The neurosurgeon’s consultation was quite quick and clear – “the operation, you, a young man, is not shown, live like this, do exercises and all the best to you!”. I remember then my thoughts were from gloomy to gloomy ones like “well, the worst thing is that the hernia will rub my nerve, I will not feel my leg, they will amputate it, this is not the end of the world, after all, you can live with one leg… ”. The reader is able to imagine the state of a person who considered himself more or less healthy and suddenly learns about irreversible or slow-moving changes inside his body.

Fortunately for me, my wife was then 7 months pregnant, so there was very little time left for such a blues, I quickly pulled myself together and began to think constructively – what can be done in order to correct the situation. I considered the following options and their pros and cons:

• classic operation – hernia resection.Plus one and quite obvious at that time: no hernia – no problem, in fact, everything turned out to be not so simple. The disadvantages are also seemingly obvious – all the risks associated with the operation, plus no guarantee that the situation will not get worse or stay the same.
• “magic” operation – implantation of a titanium disc (!), Injection of healthy stem cells into the disc, etc. Pros – a magic pill that turns you into a superman. Cons – I don’t believe in magic, or almost don’t.
• shamanic methods – conspiracies, medicinal herbs, so what am I talking about …
• oriental massage methods: massage, acupuncture, manual therapy.Plus one – all this is not radical and, according to many, can be very effective. Minus is a very incomprehensible and mysterious thing and again, according to many, it can both help and harm.
• pool is generally a cool thing, very nice and useful, and the pool was adopted and tested a year before the events I described, but the trouble is the pool, if, of course, you do not do it professionally, or at least 5 days in a week, nothing will cure you, that is, it will not fix what is already broken.Yes, the pool is unrealistically useful and even more enjoyable. But if you already have a hernia, I don’t believe that the pool will really help you, at least it didn’t help me and even a bunch of people with whom I talked on this topic.
• gym is also a good thing, but there is a trick, or rather a subtlety. In the gym, it’s much easier to permanently break your back than to fix it. I doubt that it is generally possible to work out with a hernia in the spine in the gym, but if you do, then only under the supervision of a super-professional trainer who is aware of what he is doing.
• yoga was a mysterious thing at that time for me, but quite interesting. I will not describe all the pros and cons of yoga or try to give a super-precise and comprehensive definition of this concept, I think others have done it for me long ago and much better.

Let me give you the arguments “for” that directed me along this path:

1. yoga is a teaching that is already more than 5000 years old (just think about this figure) and it not only does not die, but on the contrary develops to this day.This means that “there is definitely something in this”
2. There are quite a few directions, depths and artifacts in yoga (let’s call it that), and the choice is always yours. I formulated it for myself something like this: yoga is like a door to other dimensions, which you can only open a little and look there, you can put your whole head in there and consider everything in detail, you can completely enter this door, but leave it open anyway, but you can enter and slam the door behind you – something like this is done by people who refuse all the “amenities” of the modern world (meat, alcohol, parties, etc.)go to India, and we only read about them later in books or articles in Geo magazine. In short – you yourself choose how and how much you associate yourself with yoga, and no one here dictates anything to you – if you want physical exercise – do it, if you don’t want to be a vegan – don’t be, but if you want to give up alcohol – give up, it’s your business and only yours.
3. to start doing yoga is very simple and clear how – just go to any (or almost any) yoga club and do it, no special preparation is needed for this
4. According to my first information, which I learned then, yoga can fix a lot of things, but you can also harm, but much more difficult than, for example, a gym or a snowboard.
5. my friend was doing yoga then (she had similar back problems), and it was she who told me about her then
6. Well, the last argument, but not insignificant – on yoga you will always meet crowds of beautiful and very beautiful girls, which at least you can watch for free, just kidding 🙂

So, I started doing yoga, it was about 5 years ago. I chose yoga

Iyengar

, I gave such a definition of this direction for myself: this is yoga for those who have health problems, it is simple, understandable, it is difficult for it to break something, while it is no less deep than everything else in yoga.

Here I must tell you about my first teachers – Lena and Marina. I am insanely grateful to them for everything that they gave me. These are amazing people who, in my opinion, give the world around them much more than they receive from it, at least this feeling is created in their yoga classes. They rush about the hall like mad, correcting all kinds of mistakes of the students and explaining all the subtleties of this or that movement or asana, and they adjust to the level of understanding of their student, without trying to burden him with what he still cannot understand now.The best metaphor I could think of for them is parents who have an infinite number of already grown-up children – in the yoga room, they (I’m talking about teachers) really are parents who patiently and carefully guide their every step 20-30-50 , and sometimes 70-year-old children who have just entered or have already gone a little along the path of yoga. I hope I did not overload you, I can only draw one conclusion from all of the above – choose a yoga teacher carefully, especially at the beginning of your journey.If you do not feel sacred awe and complete trust in the person who tells and shows you something, then perhaps you should change your teacher.

So, I started practicing and felt the first result after about 3-4 months. There was one event that greatly inspired me on a new path, and about which I cannot but tell. As expected, my wife ended up in the maternity ward. I was with her, since we had a joint childbirth (this is such a modern way to be closer to each other, who does not know).In general, this is such a four-hour entertainment, when you always stand or sit in not very comfortable positions, helping your wife physically and psychologically – there is absolutely nowhere and no time to lie down to give your back a rest for at least 5 minutes. Three months ago, when I was “stuck”, I was even scared to imagine that I would spend 4 hours without rest, but now, after three months of yoga practice, my back endured these hardships with dignity, which I was quite impressed and inspired by.

Further – better, after six months of regular classes (2 times a week with a teacher in the Iyengar yoga group), I really felt much better: nothing else pinched me, all the unpleasant processes while sitting at work also disappeared.I was able to return to my favorite snowboard, on which I had not been able to ride for a couple of years, although I still “felt” my back while rolling. A year later, I completely forgot that I once had back problems and began to feel myself about 18 years old. After another 2 years I became insolent and relaxed so much that twice a year I almost ditched my back again, at first getting up incorrectly on a wakeboard behind the boat (the completely crazy power of the gasoline engine practically bent me in half, because I was pushing the board into the water instead of getting on the water, in general, I did everything wrong and unsafe).The second time I was engaged in some kind of construction work and began to knead cement in an incline, and again I was “jammed”. I was quite upset, I thought that I had again lost everything that I had achieved in 3 years of training and returned to the “starting point”, but a couple of weeks of intensive training returned everything to its previous state.

This, by the way, led me to the idea that regularity in classes is perhaps even more important than their intensity. Now I am working on doing yoga at least a little, but every day I develop a corresponding habit in myself.Continuing the topic of regularity, I started practicing 2 times a week and this, I repeat, was enough for me to really feel much lighter in six months, now I go to yoga once a week and regularly do 20-30 minutes at home.

Conclusions

• go get an MRI of the back, especially if something hurts – take your time and money, diagnostics in the modern world is extremely simple and informative
• if there is a health problem – start solving it right now, further it will be more difficult, more expensive
• choose the method that suits you, yoga suits me personally
• Don’t be afraid of yoga, it’s not always “ultra-vegan, all kinds of complicated and incomprehensible spiritual nonsense, etc.for many, yoga can be just an advanced form of exercise or physical therapy
• Do not treat this problem as a problem – it is very important. If you ignore or do not understand this point, then with a probability of 80%, having enough energy, you will correct the “problem”, it will cease to worry you, and after that you will again return to the same state of the problem. A trivial example: my back hurt – I removed the hernia – I still lead the same lifestyle – a year later a new hernia has grown – etc.Change your approach to the case / issue / problem – realize that this is the only constructive approach. An example is to realize and accept the importance of charging at least 3 times a week for the rest of your days, no matter how scary it sounds.
• swimming pool is a cool thing, but in my opinion (this is a value judgment, of course :)) it will not help you heal your back, it will only make you feel good or help you keep yourself in shape. Unless of course you are going to become a professional swimmer.
• And “May the Force be with you” – Master Yo g da

P.S.

I, as a person with five years of yoga experience, now walk down the street (wherever I am) and notice the posture and just the position / condition of the back in other people (in girls, especially, of course), and I am simply horrified – I feel sorry for people, and for the future of mankind (at least Russia) is really scary. A particularly striking problem for girls for obvious reasons (for whom these reasons are not obvious – think about it)

By eye 8 out of 10 whom I see have back problems, many of them have huge problems (one might say a hump grows in the area of ​​the shoulder blades ).I really want to approach everyone and tell this whole story so that the person at least realizes that “there is a problem”, but due to my social phobia shyness and the paradigm of decency, I certainly don’t do this (perhaps in vain). This is just the “curse of a seated person” of the 20th and 21st centuries. If you have any specific questions for me – write, I will be happy to answer them and tell you everything! I hope my article helps someone to change. If you cannot change yourself, then how are you going to change the world for the better ?!

P.P.S.

Many thanks to my good friend and an excellent person with deep knowledge of the correct Russian language Marina Katolikova for editing my article.

A couple of last links:

Insidious asanas: how to make yoga safe – Yoga and health – In the world of yoga

Although yoga does not belong to the number of extreme sports, it nevertheless has its own safety technique. Different parts of the body – knees, spine, ligaments and joints – require a special approach.It’s also important to find the right instructor.

Danger – INSTRUCTOR

A yoga instructor, just like a doctor, is able to restore a person’s health or, conversely, harm him. Experts note that there is still a shortage of qualified personnel in Russia. As a result, students have injuries and health problems. The most common are injuries to the knees and spine, as well as sprains of muscles, tendons and ligaments.

WHAT TO DO.

Look for an experienced teacher. ELENA ULMASBAYEVA has been practicing yoga for 21 years, of which she teaches – 16. She advises, first of all, to pay attention to the experience of the instructor: “My teacher, Sri B.K.S. Iyengar, the author of one of the most detailed yoga disciplines in the world, has been teaching yoga for over 50 years. When making a choice, ask who the person studied with, what kind of school it is, what kind of direction he teaches. One of the most respected and now known directions of yoga in Russia is hatha, on its basis the Iyengar, ashtanga, vinyasa and bikram (or thermo-yoga) methods are based.Ashtanga yoga includes more dynamic and complex postures, in the Iyengar method – an emphasis on static, in vinyasa breathing plays a leading role, in thermo yoga classes are held at high temperatures. In addition, a good instructor should know the basics of physiology, anatomy, and psychology and ask you in detail about your health condition.

Danger – SPINE

The spine is the vital core of our body. If you are experiencing pain in the neck, back or lower back, notify your teacher about it.The cervical region can “malfunction” if the “birch” (Sarvangasana) and headstand (Shirshasana) are not performed correctly. Try these poses no earlier than after 3-6 months of regular practice. In addition, the lumbar spine can be affected if the forward bends and backbends are not performed correctly.

WHAT TO DO.

The main thing when performing bends and bends is to avoid pain and discomfort in the spine. If they arise, the exercise should be excluded or the teacher should be consulted.“The tilt should be done by turning in the hip joints, and not bending in the back,” explains MARIANNA GOROSHETCHENKO, instructor at the Viktor Boyko School of Yoga. – In case of deflections, you cannot force the movement using force. If there is a feeling of a crease in the lower back, the deflection is performed incorrectly. It is necessary to reduce its amplitude. ” Adhere to the principle of counterposes “bend back: bend forward, bend to the right: bend to the left.” After each deflection, make a tilt, and after each tilt – a slight deflection in amplitude.

Danger – STRETCH

To avoid stretching, you must carefully dose the load. You should also avoid discomfort in stretched areas, do not rush to master complex exercises. The lesson should be started with a warm-up, warming up and kneading all joints and muscles, and it should be built according to the principle “from simple to complex”.

WHAT TO DO.

“For example, forward bends largely depend on the elasticity of the back of the legs,” says Elena Ulmasbaeva.- Start with bent-legged bends and gradually stretching the back of your legs. The Supta Padangushthasana pose stretches the back of the thigh and lower leg well. When bending forward with outstretched legs, it is important to learn how to work with your feet and hips correctly, otherwise you can injure your lower back.

Danger – KNEE PAIN

One of the most common yoga injuries is knee injury. Most often, knee pain occurs when the lotus position (Padmasana) is not performed correctly, as well as other exercises that include “lotus” elements.

WHAT TO DO.

Observe the rule: in no case do not allow discomfort or pain in your knees while doing the exercises. If such sensations arise, you should tell your instructor about it. “Do the exercises slowly, constantly observing the correctness of the postures,” advises PRAVIN CHANDIR, a yoga master at the Kerala Center for Restorative Medicine, Yoga Therapy and Ayurveda. – The human body is a unique instrument. It gives us signals if we do something wrong or exceed our capabilities.Listen to them during class to avoid injury. ”

Danger – YOGA AND SIGHT

“In people with visual impairments, bending from a standing position (when the head is below the level of the heart) and inverted postures can worsen the condition,” warns Marianna Goroshetchenko. “They cause blood to flow to the head and eyes, which can negatively affect vision.” In addition, Shirshasana (stoic on the head), if safety precautions are not followed, can also damage the cervical spine, which will disrupt the blood supply to the brain and eyes.

WHAT TO DO.

Practice postures that have a beneficial effect on vision. Viparita Karani and Supta Baddha Konasana bring tranquility, relaxation and rest to the eyes and the brain. “The direction of the gaze is important in every pose,” notes Elena Ulmasbaeva. – For example, when twisting, the last thing that completes the pose is the direction of the gaze. When performing Trikonasana, the gaze is directed upward, at the thumb of the raised hand. ” In addition, the well-known gymnastics for vision trains the eyes very well: looking “up and down”, “left and right”, “far-close”.

Danger – VARICOSIS AND ARTHROSIS

With varicose veins, long-term fixation of sitting postures (Virasana, Vadrzhasana, Siddhasana, Padmasana), as well as standing postures, should be carefully avoided. In difficult stages, these elements must be eliminated altogether.

WHAT TO DO .

All inverted poses are very effective, but they should be mastered carefully and gradually. So, Pravin Chandir recommends Sarvangasana (shoulder stand) and Pavanamaktasana (a pose to relieve tension in the veins).People with arthrosis are advised to avoid stress on the sore joint, especially in the vertical plane. Limit flexion in the joint and prevent pain in the affected area. The practice should be aimed at stretching the joint and improving its circulation. With arthrosis, it is useful to master such postures as Halagasana (bear pose), Matiasana (fish pose), Bujangasana (cobra pose), Shalabgasana (locust pose), Shasankasana (rabbit pose), Ardha-Mat-tsendriyasana (twisting the spine), Pada- Hastasana (forward bends).

Danger – MONTHLY

For women, yoga is recommended depending on the cycle. Vary the load and program according to your well-being. “With menstruation for the first 24-48 hours, it is better to exclude practice altogether,” recommends Marianna Goroshetchenko. – Then, before the end of menstruation, you need to exclude all postures that squeeze the abdomen (such as Shalabhasana, Dhanurasana), deep twisting and bending, postures with intense abdominal tension (for example, Ardha and Paripurna Navasana), as well as all subjectively difficult and difficult poses.You should not perform inverted postures (headstand, shoulderstand) and bending from a standing position when the pelvis is above the level of the heart: this can provoke endometriosis.

WHAT TO DO.

Poses such as Baddha Konasana, Upavishtha Konasana, Janu Shirshasana and Virasana, Marjariasana will help relieve menstrual pain. Practice gentle breathing exercises and deep relaxation techniques (Shavasana, Yoga Nidra). In addition, you can perform bends, soft bends and twists, some standing poses (Vrikshasana, Uttita Trikonasana, Uttita Parsvakonasana).

Before starting yoga, you need to adhere to certain rules:

1. It is better to plan lessons in the morning or free time from work, without haste.

2. Do not exercise on a full stomach.

3. Do not drink alcohol or smoke immediately before class.

4. Do not visit the sauna less than 3 hours before class and 3 hours after it.

5. Do not exercise at a body temperature above 37 ° C

6.Eliminate cycle days plus 2 days before and after to avoid overload.

7. Choose comfortable clothing that does not hinder the movement of arms and legs.

8. Begin the session with a warm-up.

9. Start learning poses, having familiarized yourself with the technique, indications, contraindications.

10. Adequately assess your level, do not try to master too complex techniques prematurely.

11. When performing asanas, breathe naturally, without holding your breath.
12. Strictly avoid pain and discomfort anywhere in the body. After all, any pain is a signal of possible injury.

13. In no case should the body be overcooled during the lesson.

14. Finish the lesson with final relaxation (Shavasana) for at least 10-15 minutes.

General contraindications:

1. Borderline mental states and mental disorders.

2.Epilepsy.

3. Cancer tumors. The impact of yoga on oncology is completely unpredictable. It can even cause tumor growth.

4. The general severity of the condition, when any loads are contraindicated.

5. Increased intraocular and intracranial pressure.

6. Organic lesions of the heart (aortic aneurysm, myocardial dystrophy, uncompensated heart defects, atrial fibrillation).

7. Neuroinfection, infectious lesions of the musculoskeletal system.Yoga and yoga therapy do not cure infectious diseases.

8. Aggravation of any chronic diseases.

9. Recently undergone surgery or trauma, especially craniocerebral.

10. Severe uncompensated spinal injuries. Yoga puts an intense load on the spine.

90,000 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 postures. Yoga helps to increase the strength of even the deepest and smallest muscle groups.Holding yoga poses 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 system 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 relaxation in yoga. Yoga involves a combination of stretching and relaxation 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 are stretched, promoting relaxation and increased flexibility in the joints.

For people with low back pain, stretching is very important. For example, stretching the muscles in 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, are an important part of spinal rehabilitation and helps to avoid 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 to understand the limitations of his own body. Increasing the level of sense of oneself (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 back. Inhale and bend down, while tilting 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 – 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 implementation, 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!

Yoga for back pain and spine: exercises for beginners

Today, many people need yoga for back pain, because almost every inhabitant of the planet faces this problem. The reasons for this are: sedentary work, improper posture, long time spent at the computer, etc.

Causes of pain

Yoga against back pain is not familiar to all people, although in fact it is considered a fairly effective way to solve the problem.Before starting the exercises, you should understand the reasons for such consequences.

The back itself is a complex structure. It consists of bones, ligaments, muscle fibers, tendons, and intervertebral discs. Painful sensations arise due to ailments that have some connection with these components.

Yoga exercises for back pain help to deal with the following problems:

• Stretching of muscles, ligaments after an unsuccessful turn or a sharp rise in heavy weight;
• Structural problems: osteoporosis, arthritis, disc deformity, sciatica;
• Serious diseases: neoplasms, cauda equina syndrome, infections.

Effects of yoga

The advantage in getting rid of back pain with yoga is the positive effect on both the musculoskeletal system and the musculoskeletal system, consciousness and respiratory processes. Thanks to this system, you can learn to control your own condition and mental activity.

Yoga for back pain for 30 minutes can easily be used not only to work out muscle groups. It allows you to develop stress resistance, as well as a positive outlook.Exercise will improve your flexibility and communication with your surroundings.

Contraindications

Yoga for back pain is prohibited for people suffering from the following ailments:

• high temperature;
• severe course of the disease;
• diseases of the musculoskeletal system;
• Injuries to the spine or head;
• malignant tumors.

In addition, you should not start classes if you are taking medications and during the rehabilitation period after surgery.In other cases, there are no restrictions or contraindications.

Preparation

Home yoga for beginners with back pain will require preparation. It will not take too much time, but all these steps are simply necessary: ​​

• drawing up a list of exercises;
• elimination of extraneous sounds;
• preparation of accessories and water bottle;
• disposal of jewelry and unnecessary items of clothing;
• Preparing a soft mat.

Child Pose

This yoga exercise for back and lower back pain relieves pressure from the lower back and straightens the spine. The technique for performing here is extremely simple:

1. Get on your knees, placing them at the width of the pelvis.
2. Connect the feet.
3. Take a deep breath in and out, while lowering the torso to the hips, defining the buttocks closer to the heels.
4. Pull forward with your hands (you can fold them into the lock).
5. Hold in this position for about three minutes, then smoothly get out of the position and take a couple of inhalations and exhalations.

“Cat-cow”

People like yoga for back pain very much thanks to this exercise. It helps to stretch the spine and quickly relieves tension in the lumbar region. It should be performed as follows:

1. Get on all fours, placing your shoulders clearly above your wrists, and your knees below your hips.
2. Take a smooth breath.
3. Exhale and bend the spine while lowering the head down.
4. While inhaling, raise your head and round your back as much as possible.
5. Perform these actions at an easy pace for three to four minutes.

Downward Dog

Quite often yoga for the back and pain relief are the daily rules of morning exercises. In fact, this is really the right decision, because thanks to such a warm-up, you can provide yourself with an energy boost for the whole day.

Pain in the lumbar spine can often occur due to the fact that the back of the lower limbs is not flexible enough and too tight. This exercise allows you to stretch your hamstrings as well as your hips. It is very easy to do:

1. Get into the child’s pose.
2. Raise the buttocks, straightening the legs and leaning only on the socks and palms so that the body forms an acute angle.
3. Spread your fingers wide and try to put your heels on the floor (if the shin pulls strongly, you can hold them above the floor, but as low as possible).
4. Relax your neck while looking at your legs or navel.
5. Stay at the top point for up to three minutes, then leave it through the child’s pose.

“Utanasana”

This exercise can be called universal, because it stretches not only the spine, eliminating pain in it, but also the arms and legs. When performing it, it is necessary to concentrate only on this, since when the posture is delayed, unpleasant sensations in the back may appear. In this case, you will need to bend your knees a little, but in no case interrupt the exercise.The technique will be as follows:

1. Take the Downward Dog Pose.
2. Take a slow step towards the arms, placing feet shoulder-width apart and as close to the wrists as possible.
3. Straighten the lower limbs as much as possible, without lifting the palms from the floor.
4. Press your chin against your chest and relax your shoulders, while feeling the spinal extension.
5. Hold the pose for up to four minutes.

Professionals give good advice on this exercise.It consists in feeling the bend starting not from the hips, but from the back. Experienced yogis claim that only in this case “Utanasana” will bring maximum benefit.

“Sphinx”

Classical yoga for back pain is necessary in order to return this part of the body to its usual and healthy shape. The Sphinx pose provides a natural curvature of the lower back, makes the abdominal muscles work. It is worth noting that it is aimed specifically at working out the muscles that support the lower back.The exercise is required in the following sequence of steps:

1. Lie on your stomach and connect your legs.
2. Place your palms under your shoulders, lower your forearms completely to the floor.
3. Lift the chest off the floor and straighten your arms.
4. While pressing the hips down and relaxing the shoulders, it is necessary to feel the tension in the spine.
5. Bend the lower back as much as possible, but not bring it to discomfort.
6. Hold the pose for a couple of minutes.

Knees to Chest

Ideal for beginners, this exercise not only works out the required muscles, but also a massage for the whole body. It will never worsen the condition, but it will be beneficial in any case. It is quite simple to perform it:

1. Lie on your back.
2. Bend your knees and raise them to your chest, clasping them with both hands.
3. At a slow pace, swing the torso in different directions without letting go of the legs.
4. Perform movements for about three minutes.

During the exercise, the entire body should remain tense. In no case should you raise your head, as this can lead to injuries. If at first you feel pain in the spine or tailbone due to pressure, then it is allowed to spread something softer.

Pose “Dove”

An elementary movement, which at first glance may seem too complicated, can be performed without difficulty even by a child. It doesn’t require good stretching or strong muscles.The Dove pose is actively performed by both women and men, since it simply does not have any restrictions.

The exercise is aimed at stretching the hips. Both the inner and the outer parts are involved here. In addition, the Dove pose relieves back pain and helps to straighten posture. And it is performed in this way:

1. Lie on your back.
2. Bend your right leg and place its foot just above the left knee.
3. Raise the left lower limb to the chest, clasping it with your arms.
4. Hold for three minutes for each side.

Supta Matsyendrasana

An excellent yoga pose designed to improve back health can cause injury if not performed correctly and must be performed with caution. If you feel pain in a part of the back or lower back, it is imperative to stop performing. If they are not too strong, then you can simply make it easier for yourself by placing a rolled towel under your knees.

Supta Matsyendrasana must be done on a soft rug.Otherwise, there is a risk of getting yourself a few bruises, which will not be so easy to get rid of. The process of doing the exercise is as follows:

1. Lie on your back.
2. Raise the legs bent at a right angle to the chest.
3. Lower both lower limbs to the side, touching the floor, but without changing the angle.
4. Hold out in this position for a couple of minutes, then move your legs to the other side and hold for the same amount.

Vietnamese yoga

In modern times, Vietnamese yoga is popular for back pain.This particular system includes several interesting exercises to help heal the spine. All of them are performed in the supine position, since it is this position that is considered the most beneficial for osteochondrosis, stoop, curvature and other problems.

The following exercises are recognized as effective:

1. Stretch the legs and arms along the body, bend up the neck and chest. After taking a deep breath, hold your breath and swing your back to the sides 7 times.
2. Focus on the heels and head, inhale, bend the lower back and lift the body up.Holding your breath, swing from side to side again up to 5 times.
3. Place your palms under your buttocks, pull your feet up to them, bending your knees. While inhaling, spread your knees as far as possible and slightly bend your lower back. At the final point, you need to hold out for two seconds, then perform 4 swinging in each direction.
4. Lying on your right side, bend your legs, pushing the lower one back and grabbing it by the foot with your hand. In this case, the foot of the upper limb must be placed on the knee of the second.In this position, it is necessary to hold your breath and perform 6 backbends.
5. Roll over on your stomach, stretch your arms along the body.