Ten Easy Yoga Postures For Back Pain Relief!

Easy Yoga Postures For Low Back Pain Relief:

Many people suffer from chronic back pain and have tried pills, chiropractors, physical therapy and other methods to find some relief for their pain; however, treating any type of back or neck pain can be difficult. yoga postures

Yoga is considered an effective preventive treatment, and for those in pregnancy and is a type of exercise therapy that is great for the body and spirit. Mainstream healthcare practitioners can now confidently encourage yoga practice for clients with low-back pain. Yoga helps in enlarging and strengthening muscles and also improves postures. yoga postures

The Benefits of Yoga For Back Pain:

A study has shown that people who suffer from back pain that do start yoga notice a significant reduction in their pain, and eventually with daily yoga practices stop the back pain. The reason for this is that yoga helps to strengthen weak muscles tightening those muscles and improving flexibility. The even better news is that it is never too early or too late in life to start practicing yoga.

It is Recommended,

That you talk to your doctor before beginning yoga if you currently have low back pain and I would also recommend that you take a yoga class that is taught be a certified yoga instructor. This will help you learn proper technique so that you do not injure yourself. Once you know the proper technique and feel comfortable with what you are doing you can practice at home on your own.

Yoga Offers,

You another benefit as well.

Yoga gets your internal glands and organs working, which will help your body get rid of the toxins that we all acquire simply by being alive.
These toxins help caused the pain that you are feeling.
It is an exercise that not only helps with lower back pain, but it helps stop or slow most other degenerative diseases as well.

Yoga is Even Being Recommended By The Medical Community.

Instead of the first reaction being to prescribe a medication and tell you to take a rest, or even worse yet surgery, more doctors are looking to yoga for all that it has to offer.
We already know that the best way to decrease pain in the body is to exercise.
Lower back pain is no exception. Yoga offers you a low impact exercise that builds strength and improves flexibility.
Prevent disk injuries, speed recovery from a back injury and alleviate the current pain you are experiencing.

Pain is not something that we have to live with as you age. It is time for you to take a look at what yoga can do for your lower back pain.

What is Back Pain?

Back pain is one of the most common medical problems in the U.S. It can range from a dull, constant ache to a sudden, sharp pain that makes it hard to move. Back pain can start quickly if you fall or lift something too heavy, or it can get worse slowly.

Types of Back Pain:

There’re Two Types of Back Pain:

1. Acute pain is pain that hits you suddenly after an accident, a fall or lifting something heavy. Acute pain is the most common type of back pain and lasts no longer than 6 weeks.

2. Chronic pain may come on either quickly or slowly and lasts a long time, generally longer than 3 months. This type of back pain is much less common.

Causes:

There are many causes of back pain. Examples include:

1. Mechanical Problems Such As:

Disk breakdown.
Spasms.
Tense muscles.
Ruptured disks.
Injuries from sprains, fractures, accidents, and falls.

2. Some Medical Conditions and Diseases, Such as:

Scoliosis, curving of the spine that does not usually cause pain until middle age.
Spondylolisthesis, where a bone in the spine slips out of place.
Arthritis.
Spinal stenosis, narrowing of the spinal column.
Pregnancy.
Kidney stones.
Infections.
Endometriosis, which is the buildup of uterine tissue in places outside the uterus.
Fibromyalgia, a condition of widespread muscle pain and tiredness.
Infections.
Tumors.

3. Stress.

Here’s Ten Yoga Poses for Lower Back Pain Relief:

Lower back pain often results from muscle tension and weak core muscles. The following 10 yoga poses will promote spinal flexibility and tone muscles in the stomach, back, pelvis and buttocks.

1. Cat and Cow Pose:

The cat and cow are actually two separate yoga poses, but they are generally performed in succession. These poses restore range of motion to the spinal joints and engage the muscles in the stomach and lower back.

Begin in a “table top” position on all fours. Adjust yourself so that your knees are aligned with your hips and your hands, with your shoulders. yoga postures
Your spine should be neutral with your eyes pointed downward.
From the beginning of the exercise to the end, keep your deep stomach muscles engaged.
When you are positioned properly, begin to arch your spine upward, tucking your pelvis under and allowing your head to drop, but not dropping your chin to your chest.
Make sure your knees are still aligned with your hips and your hands with your shoulders. This is the cat pose.

Return to Your Start Position on The Inhale:

Now, you will do the opposite.
Raise your buttocks and your chest as your spine arches inward.
Your head should be facing forward.
Return to your starting position as you inhale.
Repeat this sequence 10 to 20 times, depending on your current level of strength and flexibility.

2. Plank:

Plank pose is one of the best exercises for toning your entire core muscle group. You can start with the table top position again. yoga postures

Lower yourself onto your elbows and forearms.
Walk your feet back all the way; your shoulders should be directly over your elbows.
Roll your forearms so that the side that aligns with your pinky finger is on the floor.
You should now have only your elbows, forearms and feet touching the floor.

You want close to a straight line connecting your heels and head, but with the buttocks slightly raised.
You can achieve the right position by pushing the front of your thighs upward while pushing your tailbone downward.
Your neck should be aligned with your back. yoga poses
Hold the plank for 10 seconds if you are a beginner; lengthen duration to 30-60 seconds as your strength increases.

3. Downward-Facing Dog:

Downward-facing dog is a great way to elongate the spine and stretch the muscles in the back of the legs, which are often tight from sitting. It also stretches the upper back, shoulders, and arms.

You can begin this pose on all fours in the tabletop position, but with your hands slightly ahead of the shoulders with your fingers spread out.
Get onto the balls of your feet; begin bringing your knees away from the floor.
Lightly press your tailbone toward the front of your pelvis as you lift the sit bones – the bones in your buttocks – upward toward the ceiling (these steps sound strange, but try it – you will feel the difference between following them and simply raising your buttocks).

Exhale,

As you lower your heels to the floor and straighten your knees. Essentially, you want to form an in inverted “V” from your wrists to your heels.
In this position, push your palms and heels into the floor, and try to further elongate your torso and legs while keeping the sit bones lifting toward the ceiling.
Your head should be centered between your upper arms. yoga postures yoga postures

4. Supine Spinal Twist (Supta Matsyendrasana):

One of the basic and effective ones is Marichyasana C. Keep your left leg straight and bend your right leg so your foot is flat.

This posture can be performed on a bed, mat, or floor.
Place your right hand on the floor behind you for support, like a tripod, and twist so you can hook your left elbow over the right thigh.
If this is too much, you can also grab hold of your right knee and twist to look over your right shoulder. yoga postures
Other options are to bend the left leg under you or bend both legs and let them fall to the side then twist in whichever way your knees are facing.

5. Sphinx Pose: yoga postures

The Sphinx is a great pose for toning the spine and stimulating the sacral-lumbar arch. When we sit a lot, the lower back tends to flatten, which can cause pain. Sphinx pose promotes the natural curvature of the lower back.

Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders.
If there is too much pressure on your lower back, you can bring your elbows slightly forward.
If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 minutes, and come out by first lowering your upper body on to the floor.
Relax on the floor as long as needed, and then come to a child pose for few breaths.

6. Low Lunge With Backbend:

This one strengthens and stretches the entire back. yoga poses

Start in a low lunge position, then gently lower your back knee to the ground.
Bring your arms up alongside your ears and lean back.
To get a neck release in, try interlacing your hands behind your head.
Hold for three breaths.

7. Bow Pose:

It’s an intense pose, but bow will help stretches and strengthens the upper back and shoulders to help improve posture and minimizing hunching.

Starting facedown on your stomach.
Reach for your heels and lift them up your back will naturally come with you.
Hold for three breaths.

8. Reclined Pigeon Pose:

This moves, also known as “figure-four” stretches the hips, butt, and inner thighs, start by:

Lie on your back. yoga postures
Cross your left foot over your right quad, and bend your right knee.
Hold the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there for one to three minutes.
Switch sides and repeat.

9. Half Forward Bend (Ardha Uttansana):

The use of a chair, and shutting the ego out, will help you find the therapeutic benefits of this under-rated posture.

Gently fold at the hips and allow your knees to bend if necessary. yoga poses
Keep your spine straight; especially if you have chronic back pain.
This means your descent may be limited, but your form will be perfect.

Begin by standing tall with your feet together:

Fold your upper body forward to bring your spine (from the sacrum to your neck) parallel to the floor.
You can extend your arms forward toward a wall, countertop, or chair. Your knees should never be locked.

10. Triangle Pose (Trikonasana):

With the use of a chair, stool, or block, almost anyone can perform this posture. yoga poses

Start with a good Warrior Two posture and straighten your front leg.
Reach with your forward hand toward a chair, block, your shin, or the floor.
Rotate your shoulders and hips to stack over each other.
With the upper arm, reach upward so that your arms line up directly over each other.
Your neck should only be rotated as far as you are comfortable with.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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