Ultimate Guide to Yoga for Back Pain: Tips and Techniques
Yoga for back pain is beneficial, particularly for those who are holding desk-bound jobs due to a lack of physical exercise, several injuries, genetics, etc. Back pain causes much discomfort. Yoga poses help relieve back pain.
The back pain may be severe and very debilitating.
Reasons for back pain:
- In most cases, the upper back pain is due to overused muscles that support the spine of the upper column, poor posture due to constant sitting, or injuries to muscles, discs, and ligaments that hold the upper back. Lifting heavy objects can indeed cause a muscle sprain, and medical conditions such as osteoporosis, scoliosis, osteoarthritis, and many more can play a crucial role in one’s upper back pain.
- The discomfort in the middle back area, including the region where the rib cage connects with the thoracic spine, tends to signify pain in the middle back. Irritated muscles due to vigorous activities, repeating the same motion over and over again, fractured vertebrae, injured discs, aging, and health issues such as spondylitis give rise to middle back pain.
- It holds most of one’s upper body weight, provides structural support, and also protects certain body tissues. Medical conditions such as pelvic inflammatory diseases, slipped discs, constant crouching on one’s desk, overworked bodies, etc. are a few of the leading causes of lower back pain.
- Studies do show that limited physical activity does cause psychological stress, and increased stress also aggravates the pain.
Yoga practices emphasize stretching, strengthening, and increasing flexibility to effectively reduce back soreness and backache.
Yoga Poses for Lower Back Pain:
1. Half Lord of the Fish Pose (Ardha Matsyendrasana):
Lie on one’s back on a yoga mat with arms by the side of one’s body and bent legs. Upon exhalation, stretch the left leg along the floor and draw the right knee to the chest. Extend the right arm out to the side at shoulder height. Bring the right knee to the left side of one’s body, and place one’s left hand on the outside of one’s right knee. Turn one’s head to one’s right and also softly gaze over one’s fingertips. Hold this pose for 30–60 seconds.
2. Cat-Cow Pose (Marjaryasana-Bitilasana):
Kneel down on the floor with knees under one’s hips and wrists under the shoulders. Keep the shins and knees hip-distance apart. As the person inhales, draw the belly in and lift the chin and chest towards the ceiling. (This is a cow pose.) Upon exhalation, lift the back towards the ceiling and also drop one’s head downward. (This is a cat pose.) Repeat the cat-cow stretch 10–20 times and then release by sitting back on one’s heels.
3. Downward Facing Dog Pose (Adho Mukha Svanasana)
Come on one’s fours on the ground. Evenly distribute one’s weight between one’s hands. Exhale, tuck the toes inward and also lift one’s knees off the mat. Gently extend one’s legs backward and also raise one’s hips towards the sky. Bring the body into the shape of the letter “A.” Relax one’s head between the arms and gaze softly at the navel. Hold the pose for 60 seconds.
4. Seated Forward Bend (Paschimottanasana)
Sit upright on a yoga mat with one’s legs outstretched in front and palms on the floor. Inhale, raise the arms up towards the ceiling and lengthen the spine. Exhale; bend forward at the hips; bring the hands down; and catch hold of the shins, ankles, or feet—wherever one’s flexibility permits. Rest the chest, head, and nose over the thighs. Remain in this pose for 60 seconds.
5. Standing Forward Bend (Uttanasana)
Begin in a mountain pose and then place one’s hands on one’s hips. Upon exhalation, bow forward at the posterior and also bring one’s hands to the floor. Make sure one’s knees are straight. Try to grab the ankles with one’s hands and also bring the nose and forehead into close contact with one’s thighs. Take several relaxed breaths, and then hold this pose for 15–30 seconds.
Conclusion
Yoga for back pain is useful for pain relief. People can do asanas to resolve back problems.
