Yoga Therapy to Soothe Your Back Pain
Dr. Ranjith Unnikrishnan
KIMSHEALTH Trivandrum
Orthopedics
Yoga Therapy to Soothe Your Back Pain
There are many causes of back pain, it could be because of your inactive lifestyle, or an injury. Back Pain symptoms are not to be taken lightly, ignoring it may lead to even bigger problems in the future. Yoga is a form of physical therapy known to strengthen and relax your muscles as well as relieve your body of stress.
Yoga poses make you aware of your body and help you identify areas where you have been holding a lot of tension. Most yoga poses are simple and do not require a lot of physical prowess, however, it always safe to consult your doctor, physiotherapistor fitness expert before starting out on yoga, they will help you choose the best yoga asanas (poses) for maximum benefits. This article provides very basic and simple yoga poses suitable for everyone, to alleviate your back pain.
- Locust Pose
This is a very gentle exercise, it helps to relieve back stiffness and works on your spine, gluteus maximus and triceps. Lie flat on your stomach, keep your palms facing up and your arms next to your torso. Rest your forehead on the floor, keep your legs straight, touch your heels together. Now, very slowly and gently lift your head, chest, arms and legs partway or all the way up. Look straight ahead and make sure to lengthen your neck. Maintain this pose for one minute.
- Bridge Pose
The Bridge Pose restores your posture, stimulates your back muscles, and stretches your spine, it also works on your hamstrings. To do this pose, lie flat on your back and rest your arms alongside your body. Now slowly bend your knees upward and draw your heels into your sitting bones. Very gently, lift your tail bone up, press your feet and arms into the floor as you do this. Keep lifting your tailbone until your thighs are parallel to the floor. Keep your arms as they are or you can keep your palms under your hips for support. Hold this asana for 1 minute, breathe deeply and slowly. To break out of this pose, release very slowly, roll your spine down onto the floor.
- Child’s Pose
This is a very useful pose to stretch and elongate your back. This pose should be done before beginning your routine as a warm-up. Sit on the floor so that your glutes rest right on your heels, outstretch your arms straight in front of you and slide, you will notice that your glutes are now right above your heels but not touching them. Hold this position for one minute and breathe 10 slow deep breaths to relax.
- Two knee spinal twist
This proactive twist promotes spine mobility, it stretches your upper back and spine. This pose diminishes back stiffness and relieves complete back pain. Lie flat on your back, extend your arms right beside your torso on your side. Draw your knees to your chest and slowly lower your legs to your left side while keeping your knees locked in together. Keep your neck straight on the floor or turn it to either side, do not lift your head. Hold this pose for thirty seconds and focus on deep breathing. Repeat on the other side. Make sure to do this pose very slowly and gently. If you are a beginner then you may use a pillow under or in between your knees.
- Upward Facing Dog
The Upwards Facing Dog engages all the muscles of your back, chest and abdominal muscles. To do this pose lie flat on the floor facedown, keep your palms flat on the floor right beside your ribs. Press your legs together and the tops of your feet should be pressed on the floor. Now, very slowly lift your chest off the floor by using your back strength. Do not put any weight on your arms. Make sure to extend your legs straight. Hold this position for 30 seconds while deeply breathing in and out.
- Cat Stretch
This pose is also known as Cow stretch. Pose on all fours, on your hands on knees keeping your arms at shoulder distance. Your knees should be hip-distance apart. Do a bit of deep breathing in this position, inhale and exhale. Continue deep breathing, as you exhale very slowly draw your navel toward your spine and tuck your tailbone. As you inhale again, go back to the original pose. As you exhale again repeat your stretch. Always, connect the drawing in of your navel with exhalation. Repeat this 5-10 times.
The yoga poses mentioned above are beginner-friendly, but one must be very wary of how they practice them. This is why it is always better to gain a demonstration from a licensed yoga instructor. Make sure to always do these poses gradually and slowly rather than hastily dropping into the pose. If you are not mindful you may end up hurting yourself further. It is always helpful to start off by doing some simple stretches and meditation to help calm you down before you start. Be regular with your exercises, start off with a few poses and gradually introduce more poses to your daily yoga routine.
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