Back pain is considered the evil of the century. Many people live daily with back pain. They can be located in cervical vertebrae, thoracic vertebrae between cervical and lumbar spine (back pain). Not to mention the most common area, lower back, also known as lumbar. Lower back pain affects 80% of people during their life. Yoga for back pain or an overall body yoga has become an essential part of our lives in order to stay fit and healthy.
What is the cause of back pain?
The most common causes of pain are bad posture, unhealthy lifestyle, little exercise and unhealthy diet. Yoga offers an extensive repertoire of well-researched approaches to relieve pain in a holistic way.
Relaxation, remodeling and strengthening of the body and training of the mind are the most important components of a healing yoga practice. The body is the starting point for pain and influences vital functions as well as mental, emotional, intellectual and spiritual perception through different practices of yoga for back pain.
Health professionals keep repeating: to relieve back pain, it is important to practice physical activity. Some sports are recommended as swimming, rowing or pilate that will strengthen the back. However, as a basic rule of yoga for back pain, do not do anything that creates or aggravates pain! Because yoga can also lead to injuries.
Yoga for back pain – It actually works
Yoga is also a very good activity to say goodbye to back pain. It is a gentle practice that has the benefit of instantly relieving. Some postures are favorable and good news is that they are easy to achieve! To practice at sunrise, before going to work or when returning home, you can chain them or accentuate those that particularly relieve you.
6 Postures of Yoga for back pain
The posture of the cat (Marjariasana Yoga)
Also known as Marjariasana, the cat’s posture relaxes the back as a whole, from the neck to the lumbar and the shoulders. This position aims to relax the spine and instantly calms the pain. Yoga for upper back pain basically aims to relax your spine.
How to do Marjariasana yoga?
Put on all fours, knees under hips and wrists under shoulders, spaced from the width of the pelvis and shoulders. Slowly, round your back (like the big round back of the cat when it’s scared) by tucking in the belly, exhaling slowly and naturally returning the head. Hold the posture for a few seconds.
When the need arises, inhale gently while taking out the head, arching (like the hollow back of the cow) the back without pain, and releasing the belly. Pursuit these two movements smoothly, five to ten times, in a regular and gentle dance, eyes always closed.
The dog upside down (Adho Mukha Svanasana)
The Adho Mukha Svanasana, or posture of the dog head up, allows to stretch the whole back and toning the spine.
How do you do Adho Mukha Svanasana yoga?
Stand on all fours as if you were starting the cat’s posture. Inhale and then exhale, plant your toes in the ground, squeeze your palms, stretch your legs and arms. Your back should be straight, hands well apart. The legs can be slightly bent for beginners. Relax your head, relax your neck. Take five deep breaths.
The posture of the child (Balasana yoga) – yoga for upper back pain
It instantly relieves back pain. You can practice it at the end of a sequence or independent of a session. It’s really effective for upper back pains.
How do you do Balasana Yoga?
Sit on your knees and glue the upper body on the knees. Keep the knees apart and bring your toes in contact with each other. Eyes closed, plunge forward and rest your forehead on the ground. Depending on the intensity of pain, keep your arms straight or place your hands on both sides of your body. Take 10 deep breaths and release.
The cobra’s posture (Bhujangasana Yoga)
The Bhujangasana strengthens the spine and the muscles that support it. It relieves localized pain in the neck and coccyx. Bonus: it tones the abdominals!
How do you do Bhujangasana Yoga?
Lie on your stomach with your legs slightly apart. Point your toes, place your hands on each side of the chest, and then, while inhaling, lift the upper body until the belly button is off the ground. Look up. Keep elbows tucked closed to sides and slightly bent to prevent tension in the shoulders.
Twist (Ardha Matsyendrasana yoga)
Thanks to the twist of the spine of the Ardha Matsyendrasana, the back gets muscular and relaxed.
How do you do Ardha Matsyendrasana yoga?
Sit cross-legged (put a foam brick under the buttocks for beginners). The left foot is positioned next to the right knee. Your right hand grips the left ankle. Then, look behind you. Repeat by inverting the posture.
The dog head up (Urdhva Mukha Svanasana yoga)
The Urdhva Mukha Svanasana posture gently works the back, the column, the chest and the abdominals. The back is laid back.
How do you do Urdhva Mukha Svanasana yoga?
Just like the cobra, lie on your stomach, legs slightly apart. Point your feet, place your hands on each side of your chest and lift the upper body to the thighs. The arms are stretched. Only feet and hands are in contact with the ground. The back should be as straight as possible. Hold the position and take 5 breaths.
Yoga is a millennial technique that unites body and mind with a touch of religion and faith. However, in recent years, it has been used for the purpose of obtaining a physical and mental equilibrium, without any other transcendent claim. We can relieve or supplement the intervention in the face of mental and physical problems through its different variants.
In the end, if we have a strong and resistant back, we will face the pain in an optimal way. It is sometimes necessary to remember that prevention helps us from many ailments and allows us to avoid future pain.