Yoga can help you maintain a healthy spine and nervous system keeping the back pain at bay. Yoga stretches and strengthens the vital back muscles giving relief from the back pain. We tend to take our back for granted neglecting the stress we induce on it constantly. Some people have to spend the whole day sitting in front of the screens, travel a lot, need to perform heavy-duty physical tasks, result- a backache. Finally, our delicate spine gives up and begins a cycle of severe pain. For some people the problem is temporary. But for many, it can turn into chronic pain.
But thankfully yoga is there. Though for severe cases a medicinal help is always recommended but if the pain level is moderate yoga solely can give you relief from the nerve-wracking backache. Even if the pain is severe, you can still include some gentle yogic stretches in your treatment for faster relief. Yoga strengthens, stretches your back improving the blood circulation to the spinal curve. Begin your journey today with effective yoga poses that strengthen your back and improve the quality of your spine and nervous system associated with it.
Parshvottanasana is great for people suffering from tight hamstrings and low back pain. It is an intense side stretch pose, closely related to Revolved Triangle Pose. When done properly it lengthens the spine, strengthens the legs, stimulates the digestive organs, and calms the mind. The full variation of this pose includes the reverse namaste, which is an extremely deep pose.
It is great at reducing lower back pain, increasing the flexibility of the spine, and trimming the waistline. Half Moon Pose is known for the quick boost of energy it gives to get you ready for your long tiring day. It improves the sense of balance and coordination.
Trikonasana helps to stretch back, core, legs, and arms. It especially helps in lengthening the spine. Try to do it under the surveillance of your yoga instructor to avoid any mistake that may lead to further soreness on the muscles. This pose increases the blood supply around the lower spine maintaining its proper function. It improves the balance maintaining stability in your torso and legs while you rotate your spine. The asana relieves back pain, invigorates the abdominal muscles, and strengthens the hips.
This gentle backbend stretch strengthens your back, chest, shoulders, and abdomen. Practicing this asana may soothe the pain caused by sciatica. It also helps to reduce the stress and fatigue that is accompanied by back pain.
Marjarasana , Bitilasana
Marjarasana and bititlasana combo tops the list of beneficial asanas for back pain. It is highly recommended by the physiotherapists also. This is a multipurpose asana that helps to strengthen multiple parts of your back including the spine, rhomboid, and trapezius. It is helpful to loosen the stiff muscles in the upper back region. This one asana is especially recommended for all types of backaches like slip disc, cervical spondylosis, sciatica, or stiff back. It releases the prolonged stress your spine faces due to the habitual lifestyle problems.
Ardha Mastyendrasana energizes the spine, twisting and wrangling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips and the neck. It also removes the pain due to sciatica.
This asana involves the legs, core muscles, wrist, and shoulder muscles, providing a deep stretch to the upper body, including shoulders, abdomen, chest, and spine. It neutralizes the spine. It builds strength throughout all the core muscles including muscles surrounding the spine. Also helps to improve balance and posture.
Yoga asanas give you a more holistic approach to deal with the weak bone structure, locked joints, increasing the flexibility and mobility of back muscles, preventing you from injuries, healing the wear and tear. You need to understand as you age, the chances of back pain increases. Lack of regular practice of yoga asanas (which are easy on your muscles and joints), crash diets, eating unhealthy food leading to blockage of proper nutrition to the body further aggravates the situation. Make sure to have a healthy diet, adequate water intake, and regular exercise including yoga to keep your spine strong, flexible, strain & pain-free.
Remember, everyone has different abilities with respect to strength and flexibility, so it is advised to stop immediately if you feel too much pain after performing these poses. Always consult your physician or medical therapist before joining yoga classes for back pain.