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6 Simple Yoga Poses to Relieve Your Back Pain

Posted by Be Healthy Be Loved on

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Why Yoga Can Relieve Your Back Pain

Contrary to popular and mistaken belief, yoga is not simply a form of exercise or something that is only focused on striking certain poses.

Instead, yoga is primarily focused on teaching devotees to adopt a total balanced approach to life, taking in both physical exercise and mental adaptability and adroitness.

1. Yoga Lays Great Emphasis on Body Alignment

It is often the fact that our bodies are forced into positions where it is not correctly aligned that causes back pain in the first place.

For example, if you spend many hours everyday sitting at your desk working on a computer, or behind the wheel of your car driving, you are putting your body into a position which is almost inevitably going to cause stress to develop in your back.

Consequently, even though there is no one single event or situation that causes you to suffer back pain, the daily misalignment of your body is inevitably going to cause back problems eventually.

2. Yoga Places A Great Deal of Emphasis on the Spiritual Side of Practicing

The controlled breathing or pranayama techniques that you learn when studying yoga are an essential part of the practice.

Deep, slow breathing naturally relaxes your muscles, which will obviously reduce the chances of suffering a muscle strain or sprain in the first place, and alleviate the pain if you have already caused a strain.

On top of this, yogic asanas or poses are all about stretching all the muscles in your body, and this also makes it far less likely that you will suffer strains or muscle damage in the future.

As a result, yoga has two functions as far as back pain is concerned.

In the first place, it can reduce the pain that you may already be suffering by making you more flexible and supple, while it can also prevent back problems developing if you are not already a back pain sufferer.

The fact is, if you do not already take regular exercise, whether that is jogging, swimming, cycling or even walking, your spine will have become more rigid and less flexible. It is far more likely that you will suffer back damage the next time you make any significant demands on your back.

This is not to say that you should take up a rigorous or strenuous sporting activity immediately, because doing so is as likely to damage your back as it is to strengthen it.

3. Yoga is Excellent for Improving Your Flexibility and Suppleness

Yoga is the perfect solution, because, while it is excellent for improving your flexibility and suppleness, it is not an exercise form that is as potentially harmful as many others might be.

For example, while jogging might appear to be a relatively simple and benign form of exercise, the running action is relatively high impact as your feet pound the road or sidewalk, and this impact can very quickly ‘announce’ itself as lower back pain.

Basic Poses in Yoga to Relieve Back Pain

Before learning these poses, you should learn some safety tips as well because if you exercised these poses in wrong way then, your body will get twisted and you may get hurt as a result.

  • You need to be focused while practicing these moves and never think about anything else other that the move.

  • Gentle approach should be applied because purpose of these moves is to gain comfort.

  • Do not lose concentration and keep practicing.

  • Try to observe the poses from the videos below and try to perfect your angles.

There are three things which are basic ingredients for learning yoga and these three things are breathing, movement and focus.

If you can master and control these three things then, you will be able to learn yoga very fast.

  • Deep breathing is the key and more deeply you breathe, more oxygen you will provide to your muscles and they will be able to adopt the technique.

  • Holding to these poses need a strong body and physical health. You need to be fit to exercise these poses effectively. You need to make your body flexible to adopt the angles easily.

  • Focus will give you enough power to harmonize both breathing and movement which will create an inner peace for you.

Yoga for back pain should begin with simple stretches for the lower back then yoga exercises that strengthen the back and supporting muscles.

The demonstration videos below show you how to reduce back pain with yoga poses. 

1. Mouse Pose

Kneeling on your shines and sitting back on your heels is start of this pose. Bring chest close to your thighs and let your forehead rest on the floor.

Stretch your arms behind you and let them relax. Relax all of your muscles and lay down in same position for some time. This is basically muscle relaxing pose.


2. Cobra Pose

Lay down on your tummy with your legs straight. Place your arm on either sides and try to lift your chest as high as possible without moving your legs from straight position.

Keep the shoulders wide and with an open chest, try to lift it even higher by pressing your hands on the floor.

Your head should be straight with the shoulders and this pose can help you to relax your chest muscles as well as shoulders.


3. Mountain Pose

Stand straight up with your feet very close to each other. Bend your neck and look straight up in the ceiling. Let your arms relax on either sides and try to lift your chest. In this position, your head, shoulders and hips should be aligned. This pose is easier and you can hold this pose for 5-10 deep breaths.


4. Butterfly Pose

Sit by keeping the soles of your feet together. Rest your hands on your shoulders and lift and spread elbows wide. Flap your arms and legs gently like butterfly. You can repeat this process 15-20 times easily. 


5. Fish Pose

Lie down on the floor with your legs straight. Place your elbows on either sides and lift your chest with help of elbows as high as you can. Head should be very still and should rest on the floor. This is also a difficult pose and you should hold it for not more than 3 deep breaths.


6. Do Nothing Doll

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Lie on your back in normal position and your arms open and palms facing skies.

This is a total relaxing position and normally it is practiced at the end of all poses. Just close your eyes in this pose and try to relax.

Think of yourself as a doll which has nothing to move. Stay in this pose for 5-8 minutes in the end of your yoga session.

How to Fix Lower Back Pain for Good

By doing these stretches frequently and with the right form and technique, over time they should help relieve lower back pain.

However, it is advisable to also focus on strengthening your core, hamstrings and glutes as well.

As I mentioned there are certain muscle imbalances that result in muscles either becoming too tight or too weak. 

Pain Relief

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