YOGA FOR PAIN-FREE BACK :EFECTIVE POSES

If you have back pain, try yoga. Numerous studies have shown the power of yoga exercises that emphasize stretching, strength, and flexibility, relieve back pain, and improve performance.

Yoga poses for back pain may even help reduce the need for pain medication, according to published research.

At the beginning of the three-month study, in which one group was assigned to physical therapy for back pain, the second group was assigned to yoga, and the third group was assigned to a study on pain management strategies, 70% of subjects were taking medication.

Researchers are also beginning to explore how yoga’s effects on the brain may help reduce pain. Scientists found significant differences between the brains of people with chronic pain and the brains of regular yoga practitioners. Those with chronic pain had less brain tissue in areas that help us tolerate pain, but those who practiced yoga had more brain tissue, suggesting that yoga is not only physically protective but also neurologically protective.

It’s always a good idea to ask your doctor before starting an exercise program, especially if you’re prone to pain. Once you get the green light, try these seven back pain relievers. You can do these exercises in any order. Gradually increase the intensity by holding them for longer periods of time; And you may even enjoy other health benefits of yoga, including lowering heart rate, lowering blood pressure, improving sleep, and reducing symptoms of depression and anxiety.

The downward dog exercise stretches the hamstrings:

This classic yoga practice is a full-body stretch that targets the back extensors: the large muscles that help shape the back, support the spine, and help you stand and lift objects.

Try this exercise: Start on your hands and knees and place your hands slightly in front of your shoulders. Pushing back, lift your knees off the floor and lift your tailbone toward the ceiling. To further stretch the hamstrings, gently press your heels into the floor. Hold this position for 5 to 10 breaths and repeat this position five to seven times.

Practicing child’s pose stretches the back and relieves stress and pressure.

It may look like you’re resting, but Child’s Pose is an active stretch that helps stretch the lower back. It is also a stressor before going to bed at the end of a long and tiring day.

Try this exercise: Start on all fours and extend your arms straight out in front of you, then sit back until your glutes are directly over (but not touching) your heels. Hold this position for 5 to 10 breaths and repeat as many times as necessary for a nice and relaxed stretch.

The pigeon pose strengthens the hip muscles with rotational stretching:

Pigeon pose, which can be a little challenging for yoga newbies, stretches the hip rotators and flexors. It may not seem like the most obvious position to treat back pain, but strong glutes can help with back pain.

Try this exercise: Start by stretching your legs. Then pull your left knee forward and rotate it to the left until the left leg is bent and almost perpendicular to the right leg. Bring both feet to the ground. You can simply keep your right leg straight behind you, or carefully pull the back leg off the floor and toward your back for an extra hamstring stretch. Hold this position for 5 to 10 breaths, then switch to the other side and repeat as needed.

Yoga exercises for back pain:

The triangle pose strengthens the core muscles to build strength.

The triangle pose is great for strengthening the back and legs and can help stretch and strengthen the muscles along the sides of the torso while stretching the muscle fibers along the outside of the buttock (IT or iliotibial band).

Try this exercise: Stand up straight with your feet together. Next, take your left leg back and point your left leg out at a 45 degree angle. Turn your chest to the side and keep both your right and left legs straight by pulling your right hand towards the floor and your left arm towards the ceiling. You may not be able to touch the ground with your right arm at firstSo don’t overstretch, just bend as far as you can and keep your back straight. Hold this position for 5 to 10 breaths, then switch to the other side and repeat as needed.

The cat and cow pose relaxes the back muscles and warms the body:

Great poses for lower back pain and pain relief, such as cow and cat stretches, loosen the back muscles, whether as part of a yoga routine or as a warm-up for another workout.

Try this exercise: Start on all fours, slowly push your spine up and arch your back, and move into cat pose. Stay in this position for a few seconds and then move towards the cow by stretching the spine, pushing the shoulder blades back and lifting the head.

Moving back and forth from cat to cow helps move your spine into neutral, loosening muscles and reducing tension. Repeat this 10 times, slowly moving from cat to cow and cow to cat. Repeat the sequence if necessary.

Can back pain be treated with yoga?

Forward bending releases tight hamstrings and back muscles

Forward bends, sometimes called forward folds, stretch the hamstrings and back while releasing tight, tight shoulders.

Try this exercise: Stand straight with your feet shoulder-width apart and your knees loose, not locked. As you exhale, bend forward from the waist and reach toward the floor. Don’t worry if you can’t get all the way to the ground at first. Just stop wherever the hamstrings feel a comfortable stretch. Repeat this five to seven times. Hold the position for 5 to 10 breaths in the last bending range.

Upward dog stretches and engages key muscles.

This position opens the chest, stretches the abdominal muscles and engages the back.

Try this exercise: Start by lying flat on the floor with your palms facing down to mid-ribs. Use the strength of your lower back as you bring your legs together and press the tops of your feet into the floor. First, put your legs out straight. Hold this position for 5 to 10 breaths and repeat as needed.