AIKIA

One of the most effective ways to relieve an aching back is the well-known mind-body practice – Yoga.

If you’re suffering from back pain, yoga is probably one of the solutions a doctor would suggest besides prescription medicines. The right postures can both relax your body and make it stronger.

Back pain can result from a number of different reasons like injury, activity and even some medical conditions.

Generally, lower back pain may be caused by the bony lumbar spine, the discs between the vertebrae, the ligaments surrounding the spine and discs, the spinal cord and nerves, the lower back muscles, the abdominal and pelvic internal organs, and the skin in the lumbar region.

Pain in the upper back may be due to disorders of the aorta, spine inflammation, bad posture, etc.

The most common causes of back pain are strain, tension, or injury. Common reasons for back pain include injuries, fractures, falls, strained muscles or ligaments, muscle spasms, tension in the muscles and damaged discs.

Strains or spasms may result from the following activities: lifting things suddenly, lifting things that are too heavy, Making abrupt movements etc.

 

How Can Yoga Help Relieve Back Pain?

Back pain commonly results from some everyday activities like standing or sitting for too long or even poor posture.

Yoga is a gentle form of exercise that improves flexibility and strengthens the back. It’s also one of the more efficient ways to ease lower back pain, which is the leading cause of discomfort in most people.

 

Yoga Poses to Relieve Back Pain

Ardha Apanasana

 

Ardha Apanasana

 

How to do Ardha Apanasana

Lie on your back

Exhale and draw your right knee towards your chest and hold with both hands

Hold for 30 seconds

Slowly inhale to release the right leg back to the floor

Repeat the same with your left leg

 

Ananda Balasana

Ananda Balasana

How to do Ananda Balasana

Lie on your back

Raise both legs up and bring both knees closer to your chest

Hold your feet and gently open up your hips and broaden your legs to develop the stretch

Tuck your chin into your chest with your head on the floor

Try to keep your back straight on the floor

Hold for 60 seconds and then relax

 

Supta Kapotasana

Supta Kapotasana

 

How to do Supta Kapotasana

Lie on your back with your knees bent and feet on the floor

Lift the left foot and place the ankle on the right thigh

Clasp your hands around your right knee and lift your leg

Hold for 60 seconds

 

Setu Bandha Sarvangasana

Setu Bandha Sarvangasana

 

How to do Setu Bandha Sarvangasana

Lie on your back with your knees bent and feet on the floor

Place your legs hip-width apart

Hold your ankles and lift your back while keeping your head on the floor

Hold for 60 seconds

Lower your back and relax

 

How to Correct Your Posture?

Back pain, and especially lower back pain is extremely common and is caused by sitting or even standing for long hours. Moving or stretching or even taking a quick little walk can help a lot in reducing back pain.

Below are a few exercises you can do while seated. These exercises and stretches can help improve posture as well as reduce aches and pains caused by staying seated for too long.

 

Place a cushion behind your back while sitting. Make sure you sit upright instead of slouching. Always keep your back straight while sitting

 

Sit straight and keep your left arm on the chair
Raise the right arm up and bend towards the left
Hold for a few seconds and release
Repeat the same on the other side

 

Sit straight on the chair with legs hip-distance apart
Place your left ankle on your right knee.
Join your hands in Namaskara Mudra
Twist your body to the left and place your left elbow beside your left foot
Hold for a few seconds and release
Repeat the same on the other side

 

Sit up straight with legs hip-distance apart
Raise both arms up over the head
Slowly bend forward and let your hands touch the floor or hold your feet
Hold for a few seconds and release

 

Sit up straight with legs hip-distance apart
Place both your hands on the back of the chair
Lift your head, open your chest and squeeze your shoulders
Look up and slowly arch your back
Hold for a few seconds and release

 

Yoga Therapy For Back Catch

Catches or muscle spasms (also called as muscle cramps) are painful tightening of your muscles. They are very common, involuntary and unpredictable. Back catches are spasms in your back muscles and are a common type of back pain.

Ice or heat can be applied to reduce the pain. Muscle relaxants, massages, stretches and consistent exercise can also ease the catch.

 

 

 

 

 

 

 

 

 

 

Conclusion:

Despite the fact that research supports yoga practise as a way to treat back pain, it might not be appropriate for everyone. Always consult your doctor before starting a new yoga regimen.

You can practice Yoga anywhere, at any time. However, you could join AIKIA Yogashala if you prefer learning Yoga from certified Yoga Teachers. We specially curate Yoga sessions that can can meet your individual needs.