Key points:
- Yoga offers effective back pain relief by targeting various muscles and promoting flexibility and relaxation.
- Proper breathing is crucial during yoga to maximize its therapeutic effects, especially to relieve back pain resulting from past injuries.
- Key yoga poses for back pain include Half Ankle to Knee Reclining Pose, Standing Forward Bend Pose, Supported Bridge Pose, Cow Face Pose, Cow Face Pose, Plow, Reclining Eagle Twist Pose, Reclining One Leg Twist Pose, Cat-Cow Pose, Cobra. Pose and Child’s Pose, each targeting different areas of the back and promoting relaxation and flexibility.
Do you suffer from back pain? Looking for a simple recovered yoga pose? This article is for you.
Back pain is one of the most common problems that people face due to their physical condition. The causes of back pain can be numerous, ranging from a previous sports injury to prolonged sitting at a desk. There are now a number of yoga poses that can help relieve back pain, regardless of the cause of the physical condition.
Important instructions when practicing yoga positions:
Yoga is about more than just proper poses. It’s also about breathing well while maintaining the right poses. Yoga requires slow, calculated breathing, as this helps to properly utilize the effects of the poses on the body. Proper breathing during yoga is very important for treating back pain resulting from previous injuries. When this happens, the muscles around the injured area contract to protect the body from further injury. However, it can also prolong, and sometimes even thwart, full recovery.
Some useful yoga poses for back pain:
1. Ankle to Knee Reclining Pose
How to do it?
While lying on the back, a person should raise one knee and hold the shin, while placing the other leg on the thigh. After that, the knee should be gently pulled towards the chest.
2. Standing Forward Bend (Uttanasana)
Image source: Wikimedia
How to do it?
For Uttanasan pose, a person should stand with the feet parallel and bend over the legs, with the arms, back and neck relaxing towards the floor.
3. Bridge installation supported
How to do it?
This supported bridge pose requires a person to lie on their back with their feet behind their hips and knees facing up, after which the hips should be elevated to a comfortable level and a block should be placed under the sacrum.
4. Cow Face Pose (Gomukhasana)
Image source: Wikimedia
How to do it?
This pose requires a person to sit between heels with their knees crossed over each other and the calf of one leg placed under the other and ankles widened. It can also be performed in different leg positions, as explained in the Wikipedia article.
5. Plow Pose (Halasana)
Image source: Wikimedia
How to do it?
The Halasana pose requires a person to lie down with the arms parallel to the body and bring the knees toward the chest. Gradually, the feet should be raised backwards to touch the ground behind the head.
6. Eagle Twist Recliner
How to do it?
When lying on your back, the feet should be pulled just behind the hip. After that, one leg should be rested on its side, while the other leg should be gradually moved towards the resting leg and wrapped around it.
7. Single Leg Reclining Twist
How to do it?
Lying with straight arms and legs, one knee should be brought close to the chest, after which the outside of the foot should be held by the opposite hand. Then the leg should be extended to the opposite side to touch the floor.
8. Cat – cow pose (Marjaiasana)
How to do it?
To apply this position, you need to stretch the back of the torso and neck. You need to move from a rounded position to an arched position. While doing this movement, you should continually inhale and exhale slowly.
9. Cobra pose (Bhujangasana)
Image source: Wikimedia
How to do it?
First, lie on your stomach and keep your legs close together. Place your hands down, keep your elbows parallel, and keep your torso close to you. lift your head and chest while keeping your navel on the ground
10. Child’s Pose (Balasana):
Image source: Wikimedia
How to do it?
To do this pose, keep your toes together and rest your palms on your thighs after lowering your torso between your knees, extend your arms with it and relax your shoulder on the floor for as long as you can.
Image source: Wikimedia