Ever thought of lower back pain relief with Yoga workouts? We put our bodies through a lot of stress throughout the day. Are you are a busy mom who is lugging around your child’s sports equipment while pushing a heavy stroller? Perhaps you have an office job that causes you to sit for long periods of time. These and many other situations can be the cause of uncomfortable lower back pain.
Lower Back Pain
If you are a lower back pain sufferer, there is no need to feel down on yourself. Plenty of people of all ages experience this and for a variety of reasons. Back pain can be associated with your posture or stance. Lack of movement or too much stressful movement is also a cause.
It is important to seek advice from a medical professional. But it is also important to explore preventative options that you can try at home. Many people fear they will have to rely on surgery to fix their problems. But not everyone is a suitable candidate for surgery. It is often encouraged to seek preventative care whenever possible. This is where yoga for back pain could be a possible solution to your pain-filled situation.
Yoga Can Give Relief to Lower Back Pain
Believe in the power of yoga for lower back pain relief. If you are a chronic pain sufferer at the mild to moderate level, yoga may the answer for you. Please note that severe pain should be treated by a medical professional. Through yoga, you can stretch your muscles. You can lengthen your spine and adjust the alignment of your spine. In practicing poses, your posture may improve. In turn, you may experience less back pain, as this can often be a trigger for pain.
The benefit of yoga for back pain is that it is gentle and low impact. The poses used for this type of preventative care are intended to help alleviate pressure and pain through gentle twists and extending of the spine. You may even find it relaxing as you remove the tightness from your body through various poses.
If you are looking for a more natural approach to treating your back pain, yoga may be the key you are looking for. It may help you to cast aside pain pills or other over the counter treatments. You would have to be willing to practice yoga for lower back pain two to three times a week. Consistency is key here.
Beginners Can Use Yoga to Obtain Lower Back Pain Relief
You do not have to be a master yogi to practice yoga for lower back pain relief. There are many gentle sequences that you can follow to relieve lower back pain.
Take your time as you move through each pose and listen carefully to the instructor. They will offer important cues to help build your mind-body connection.
If you are still feeling unsure, preview the sequence ahead of time. Pause and check. You will confidence as you get used to the posing and the cues.
So, what are you waiting for? Take out that yoga mat and grab your moment of zen by finding peace in your soul and your spine!
Yoga Poses to Achieve Lower Back Pain Relief
- Lying on your back, bend both knees and place the feet flat on the floor hip-width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be touching the heels.
- Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip-width apart.
- Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and Mula Bandha to lift the hips higher.
- Breathe and hold for 4-8 breaths.
- To release: exhale and slowly roll the spine back to the floor.
Cat and Cow Pose
- First, get into the position of Tabletop position.
- Ensure that your knees are lined up under your hips.
- Keep your wrists in the same line to your shoulders.
- Keep your head in normal position, gazing towards the floor.
- Breathe in, and raise your hips up towards the roof at the time that you open your chest.
- Now let down your stomach towards the ground.
- Raise your head up and gaze in a forward direction.
- Remain in the position for 15 to 20 seconds.
- After that, exhale and come get back into the starting position.
- Breathe out, at the same time try to rounding your back (Spine) towards the roof. Make sure that hands and knees remain in the original position. Don’t move either during this time. (In breathing out you have to contract your tummy and pushing your navel up to the spine). Hold the position for 30 seconds.
- Perform the movement and countermovement about five to six times. Then you come to your initial position.
- Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
- Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel. This is so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis. Lift the base of your skull away from the back of your neck.
- Lay your hands on the floor alongside your torso, palms up. Release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
- Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes.
- To come up, lengthen the front torso. Then with an inhalation lift from the tailbone as it presses down and into the pelvis.
Downward Facing Dog
- To begin this stance or pose, you ought to begin on your hands and knees. Keep your knees beneath the hips and your hands a little before your shoulders.
- Give your palms a chance to spread out and your forefingers somewhat turned out or parallel.
- Exhale and lift your knees away from the floor far.
- At first, you can keep your knees somewhat bowed and your heels lifted up from the floor.
- At that point, stretch your tailbone far from your pelvis and press it to the pubis.
- Raise your sitting bones against this resistance toward the roof. Draw your legs into the crotch.
- During exhalation let the highest point of your thighs push back. and your heel extended against the ground.
- Try to keep your knees straight but not bolted.
- Keep your thighs firm and roll the highest point of your thighs inwards. The front of the pelvis should be kept tight.
- Brace your arms and press your index finger into the floor.
- From the region of the forefinger, try to lift yourself. This ought to be done from your wrists to the shoulder tops.
- Keep your shoulder bones firm. At that point broaden them and convey them to the tailbone.
- Your head ought to be between your arms. Abstain from giving it a chance to drop.
- Adho Mukha Svanasana is a piece of the conventional Surya Namaskar arrangement. It is likewise a successful stance independent from anyone else. You can stay in this stance for a couple of minutes.
- For leaving this stance, you ought to twist your knees to the ground, breathe out and stop in Child Pose. Rest for a minute then continue this pose for 5 to 6 times.
- Take a position of Tadasana with an exhalation. Step your feet 3 to 4 feet apart.
- The right foot should about 90 degrees to the right. Turn your left foot about 45 degrees towards the right.
- Raise your arms parallel to the floor and reach them out to the sides, shoulders blades wide and palms down.
- Firm your thighs and turn your right thigh outward. The center of the right knee cap is in line with the center of the right ankle.
- Exhale and extend your torso to the right above the plane of your right leg, bend from the joint of hip, not the waist.
- Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor.
- Now Rotate the torso to the left, keeping the two sides equally long.
- Left hip comes a little forward and lengthens the tailbone toward the back heel.
- Now rest your right hand on your shin, ankle. Do not distort the sides of the torso.
- After that stretch your left arm toward the ceiling, in line with the tops of shoulders.
- Your head should be in a neutral position or turn your head to the left.
- Gaze at the left thumb.
- Hold this position for 30 seconds to 1 minute.
- Inhale to come up. Press the back heel to the floor and reach the top arm toward the ceiling.
- Reverse your feet and repeat for the same length of time to the left.
Knees to Chest
- Begin by lying on your back, with your legs and arms extended.
- As you exhale, draw both of your knees to your chest.
- Clasp your hands around them. If it is possible for you, wrap your forearms over your shins and clasp each elbow with the opposite hand.
- Keep your back flat on the mat.
- Release your shoulder blades down toward your waist. Broaden across your collar bones.
- Draw your tailbone and sacrum down toward the mat, lengthening your spine even more.
- If it is comfortable for you to do so, rock backward and forward or side-to-side for a gentle spinal massage.
- Tuck your chin slightly and gaze down the center line of your body.
Standing Forward Bend
- Take a standing position; keep your feet and shoulder distance apart and parallel to each other.
- Press your feet down into the ground and ground yourself powerfully.
- Now breathe out and bend down from the hips (not the waist) and place your chest and stomach on your thighs.
- If you are a beginner, you ought to bend your knees slightly to do this. If you bend your knees, make sure that they’re straight over your toes.
- Slowly begin to straighten out your legs. But, check that your chest and abdomen never leave your thighs.
- Now elevate your hips as you begin to straighten through your hamstring muscles. At the same time pressing your heels into the ground.
- While holding this position, gently inhale and exhale.
- While breathing in, try to lift and lengthen your torso. With each exhalation, try to go deeper and deeper into the stretch.
- Don’t shut your eyes throughout this Asana. Try to hold this pose for 30 seconds.
- Release the pose by placing your hands back on to your hips. With a deep breath in (inhale), extend your back and come up to the initial position.
|Would You Like To Know More:
Yoga Benefits From Different Poses