How Does Yoga Help In Alleviating These Back Aches? (Yoga for back pain)
The basic strength of yoga lies in its stretching of muscles and joints and then holding it in position combined with scientific breathing technique. The targeted yoga exercises for low back pain works systematically on the lumbosacral region. Stretching joints and muscles to anatomical limits augments very well to compliment the natural physiological movements. This, coupled with the relaxing breathing techniques reduces strain on muscles and joints, occasionally helping repositioning of tendons and muscle fibers. For this reason, yoga for low back pain management is occupying the , especially in the absence of effective treatment options.
Some typical yoga poses that help you overcome this problem are as follows
Corpse Pose
Shava asana (corpse) marks the end of all workouts including yoga. You need to lie down on your back on a carpet with feet and palms comfortably away from the body. Starting from toes, concentrate on each organ of body in order to relax fully. Let your breaths calm down automatically. Relax in this position for 10-15 minutes.
Cat Stretch
This is one yoga exercise for back pain that sooths even as you do it. Cat stretch is a part of Chaturangasana, so it can't be done in exclusivity. Rest on knees and palms just below shoulders (4 limbs). Breathe a cycle, holding your spine as straight as possible and looking forward. Crouch inwards trying to round the spine and attempting to gaze at navel. Exhale while doing this and take a couple of breaths here. Come back to original position inhaling. Now go forward to the cow stretch from here, by dropping the back and lifting head as much as possible. Return to the original position after a couple of breaths while exhaling.
Wind Releasing Pose
Lying flat on back as in shavaasana, bend your left knee as if to touch the left hip, your hands should be just below the knee now. Now get up exhaling and touch your knee with your forehead. Exhale as you get up and inhale as you return to original position. Repeat this for the other leg too.
Sage Twist
This is also known as ardha matsyendrasana. Start with paschimothanasana as base. Rest right foot on left knee clamping it there, lock it by your left armpit and support yourself by resting right palm on the floor on the right side. Bend the left knee so much as to touch your hips by left heel. Twist torso as much as is possible to right and breathe 4-5 times. Go back to original position and do it for the next leg.