Beginner 3 Yoga Process Will Help Relax Your Back Pain
Back
pain is very common and can start from a variety of reasons. Some are
relatively simple (such as an overly irritating workout or even muscle strain
from excessive sitting), others can be quite complex (such as a herniated disc,
narrowing of the spine, or a compressed nerve due to spinal cord injury).
The
bottom line is that your back hurts regardless of the underlying cause. And,
when the pain erupts, it is understood that you want to get relief quickly. The
good news is that most people do not need surgery for occasional or chronic
back pain.
Find the right treatment for you
As
a variety of effective, non-surgical treatments become available, it is
important to remember that what works for one person may be completely
ineffective for another - and sometimes it can do more harm than good.
Often,
a physician-approved fitness program is a key component of a back pain
treatment plan. Targeted exercises can strengthen the back muscles, increase
flexibility, and encourage relief. To this end, yoga is an alternative to the
growing acceptance in the medical community.
Yoga
can be a helpful tool to help reduce back pain. There are many remedies for
back pain that help reduce and alleviate most of the pain.
How yoga can help with back pain
While back-related problems are not generally
considered the main form of treatment, many (including experts at the Laser
Spine Institute) believe that yoga is beneficial as a complementary therapy.
Trying to create a sense of balance between body,
mind and soul, the purpose of yoga is to stimulate and widen the body’s natural
correction response. Its therapeutic effects can extend to virtually any
ailment and many people find it helpful in relieving back pain.
Once you get past a therapist, one option to
explore is recovery yoga - a simple form of yoga that was created specifically
for stress reduction and trauma rehabilitation. Restorative yoga is especially
suitable for people with back pain because it does not involve any complex or
intimidating physical postures.
Instead, gentle movements and easy yoga for back pain
are used to relax the body in a comfortable position, encourage relaxation, and
ultimately provide chronic pain relief.
3 yoga poses for back pain
To get started, here are three easy recovery yoga exercises
to relieve your back pain:
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You can perform this sequence by lying on your
stomach (prone) on the floor. Lift your chest, neck and head upwards while
placing your pelvis, legs and feet on the floor. Extend your front arms, palms
down to the front to support the weight of your torso.
Inhale and relax, then exhale and lift your right
thigh a few inches above the floor. You should feel a slight pull on the upper
leaf. Hold for three seconds, lower your legs to the floor and repeat with your
left foot. Do this for a few reports from each party and gradually start
creating it over time.
2. Leg up wall
Through passive breakdown, these restorative and
very relaxed yoga poses can increase blood circulation to your upper body and
head which in turn relieves tension and helps reduce back pain. This is one of
the best yoga exercises for back pain.
Start by sitting on the floor with your right
shoulder, buttocks, and thighs against a wall (place near a yoga ballstar or
rolled towel). Bend your torso so that you are lying on the floor, then rotate
your body in such a way that you can lift your legs onto up against the wall
ing your torso should be perpendicular to the wall with your feet and rest
against the wall.
Next, press the soles of your feet against the
wall, lift your hips and slide the ballstar downwards. Extend your arms to a
"T" position. Rest idle for five minutes.
When you’re ready, press the soles of your feet
against the wall and lift your hips to remove them from your bottom. Then
slowly lower your pelvis to the floor, roll to your right and use your hand to
lift yourself into the back seat.
3. Cat /Cow Pose (MarJari-Asana)
When these two common postures are practiced
together, they can help warm the body, loosen the back muscles, improve
posture, restore spinal alignment, and establish a sense of balance.
Start on your knees stacked above your wrists and
below your hips.
When you exhale slowly, turn your spine upwards
towards the ceiling, press your tailbone and bring your chin to your chest (cat
pose). Hold for three seconds.
Next, as you breathe in, bend your back, lower your
abdomen, and lift your head and tailbone upwards (in a cow pose). Alternate a
two-course meal for about a minute, then end with a child’s pose.
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