Backpain could creep onto you. Like a cold sore, it tends to fester. If not treated right, you could look at years of immobility. What if there was a completely natural remedy to keep it at bay. In this article, we will look cover the different ways yoga can prove to be a real healer when it comes to
TOP 5 Yoga Asana and Lower Back Pain relief
Talasana- The Talasana helps you stretch and flex your spine. The benefits of this being it helps in relieving the compression of your spine cartilages and stretching of the back muscles.
Keep your feet and hip width apart, let your arms be by the sides of your body.
Keep your fingers interlocked and turn the palms away.
Fix your gaze at a point slightly over the level of your head.
Make a deep Inhale and then stretch your hands upwards, lifting the sternum and opening the chest.
Try to keep balance for one minute.
Paschimottasana – Helps to stretch out your back and spine forward, helps to open up your lower back, hamstrings and hips.
Base Pose: To begin with, sit straight with your legs stretched out ,
Take a deep breath and stretch your hands up
Exhale and slowly bend forward, try to make your hands touch the tip of your toes. Your chin should move in the directions of your shins.
Don’t stretch beyond your limit. If you cannot reach your toes in the begging it is okay
Hold for 30 seconds to a minute and release.
Konasana - This helps you with sideward stretching and lateral decompression of the spinal cord.
Stand erect with your feet about your hip, width distance apart and arms alongside your body
Take a Breathe in and raise the left arm up so that the fingers point towards the ceiling.
Then, breathe out and bend to the right, first from the spine, and then move your pelvis to the left and bend a little more. Keep your left arm pointing up.
Turn your head and look up at your left palm. Straighten your elbows out
Ardha Matsyendrasana– This asana is a twisting action that helps strengthen your abs, obliques and energizes the spine.
You need to sit straight and legs stretched out. Keep you feet together and your back should be erect.
You then need to bend your left leg; your heal of your left foot should be right next to the right hip.
Then you have to twist your waist, neck, and shoulders towards the right hand side, and fix your gaze over your right shoulder. Make sure your spine is erect.
Hold onto this pose for a good 20-30 seconds and release.
Bhujangasana - Stretching Asaan to help you strengthen your back muscles.
In this pose all you have to do is lie flat on your tummy. And lowly raise your back in an arch like manner. Once you stretch your back muscles, hold on for 20 seconds for maximum effect. This pose helps you reduce pain and increases the flexibility of your spine.
Benefits of Yoga to help cure backpain
As demonstrated on the section above, there are a large number of Asaans that you can try out today to bring you relief from backpain. If done in a sustained and correct manner they can help you in a variety of ways. In the section we will take you through many of the ways in which yoga will befit you back and overall health.
- Helps improve the body posture
One of the key positives about practicing Yoga is it helps you get better posture. In our day to day rigour, sitting postures, unhealthy eating habits, improper sitting, reading and eating postures, our bak takes a back seat. Yoga when done right helps re-fix your body posture making you physically whole again. It helps restring weak body muscles and brings back muscle strength and flexibility.
- Relief from back pain
The sources of backpain could be many. Backpain gets derived from bad posture, stress, injuries, spinal issues, old-age, the list is endless. Unlike yoga, commonly used drugs help reduce the physical pain but that is not a sustainable remedy for long term relief. With the correct set of back exercises and asaans, long term cure is what is addressed. These exercises address acute issues like slip disc, L3 spasms to minor issues like postural backaches and so forth.
- Strengthens back and abdomen muscles
Stretch yoga and back muscle flexibility asaans and exercises helps you treat your back and strengthens the distressed muscles. The back yoga Asaans help you strengthen both lower back and upper back muscles, the exercise for both being different of course.
- Relaxation of your back muscles
With the day to day, high stress usage of your back leads to the detonation of quality of your back muscles in terms of flexibility and agility. In the daily rigour, our body undergoes a lot of wear and tear Timely and regular yoga asanas help to relax the body providing it much needed peace and composure.
- Excellent for warming up or doing other yoga Asaans.
A lot of yoga Asaans are of great aid in terms of overall muscle mobility Yoga serves as a great stretching and warming up ritual before proceeding to heavy physical activities. This keeps the body more in shape and helps prevent physical issues like muscle pain/tear/cramps and more.
- Helps breathe in freshness and make the muscles more agile and strong
Yoga helps the body and mind to rejuvenate. It oxygenates your body and helps you stay fresh and cool. Doing Yoga in an environment friendly set up fourth further helps you breathe in the freshness.
The back is unimportant part of your body connecting your head to apr lower body. Acute spine trouble can even lead to serious ailments. Taking control of your back and spine before it’s too late is essential. This article introduced you to some of the poses and asaans that are extremely effective for the back and will help you stay fit and healthy.