Yoga Poses For Back Pain
How many of you people can’t bend completely because of back pain? How many of you guys can’t sleep properly because of back pain? If you are looking for back pain relief and some yoga poses for back pain, this is the best article you can read.
Introduction To Back Pain
Back Pain is where you feel pain at the back of your body due to various reasons like pain in muscles, the strain of disks or spinal cord, etc. There can be many reasons for your back pain.
Back pain is categorized in two types:
Acute back pain is nothing but a back pain which does not last more than 6 weeks. This can be caused by strains, stress and other small factors. Whereas, Chronic back pain is a long term back pain that lasts for months. Kidney problems, cancer, etc. cause this.
First of all, before moving to the relief measures and yoga poses for back pain, let us know the different reasons for why this back pain occurs.
Reasons For Back Pain
You should know the reason for your back pain because there will be a particular measure for a specific reason.
Let’s enlist the major reasons for back pain:
1. Long Working Hours
We have noticed that most of the software employees, people who work on their computers, suffer from this back pain mostly. The pain is due to the long working hours. This is the primary reason for most of the smart people today.
Therefore, the stress for their back increases as they have to sit and work for long. I suggest you stretch your body or just have a walk to your corridor every two hours of your work to prevent this.
2. Lifting Heavy Weights.
When you go to the gym, and after your bench press workout, you may feel slight pain at your back. It is just because of lifting heavyweight. Not only in the gym, when you lift any object which is probably heavier, this might cause strain on your back muscles or nerves which results in back pain.
3. Wrong Sleeping Posture
One must have a right sleeping posture to have a proper sleep and to avoid back pain. The correct position for proper sleep is sleeping on your back and facing head straight towards the roof (this is called starfish sleeping posture).
The starfish ensures your spinal cord to be kept in the straightway. Most of the people sleep in a terrible posture like a freefall, which means facing your body towards the bed and your back towards the roof.
I suggest you have a proper bed that suits you and not to use the old bed for more than seven years.
4. Inactive and Excess Weight Gain
When you are not doing any physical work or some exercises, you will become inactive soon. Here, your intake of food will be the same, but you don’t do proper workout for your body. So, this will probably result in your weight gain.
This also leads to excess fat in your back which results in back pain. We all know that irregular weight gain causes many side effects. So please do some workouts every single day.
Smoking causes cancer; this is all you see everywhere (LOL). But, smoking is also a risk factor for your back pain. When you smoke, the nicotine enters your body and takes charge to restrict the blood flow to your discs. So, as there is no blood flow, the spinal discs cannot mobilize freely.
Back pain occurs in this scenario. So, please stop smoking as this can damage your whole life.
6. Internal Structural Damage And Others
There can be a chance of structural imbalance that can cause back pain. It consists of kidney problems, disk swelling, any bone fracture, Arthritis, Sciatica, Osteoporosis, and many other internal issues that can be a reason for your back pain. Cancer can also be of the reason for this. This category comes under chronic back pain and is not easy to relieve as they are connected with the internal structure. They are mostly cured by treatment.
So, these are the primary reasons that could be responsible for your back pain. Crosscheck them once and start taking action as per the guide. Now let’s dive into back pain relief measure.
Measures To Relieve Back Pain
Here are the few measures to relieve your back pain in few days:
Resting is the primary thing you need to at first to relieve your Back Pain. The people who suffer from the back pain where I mentioned in 1&2 reasons above (long working people & heavy weight lifting people) should follow this measure at first.
As your back is already in strain, working in that kind of situation makes it worse and take the pain to the next level. Take a rest of at least one week. Even after that, don’t do hard activities for a minimum of a month and the computer people should rest 10 minutes every 3 to 4 hours.
Many people neglect rest and work even in that pain. This might cause more harm to you. Please mind that nothing is important than health.
2. Apply Ice and some painkillers.
Apply some ice on your back for a few minutes. This cools your muscle strain and gives you relief. Take basic pain killers like acetaminophen, ibuprofen. And also apply heat using a heating pad. They will help you up to a great extent.
4. Massage Therapy
Apply some oil and massage on your back with the help of your partner or parents. Massaging, on a particular point, makes the blood circulate, and relief of pain can be up to a small extent.
5. Yoga Poses For Back Pain Relief
Yoga poses works greater in relieving your back pain. They are designed to treat our body in a significant way. Yoga is a way to control our body’s metabolism. Yoga deals with pranayama and the energy from our body. It has the ability to treat our minds.
I’ll explain to you about the Yoga poses you can practice for relieving back pain in the below sections.
6. Drive To A Doctor
However, it’s not good to neglect your back pain for not more than a week. If this pain continues even after resting and other measures, you should go for a doctor and have a checkup.
Now let’s dive into the Yoga Poses you can try at home for back pain.
Yoga Poses For Back Pain
These are the 12 Yoga Poses that help you to prevent or relieve you from back pain. Do these poses in order, to get the best results.
1. Child Yoga Pose
Child pose is the first yoga pose and an easy-to-do thing. It is the basic pose that stretches your whole back, and it’s like a warm-up before the workout process. I suggest you stay in the pose as shown in the picture for a minimum of 30 seconds and a maximum of 1 minute.
2. Butt Bridge
Butt bridge is a workout where the intense pressure will be held on your lower back. This workout plays a crucial role in healing your pain. To perform this pose, sit on your back and bend your knees slightly nearer to your butt. Now, place your feet on the ground and keep your arms flat at your sides. Then start lifting your butt up and down. Do this for 15 times (mean 15 ups and 15 downs).
3. Cat and Cow Pose
It is a pose where you stretch your body by seating like an animal. The first one is a cow pose, and the second one is a cat pose, as shown in the picture.
Do these continuous ones after another for 15 times (15 ups and 15 downs). Inhale your breath in the cow pose and exhale in the cat pose.
4. Cobra Stretch
Cobra Stretch is also a wonderful yoga pose for back pain. This is the best workout stretching your spine and lower back. However, cobra pose looks like an easy task, but for the people who are suffering from back pain is a hard task to do.
You should hold the stretch for a minimum of 30 seconds. Trust me; there will be a worse pain in these 30 seconds. But don’t give up and complete the task because doing it only gives you better results.
5. Knee To Chest Pose
It is a kind of workout where you stretch your knees and bring them up to the chest, hold it for a few seconds and return to normal position. Moreover, this works best for the circulation of blood at your lower back.
Do this for 15 times in the plan. Inhale when you bring your knees to the chest and exhale when your legs go back to normal position.
6. Down Facing Dog Pose
Down facing dog pose is a relaxing pose that should be done in the middle of the course because our body requires some rest. We rest our body by doing this pose, and this frees up your legs and shoulders. Stretch and hold your body for just 30 seconds.
7. Bow Pose
Bow pose is where you bend your back and hold your legs with hands like as shown in the picture. You may feel like someone is ripping off your chest part. But that is fine. Go ahead and hold it the same for 30 seconds. If possible, inhale and hold your breath when doing it. This is an excellent pose for back pain relief.
8. Side Plank
We all know about plank, but side plank is a plank with a single hand and the body should be completely weighted on the side of the hand as shown in the picture. This side you plank should be the side where your pain is.
Hold the plank position for 1 minute to get the best results. However, consider another side plank also for 1 minute if you are having enough stamina.
9. Spine Twist Pose
It is the best pose to stretch your spine. Lie on your back and place the legs in a T shape and bring your arms both aside and out from the body. This stretches your spine and helps the blood flow through various parts of your body. This is also helpful for your discs. Hold this pose for 30 seconds on the side which you feel painful and later do the same for the opposite side.
10. Reclining Twist Pose
Reclining Twist Pose looks somewhat like the above spinal twist pose. But, here you have to do the pose by laying down on the floor like as shown in the picture. This is also a spine stretching exercise and helps you in healing back pain. Hold this pose for 30 seconds on the side you feel painful and another 30 seconds for the opposite side.
11. Cobra Stretch Pose (Again)
I suggest you do this cobra stretch pose again because this is important among the poses. Our motto is to get rid of pain, and this pose helps most of the time. I hope you have not drained much energy after doing these poses. Hold the stretch for another 30 seconds.
12. Finally Child Pose (Again)
As I have said that child pose is a warm-up workout, you need to do this as a finishing touch. Child yoga pose gives relief to your muscles which are strained by doing all these workouts. This doesn’t let you get any knee or body pains. So, as a relaxation posture hold the pose for 30 seconds and end your workout for the day.
So that’s how you can do these poses in your daily life. This is not only for back pain people, everyone can do this as a healthy practice and prevent gas pains, back pains, etc.
In order to remember, have them in a note. Use a stopwatch for maintaining the perfect time interval. And also don’t forget to take 15 seconds break between every workout.
I hope you love this article. Share it with your friends and family so that they can do these workouts if they have any back pains.