Asanas for back pain

(September 3, 2010)

I am having lower back pain for the last 2-3 months, what yoga asanas will be useful for me to get rid of the nagging pain and be able to lead my normal life like before ?

The practice of yoga asanas for back pain has been a common practice for a long time. Lower back pain usually occurs when the muscles or connective tissue in the back are not flexible. A good understanding of the various asanas for back pain and their workings are essential for effective results.  The bridge is an excellent asana for back pain. This asana removes the strain from the back by making use of the abdominal muscles to keep the back supported. The cat asana helps in strengthening the abdominal muscles and stretching the back. The child’s pose asana helps in relaxing the back muscles while gently stretching them. The asanas for back pain tone the back muscles in such a way that injury is unlikely and pain is reduced with the back muscles more capable of giving support to what they should.
Some of the common poses for back pain include the camel pose, butterfly pose, and cobra pose. The poses are all easy and safe to do and people of any age group can perform them. If you are a beginner to yoga, you must make sure to seek the guidance of a yoga therapist to learn the movements and breathing techniques.
Pranayama basically means “control of breath”. There are different kinds of pranayamas but the Brahmari exercise is a very effective pranayama for back pain. The breathing in this pranayama is done at a quick pace. The sound of the inhalations in this exercise is similar to that of a male bee and the exhalations resemble that of a female bee. To do this pranayama you should sit with your legs crossed and lips closed. Start by inhaling at a quick pace making the sound of a bee and exhale through the nose, again making a buzzing sound.  This pranayama helps in improving the blood circulation. Practicing vinyasa for back pain is considered by some to be too intense for patients with lower back pain. You should select an instructor who has experience working with people who have back pain to prevent aggravation of the problem.
Poor sitting, lying down and standing postures are causes for back pain. By not maintaining a good posture and proper back support, muscles are strained and stress is put on the spine. With time the resulting stress form poor posture can change the physical character of the spine. When you keep a proper posture all the parts are supported and balanced. Therefore, be aware of your posture when you sit or lie down. Make sure you keep your spine straight when standing and have proper support for the back when your sit. Even if you don’t suffer from back pain it is useful to practice the asanas meant for back pain to strengthen and protect the back from future problems.

Submitted by A on September 3, 2010 at 07:42

Yoga poses for back pain

The usual reasons for lower back pains are due to inflexibility in the connective tissues or muscles in the back or frail stomach muscles. Incorrect postures while sitting and standing are due to the lack of active physical movement. Sedentary lifestyles also contribute stiff and aching back muscles.

Some common asanas to treat backache include tadasana samasthithi, tadasana urdhva hastasana, tadasana urdhva, baddha, hastasana, utthita trikosana, utthita parsvakonasana, ardha chandrasana, prasarita padottanasana, the butterfly pose, the cobra pose, the camel pose, etc. All these asanas are safe and easy to follow and can be performed by people of any age group. However if you are new to yoga or a novice it is highly recommended you follow the advice and guidance of a yoga therapist in order to learn he breathing techniques and the movements according to it.

When performing the asanas, try to be as alert and vigilant as your body moves in a particular manner, to the asana. Through practiced controlled stretching deep meditative techniques and controlled breathing the aches and pains of backs can be normalized. With the help of yoga you will be able to control your mind and get rid of stressful thoughts and tension that are more often than not, the culprits of nagging aches and pains, especially in the back and neck.

Submitted by C D on June 6, 2008 at 04:34

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