Yoga is very effective for relieving back pain, and thousands of people have used it to strengthen their muscles and alleviate the pain in their backs. It’s great for stress relief, improves your posture, increases your flexibility and makes you aware of the limitations of your own body.
It’s VERY important that you speak to your doctor first before doing any form of yoga. In most cases of acute back pain, yoga will be a wonderful way to relieve the pain. However, if you’re suffering from osteoporosis related back pain, scoliosis, etc. which are more serious conditions, you must get your doctor’s approval FIRST. I know I keep stressing this but it is essential that you should never try any type of Yoga or other exercise without the all clear from your GP as you may do more harm than good, and that’s the last thing you want to do.
Many people may not wish to join a yoga class because it can be intimidating, or even embarrassing if your back hurts and you can’t execute the moves without moaning and groaning. This is perfectly understandable.
The good news is that you can do yoga in the privacy of your own home. All you need is a yoga mat, suitable clothing, and the right poses. In this article, I have given a few common poses in yoga that will really help to soothe the pain in your back while strengthening your muscles, according to lots of websites.
This is a very easy move that will stretch your torso and back while giving your spine a gentle massage. All you need to do is get on your hands and knees like you’re about to crawl. Then arch your back upwards like a cat would, hold it for a secondor two… then lower the back down till it’s concave. Do this about 5 to 6 times.
Downward facing dog
No yoga routine would be complete without this move. It’ll strengthen your lower back, hamstrings and core. Once again, get in a crawl position with a table top back. Now lift your knees off the ground, and raise your hips up so that your body forms an upside-down V. Hold this position for about 5 breaths, and return to starting position.
An excellent move to de-stress your lower back. Again, start from crawl position and slowly sit backwards so that your buttocks are on your heels. Keep your upper body straight. Now lean forward till your forehead is almost touching the floor, and stretch out both arms as far forward as you can. Hold the position for about 7 to 10 breaths.
Seated spinal twist
Another excellent pose for really stretching out the tight muscles in your back. This move is highly effective, and in many cases will bring immediate relief to a tight back.
Start in a seated position. Bring your left foot and place it on the outside of your right knee. Now bend your right arm and place your elbow on the outside of your left knee. The right elbow acts as a stabilizer to keep your body from shifting. Now, turn the trunk of your body to the left and try to look over your left shoulder. This will stretch the side of your back. Hold for about 3 to 4 breaths, then switch legs and repeat the move on the other side.
These 4 yoga poses are easy to do, don’t require much space and you can do them safely in the comfort of your own home. Most importantly, they are highly effective. There are many other yoga poses that can help relieve your back pain.
Do your research and compile a list… and you can do them often. Once you start, you’ll never look back. Three great books on Yoga which are all under £5 or free on Kindle are –
The Yoga Bible for Beginners – it has 30 essential illustrated yoga poses for better health, stress relief and weight loss by Charice Kiernan.
We live in a fast-paced world in which our senses are constantly stimulated. Yet, this progress comes at a cost. We are constantly tempted to keep up with Joneses, and many people have lost the connection between their mind and body.
Yoga can help restore this balance. For example, one study showed that yoga – even when practised for the very first time! – can normalize levels of the stress hormone cortisol.
In this book, you will be taken by the hand so you can develop your own yoga practice and take back control of your health and happiness. £2.99 on Amazon Kindle
Ten Minutes Yoga for Stress Release Focus & Renewal – this is by Lisa Shea and us the short version of her full hour-long routine. It can be used when you travel, when your busy, and pretty much any other time that you need to keep your time quick. Free on Amazon Kindle
Study after study finds that yoga helps with lower back pain, depression, energy levels, balance, post-traumatic stress, focus, sleep, and much more. Whether you need to reset after a busy day or wish to have more joy in your daily life, they say yoga can help. It nurtures your body and embraces your soul
It has been written to help those who are in need of support find a step toward a more contented life. This book helps you understand the personal sequence of poses, to create an atmosphere of stress relief and forgiveness.
Finally, the third book is Yoga: 40 Exerecises for Beginners by Sophie Godard. Flexibility, balance, relaxation … These exercises for beginners enable you to practice this multifaceted discipline at home. They will help to relieve stress, strengthen your muscles and your mind so that you can focus on yourself and free yourself from tension. £3.40 on Amazon Kindle
The NHS say this about yoga – Dozens of scientific trials of varying quality have been published on yoga.
While there’s scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance.
There’s some evidence that regular yoga practice is beneficial for people with high blood pressure, heart disease, aches and pains – including lower back pain – depression and stress.
But they suggest a class first – It’s better to start with a class to learn the poses and breathing techniques correctly. With a DVD, there will be nobody to correct your mistakes, which may lead to injury over time.
With some experience of being in a class, a DVD can then be helpful for keeping up practice.
They have the following links to Yoga sites –
The main UK yoga associations are:
- British Wheel of Yoga (BWY), the Sport England-recognised governing body for yoga
- Independent Yoga Network
- Iyengar Yoga (UK)
- Yoga Alliance Professionals
These associations all list teachers and classes near you on their websites. You can also search for a local class or teacher using our Fitness directory.