My Story on Back Pain to Back Gain yoga asanas for back ache
I was of the opinion that my chronic back ache was a normal experience in life. Hours sitting in front of a laptop, improper sitting on the couch, and the overall stresses of everyday living had had their toll. There was a constant feeling of dull yet nagging pain in the lower back which would escalate into something quite sharp at times. I also experimented with painkillers and supportive chairs, yet none of them had a substantial and lasting solution. When I finally unwillingly unrolled a yoga mat, I realized the tremendous strength of yoga asanas in treating back ache. I do not just have this as theory in my life but rather it is my experience.
This release was so great I threw myself into the research, and a 2017 study in the Annals of Internal Medicine, pivotal, confirmed what that I was feeling: that a structured yoga practice was indeed as effective as physical therapy when it comes to chronic low back pain. My experience allowed me to learn that you need not simply live with the pain. Exercising the right muscles helps to create a strong and flexible back that is not pain laden.
The Reason Yoga is a Game-Changer to Back Pain.
Why this is so, then, we shall discuss before we come to the poses. Tightness and weakness are the common causes of back pain. Strain of the lower back can be caused by tight hamstring and hip flexors pulling on the pelvis. The back muscles and weak core muscles imply that your back is not getting the support that it requires.
Yoga is the solution to this. Stretching is one thing but creating balance is another. The correct yoga poses of back ache will:
Stretch and Lengthen: Get rid of tension in tight muscles such as hamstring, hips, and spinal muscles.
Strengthen and Support: Strengthening and supporting the spine with a natural corset around it.
Improve Posture: Educe your body to assume a position which causes minimal strain.
Improve Body awareness: Get you to realize when you are slumped or when you are tense, so you can correct this.
Always listen to your body is a saying of mine. In case any of the poses causes sharp or shooting pains, relax out of it. It is about having a stretch and not straining.
Your back ache Yoga Pose list of relief.
The following are the poses that form the basis of my pain free routine. I continue to do them on a regular basis.
Child’s Pose (Balasana)
This is the one that I love most to melt away tensions when one is tired of a busy day. It is a seated position, which stretches the lower back, hips, and thighs.
How: You have to do it on your hands and knees. Touch big toes and open your knees. Sit backwards with the hips against your heels, and lean forward bending your forehead on the mat. You can even stretch your arms or even place them beside the body.
Why it works: This produces a mild traction on the spine eliminating compression and soothing the nervous system.
Cat-Cow Pose (Marjaryasana-Bitilasana).
This swinging couple will be a back massage to your whole spine. I find it as a warming-up of my back to move freely.
How to perform it: Get on your hands and knees and have a neutral spine. In the case of Cow, breathe in, suck in your belly, lift your chin and tail bone towards the ceiling. In case of Cat, breath out, curve your spine to the ceiling, tuck your chin and tailbone.
Why it works: It makes your spine more flexible and mobile, and the muscles and discs of your back are warmed up.
Downward-Facing Dog (Adho Mukha Svanasana).
This is a power pose to the entire body. Initially, it was a challenge to me but it is my favorite when it comes to a complete body decompression.
How to do it: When on hands and knees pull your toes in and rear your hips up and back to create an overturned V. Maintain a small flexion in your knees. Clench your hands and straighten your spine.
Why it assists: It does a wonderful job of lengthening the hamstrings and calves that are typical culprits when it comes to lower back pain, and tightens the core and shoulders.
Sphinx Pose
Sphinx Pose is an easier way to form therapeutic backbend when my lower back is stiff and compressed.
The technique: Lie with your legs spread out behind you, on your stomach. Sit on your forearms, and your elbows beneath your shoulders. Pressing your hips and forearms softly on the mat will lift your chest.
Why it will help: It will make your spine stronger, and will flex the lower back in a gentle curve, which will counter all the forward curving we do throughout the day.
Knees-to-Chest Pose (Apanasana)
This is the most immediate and easy relief position that I know. This is where I come in when I am experiencing a bad flare-up.
How to perform it: Lie and hug the knees into the chest. You may also rock back and forth to massage your lower back.
Why it works: It takes the pressure off the lower back and cauda sacrum, and the soft caressing of the rigorous muscles can be incredible.
Supine Twist (Supta Matsyendrasana)
Twists are great to the spine, and this reclining one is secure and can be done by practically anyone.
How to do it: Lie in your back, bring your right knee close to the chest and then move it across the body to the left. Reach out to the right with your right arm and look towards the right. It is better to keep both shoulders on the floor.
Why it is useful: It improves the freedom of movement in the spine, stretching of the buttocks and outer hips, and may assist in relieving deep tension.
Bridge Pose (Setu Bandhasana)
The pose showed me the extent of my core and glutes weakness. This gain of strength made a difference to my back stability.
Positions: Lie on your back and bring your knees bent at a hip-width. Use your feet to press your buttocks up to the ceiling. open your chest: put your hands together behind you.
Why it works: It effectively works on the glute, hamstring and lower back or the posterior chain that must be strong to assist the lumbar spine.
Cobra Pose (Bhujangasana)
Compared to Sphinx, slightly more active backbend, Cobra will aid the development of the power of the healthy long spine.
The way to do it: Lie on your stomach with your hands in front of your shoulders. Put the tops of your feet on the mat and push with the power of your back to get your chest off of the floor. Elbows are to be kept somewhat bent.
Why it works: It will enhance the flexibility of the spine and will firm up the erector spinae muscles that run along your backbone.
Pigeon Pose (Eka Pada Rajakapotasana)
The immensely big portion of my back problem was tight hips. Although harsh, Pigeon Pose became an inseparable element of the daily routine that helped me to release that solid tension in the hips.
The steps to follow: When you are in Downward-Facing Dog posture, bend your right knee towards your right wrist. Slide your left leg back. Keep your hips straight, sit up over your front leg.
Why it is beneficial: It stretches the hip rotators and flexors to a great depth. These become tight, therefore, drawing the pelvis and may lead to severe lower back pain.
Legs-Up-the-Wall Pose (Viparita Karani)
This is the ideal method of eliminating any practice particularly on backache. It needs no effort and gives maximum pay off.
Position: Sit obliquely against a wall. Lying back, swing your legs on the wall so that your body is in an L-shape. Rest your arms by your sides.
Why it works: It inverts the pull of gravity, which decreases the swellings and the fatigue in the lower limbs and the back. It is so relaxing to the nervous system.
Weaving It All Together: A 15 Minutes Simple Routine.
You don’t need an hour. Consistency is key. This is a brief program I follow on a daily basis:
Found in Child Pose (5 deep breaths)
Flow through Cat-Cow 8-10 times.
Forward to Downward-Facing Dog (5-8 breaths).
Take a Step Forward Fold in Standing Forward.
Knees-to-Chest (5 breaths) lying on your back.
Rotate Supine on each side (5-8 breathes each).
Bridge Pose (hold 5 breaths, repeat 2 times).
Finish Legs-Up-the-Wall 2-5 minutes.
One Last Motto of Inspiration.
The quest on yoga asanas that help in the treatment of back ache indeed transformed my relationship with my body. I passed through feeling weak and restricted to being powerful and competent. I was able to engage actively in my own healing by the mat. You must be patient with yourself, take time to appreciate the little gains and bear in mind that a steady and slow practice is much more effective than an occasional, vigorous practice. A few poses will take you on your way to a happier healthier back.
Commonly Asked Questions (FAQs)
Q: What are the required frequency of these yoga asanas when it comes to back ache?
A: To achieve the best effect I would suggest a brief time, 15- 20 minutes of practice 3- 4 times a week. The presence of even daily work with several main poses (such as Cat-Cow and Knees-to-Chest) can make a great difference.
Q: I have a herniated disc. Can I still do yoga?
A: It is imperative that you would first have to consult your doctor or a physical therapist. Most of these poses may be productive, though others may have to be avoided or adapted to your particular condition.
Q: What if a pose hurts my back?
A: Stop immediately. Magnetic, stabbing or radiating pain should not take place in yoga. You must feel a tension, not pain. Relax out of the position and attempt a more less vigorous one. The first rule is to listen to your body.