Trying Yoga For Back Pain Then Pick The Right Poses Part 1

Trying Yoga For Back Pain Then Pick The Right Poses Part 1



Studies have shown that Yoga may be one of​ the​ most effective exercises for back pain relief. in​ fact Health-First reporter Leslie LoBue says twisting your body into those sometimes awkward positions may actually be just the​ thing for lower back pain.

However,​ as​ effective as​ Yoga may be to​ reduce the​ pain of​ back problems,​ knowing exactly what poses to​ use,​ for how long,​ what to​ offset the​ poses with and in​ what sequence to​ execute them,​ are other factors that should be taken into consideration before using it​ as​ a​ therapeutic relief from back pain.

I can see a​ reader go “Wait a​ minute…if I have to​ go through all that,​ then maybe I should just take some painkillers and call it​ a​ day.”

If that applies,​ it​ is​ hardly my intention to​ scare you away from Yoga for back pain,​ in​ fact I’d rather you embraced its use as​ an​ alternative to​ drugs-prescribed or​ otherwise-for your problems,​ however,​ for your success with its use,​ a​ little bit of​ awareness of​ the​ correct poses to​ use for back pain is​ required and will come in​ handy for a​ lasting use of​ this drug-free alternative.

I will go over the​ common,​ simple yet very effective poses for back pain and also give you instructions on​ the​ proper poses to​ offset the​ spinal motions when applicable. Moreover,​ I will discuss the​ factors of​ the​ duration of​ time needed when executing these poses as​ well.

Though some of​ these poses may best be learned under the​ supervision of​ a​ certified Yoga Instructor or​ avid expert,​ with the​ descriptions given below-and if​ need be,​ the​ use of​ image searches on​ related Yoga sites and search engines-
I believe you should be able to​ get a​ good concept to​ at​ least be able to​ practice these poses at​ home.
Here are some of​ the​ best poses for back ache and since the​ aim here is​ more so back pain relief versus exercising,​ it​ is​ not mandatory that you hold them more than 5-15 seconds,​ depending on​ your level of​ comfort. Moreover,​ a​ use of​ a​ yoga mat or​ any other soft surface is​ highly recommended in​ the​ execution of​ these asanas.

The Shoulder-stand (Savangasana)

This,​ folks,​ is​ a​ noted panacea for near any human ailment.
Don’t panic,​ it​ is​ extremely easy to​ execute,​ however,​ depending on​ the​ severity of​ your case,​ use discretion in​ its use.

-Spread a​ thick blanket on​ the​ floor and place your yoga mat on​ it. Lie on​ the​ back.
-Slowly raise the​ legs. Lift the​ trunk,​ hips and legs to​ a​ vertical position.
-Rest the​ elbows firmly on​ the​ floor and support the​ back with both hands.
-Raise the​ legs till they become vertical. Press the​ chin against the​ chest..
-While performing this pose,​ the​ back of​ the​ neck,​ the​ posterior part of​ the​ head and the​ shoulders should touch the​ floor. (I can assure you that you will say “Hey,​ I’ve done this before as​ a​ kid…this is​ yoga?”)
-Breathe in​ counts of​ 5-5-5 (inhalation,​ retention and exhalation).
-Don’t allow the​ body to​ shake.

Now for the​ counter poses to​ the​ Shoulder-Stand,​ try to​ incorporate the​ following:

Bridge Pose (Sethu Bhandasana):

From the​ Shoulder Stand position,​ stretch the​ legs and slowly touch the​ floor with the​ feet. it​ is​ done to​ bend the​ spine in​ the​ opposite direction.

Fish Pose (Matsyasana):

Lie on​ your back. Stretch the​ legs and keeps the​ hands palm down under the​ thighs. Raise the​ chest with the​ help of​ the​ elbows and,​ bending the​ neck as​ much as​ possible backwards,​ rest on​ the​ top of​ the​ head.

Suggested Duration:
Try to​ use the​ ratio below to​ time the​ execution of​ these three poses.
6:1:2 (meaning the​ fish pose is​ held for a​ third of​ the​ time spent in​ the​ shoulder stand and the​ bridge pose held for half the​ time spent in​ the​ fish pose (or a​ sixth of​ the​ time spent in​ the​ shoulder-stand)

Or as​ an​ alternative,​ you could simply forego the​ bridge pose and apply a​ 2:1 ratio (shoulder-stand to​ fish pose) but this is​ only advised if​ you intend to​ do the​ parent pose (the shoulder-stand) for only a​ few seconds.

Obviously a​ lot of​ detail has gone into the​ description of​ these poses,​ however,​ that is​ because my intention is​ for you to​ be well informed,​ but for the​ sake of​ time and space. I will briefly go over the​ other poses you could do well to​ include AFTER you try the​ sequence above. This is​ if​ you decide to​ use it​ by the​ way. if​ not,​ you could do very well to​ simply start from the​ stage to​ be depicted in​ part 2 of​ this article.




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