RELIEVE CHRONIC BACK PAIN WITH YOGA
Many Poses Increase Flexibility, Improve Pain Relief
If you have a chronic aching back or have recently suffered a back injury, you may think logging some time as a couch potato is the best remedy. But experts say the right approach to healing a sore back is over-the-counter medications including Tylenol or Advil and gentle exercise such as yoga. In fact certain types of yoga have proven to help back pain sufferers relieve chronic back pain and the anxiety that may go with it. Yoga releases muscle tension and can relieve stress on the spine while developing muscle strength at the same time.
ASSESS YOUR SITUATION
It’s always a good idea to check in with your physician before you start any new exercise program, including yoga. Depending on the severity of your condition, your doctor may agree that a yoga workout can increase your back’s flexibility and relieve pain. But there may be poses that exacerbate the pain, so make sure to tell your yoga instructor about your back issues when you start a class, and stop doing anything that makes your pain worse. A good teacher will respond to your limitations or concerns with modifications and props such as blankets, blocks, and straps. You can sit on blankets during class if the floor is hard or cold. Blocks can be used for standing poses if your hands don’t reach the floor, and straps are helpful in a variety of standing poses.
THE BEST YOGA FOR BACK PAIN
There are many styles of yoga, ranging from energetic to calm and gentle, but balance and breathing are key to every type of yoga. Balance work stretches and strengthens the back and abdominal muscles, all of which can help an aching back, and proper breathing will help you relax. While all yoga focuses on body alignment and awareness, certain styles such as Bikram, Ashtanga, Kundalini or “power yoga,” are usually quite challenging and might not be appropriate for a sore back. Basic Hatha yoga is probably your best choice. Most Hatha classes are slow-paced and focus on stretching and basic poses, along with relaxation techniques and breathing exercises. If these classes begin to feel too easy you can always move on to a more vigorous style of yoga.
GOOD POSES FOR BACK PAIN
Even those who don’t practice yoga have heard of downward-facing dog, or down dog. It is a resting place between poses, and done correctly it can also build strength in your upper body as well as relieve back pain.
Many Poses Increase Flexibility, Improve Pain Relief
ASSESS YOUR SITUATION
It’s always a good idea to check in with your physician before you start any new exercise program, including yoga. Depending on the severity of your condition, your doctor may agree that a yoga workout can increase your back’s flexibility and relieve pain. But there may be poses that exacerbate the pain, so make sure to tell your yoga instructor about your back issues when you start a class, and stop doing anything that makes your pain worse. A good teacher will respond to your limitations or concerns with modifications and props such as blankets, blocks, and straps. You can sit on blankets during class if the floor is hard or cold. Blocks can be used for standing poses if your hands don’t reach the floor, and straps are helpful in a variety of standing poses.
THE BEST YOGA FOR BACK PAIN
There are many styles of yoga, ranging from energetic to calm and gentle, but balance and breathing are key to every type of yoga. Balance work stretches and strengthens the back and abdominal muscles, all of which can help an aching back, and proper breathing will help you relax. While all yoga focuses on body alignment and awareness, certain styles such as Bikram, Ashtanga, Kundalini or “power yoga,” are usually quite challenging and might not be appropriate for a sore back. Basic Hatha yoga is probably your best choice. Most Hatha classes are slow-paced and focus on stretching and basic poses, along with relaxation techniques and breathing exercises. If these classes begin to feel too easy you can always move on to a more vigorous style of yoga.
GOOD POSES FOR BACK PAIN
Even those who don’t practice yoga have heard of downward-facing dog, or down dog. It is a resting place between poses, and done correctly it can also build strength in your upper body as well as relieve back pain.
Start on your hands and knees with your wrists under your shoulders and knees under hips.-
Curl your toes under and raise your hips while straightening your legs; your feet should be hips’ distance apart. - Spread your fingers on your matt, and move your shoulders back, away from your ears and toward your hips.
- Continue raising your hips and tighten your thigh muscles to take the weight off your arms.
- Shift your weight in this pose until you are comfortable.
Another pose that can ease a sore back is cobra.
- Start in a plank position, exhale and lower yourself onto your belly. Rest your forehead down on your matt.
- Place your palms right under your shoulders at the breast line, inhale, and using the muscles of your lower back, press the tops of your feet into the floor and lift your upper chest off the floor only as high as feels right to you.
- Exhale and lower your chest and head back onto your matt.
A good yoga class and instructor will incorporate these and other poses that can help heal your back and provide you with a safe, healthy workout at the same time.
Article Written By: Julie Mitchell; Julie is an accomplished writer from San Francisco who loves ballet, yoga, walking, cooking and reading. Her experience as a wife and mother of two lend to her articles and blogs for DivaVillage.com and VillageMAMA.com in the areas of wellness, fitness, beauty, parenting and food.
http://www.divavillage.com/article/id/44085
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