How Yoga Helps To Relieve Chronic Back Pain?

Back pain yoga - Recent research has shown that a carefully adapted set of yoga exercises can reduce chronic back pain and can improve the ability to walk and exercise. The NCCIH (National Center for Complementary and Integrative Health) funded a study of 90 people with lower back pain, which showed that the people who practiced Iyengar Yoga experienced significantly less pain and depression after 6 months.

At the Swami Vivekananda Yoga Research Foundation, Dr. Padmini Tekur and his team did a test with 80 patients with chronic pain in the lower back. The patients were divided into two groups, one group followed a yoga therapy and the other group physiotherapy. The results indicated that yoga therapy proved more effective than physiotherapy when it comes to improving the mobility of the spine and relieving pain, anxiety, and depression.

There are several issues that can explain the results of the above studies:

• First, the back and abdominal muscles are strengthened by yoga practice. Both muscle groups are essential for the correct movement of the body and a correct, straight posture. By strengthening these muscle groups and increasing their awareness and control, back pain can be significantly reduced or even prevented.
• Second, yoga practice ensures that, in addition to strengthening the muscle groups, the muscles are also stretched and relaxed. People with lower back pain can benefit greatly from stretching the muscles, not just from the back but from the whole body. When stretching the hamstring, for example, the movement of the pelvis is expanded, reducing tension in the lower back.
• Yoga exercises stimulate blood flow through the body, through which nutrients are transported through the body and waste substances can leave the body. The result is better circulation and therefore healthier muscles and tissues in the lower back.
• Regular practice of yoga helps to improve body posture. Poor body posture is a common cause of back pain. Improving the posture will restore the natural roundness of the spine, reducing tension and pressure on the back and thus also significantly easing back pain.

3 light yoga exercises for the back

Bridge posture - Setubandhasana
The Brughouding provides a stretch of the spine and neck and opens the chest. This is a very suitable posture to relieve stress, anxiety, fatigue and back pain.

How do you adopt this attitude:

• Lie on your back, bend your knees and place your feet as close as possible to your hips. Place your arms along your body with the palms facing down.
• Simultaneously with an inhalation, you press your palms into the ground and lift your pelvis, as high as you can.
• Bring your fingertips towards your ankles and bring your chest to your chin.
• Hold this position for 30 seconds.

Classic Cobra posture - Bhujangasana
The Classic Cobra posture strengthens the muscles in the back and stimulates the organs in the abdomen. Pain in the lower back is often due to a lack of strength in the back. Depending on the degree of discomfort, hold this posture for 10 - 30 seconds.

How do you adopt this attitude:

• Lie on your stomach, forehead on the floor, hands next to your chest, feet together.
• At an inhalation lift your chest from the ground, as high as you can, while pushing your belly against the ground.
• Raise your hands so that they just do not touch the ground and look upwards.

Sitting Twist - Ardha Matsyendra Asana
The Seated Twist gives a gentle twist and stretch of the spine and thus relieves pain in the lower back and neck.

How do you adopt this attitude:

• Sit on your knees in the diamond position (Vajra asana).
• Move your weight to the right and take place on the floor next to your feet. Make sure that both sitting bones touch the ground. Your right foot is now next to your left hip.
• Place your left foot on your right knee, so that your foot is on the floor next to your right knee.
• Place your left hand right behind your spine, while turning your back slightly.
• Place your right elbow on the outside of your left knee. If you succeed, you can stretch your right arm. If you can not do this, keep the right arm bent, with your fingertips pointing towards the ceiling.
• Look over your left shoulder and turn your back.
• Hold this position for 30 seconds and repeat on the other side.

Although yoga can relieve pain and can greatly help with back problems, it is important to listen to your own body when you practice yoga. Postures can, where necessary, be adjusted or auxiliary means can be used such as blankets or a support block. You can also adjust the duration of an attitude to your own situation.

If you want to learn more about different yoga poses, their advantages, how to practice them and which adjustments you can best use in a given situation, follow a yoga teacher. For a softer form of yoga where you stay in the posture and work on the deeper tissues of your body, you can follow a Yin Yoga training.