Yoga for back pain

Back pain is one of the most common complaints among people. Who hasn’t put their hands on their lower back at the end of the day while bemoaning excruciating lower back pain? But, unfortunately, all of us, at some point in our lives, have suffered from back pain.

At Perfect Sunset School, we take care of our guests, so we want to share the benefits of yoga for back pain. The reasons why our back hurts are almost infinite and can be related to various aspects. These are the main ones:

1. As we get older, the chances of having back pain increase.

2. Not doing physical exercise.

3. Spend a lot of time sitting or standing. And it is that, as bad is one as the other. Also, there are other mental causes, such as stress or depression.

If you have an injury, it is best to consult a specialist before doing any posture. He will know how to advise you considering your specific case.

Benefits of yoga for back pain

Becoming aware of our posture and strengthening the muscles in the area by doing regular physical exercise or practicing yoga and meditation can help to have a healthier back.

In the case of yoga and meditation, I would like to highlight some of the benefits they bring to the health of your back:

1. Column alignment. Many postures can help you correct the effects of wrong postures. For example, Sukhasana (easy pose) or Tadasana (mountain pose).
2. Strengthens the back muscles.
3. Increase flexibility.
4. Stretches and tones the lumbar, dorsal, and cervical spine.
5. Meditation relaxes and reduces stress, which results in better postural hygiene.

9 perfect poses of yoga for back pain

Below, I have selected ten easy postures to improve the health of your back.

1. Marjaryasana (Cat Pose)

It makes the spine, back, neck, and rib cage more flexible. Make sure your arms are shoulder-width apart, and your knees are hip-width apart. Look down in this position and as you inhale deeply, draw your abdomen in and raise your back.

2. Bitilasana (cow pose)

Massage the abdominal organs. The starting position is the same as in the cat pose. The difference is that you arch your spine, opening your chest, with your abdomen tucked in. At the same time, you will have to raise the pelvis and head.

3. Balasana (child’s pose)

This yoga for back pain pose calms the mind, relieves headaches and the central nervous system, and relaxes the lower back. To enter balasana, sit on your heels with your big toes together and knees shoulder-width apart. Stretch your arms well and remember not to lock your shoulders.

Balasana variation with side stretch. We stretch our arms to the side with the palms of the hands on the ground, accompanying the shoulders and chest.

4. Adho Mukha Svanasana (Downward Facing Dog Pose)

Stretches the hamstrings and calves and strengthens the back muscles. In a downward-facing dog, your back and arms should be perfectly aligned.

If you can’t get your heels on the mat or it hurts, you can bend your knees to get into the beginner’s variation of yoga.

5. Apanasana

This yoga for back pain posture eliminates gas from the intestinal tract and relaxes the lower back. You can sway slightly in this knees-to-chest yoga pose to give yourself a little back massage. Ensure your entire back is supported on the mat, including your lower back.

6. Eka Pada Rajakapotasana (Pigeon Pose)

Open the chest, and stretch the thighs and buttocks. In this position, you will notice more pressure on the hip, especially if it is not very flexible. To avoid ailments, I recommend pushing your hands toward the ground until your hips gain flexibility.

7. Bhujangasana (cobra pose)

Strengthens the back muscles and increases muscle capacity. Please do not confuse it with Upward Facing Dog (Urdhva Mukha Svanasana). In Cobra Pose, your back muscles are activated, not your arms or legs. To perform it correctly, keep your elbows close to your body. 

8. Supta matsyendrasana (ground twist)

This Yoga for back pain posture massages the internal organs and improves the intestinal tract. Lying on your mat with your arms crossed, bring your knees to one side, look to the opposite side and observe the twist in your body.

9. Setu bandhasana with the block (The bridge)

It helps to release and stretch the cervical area gently, stimulates the abdominal organs, improves digestion, and reduces stress, among other benefits. I suggest that, both when going up and down, you do it very slowly, vertebra by vertebra. Hold the pose for several breaths.

Tips to take care of your back

Indeed by now, you have heard thousands of tips to take care of your back. But if you think about it, the most important ones are closely linked with a good yoga routine for the back, which covers all the essentials.

Take care of your postural habits. Always maintaining a correct posture is vital in favoring your back. If you spend many hours standing or sitting at work and you tend to have bad postures, they will generate tension. A yoga routine for the back helps you find poses that make you feel comfortable and integrate them into your day-to-day. After a certain point, you will adopt them naturally and automatically without even realizing it.

1. Away with uncomfortable clothes and high heels. Beware of carrying excessive weight. Always raise it by bending your knees first. Likewise, if you pick up your baby suddenly or go up the stairs heavily loaded with groceries, your back will suffer.

2. Don’t get emboldened. Little by little, without you even realizing it, a yoga routine will strengthen your back, and you will be able to take on more challenges, minimizing the possibility of injury.

3. Watch your diet. Avoiding being overweight is vital for the back, and consuming more fruit and vegetables will help you lose those extra kilos and help prevent back discomfort. That is why we always recommend complementing yoga for back pain with a healthy diet rich in fruits and vegetables.

4. Do exercise. Exercising physically will help remove the stiffness from your spine and eliminate stress, but not all exercises are optimal for your back. Yoga for back pain is perfect.

Be careful with the hours of sleep and awakenings. Sleeping is necessary and beneficial, yet a bad posture while you sleep or starting the day abruptly, with your back still stiff, can spoil your day. Yoga for back pain also helps you work on these aspects.

You can recover from many magical places in Santa Teresa, including large or small doses of adventure. Come and join our unique experience with nature.

 If you want to come and practice yoga for back pain with us, do not hesitate to contact us. We gladly offer you all the answers.