Back pain has become one of the most common disorders affecting people everywhere. You have to only look for people around you to find someone who has had back pain before or is suffering from back pain right now. And if you happen to be one of them, you may have been told to practise yoga by many. It may be your physician, a friendly neighbour, a concerned family member, or even your co-worker. Yoga exercises are often advertised as the go-to pain-relief hack for back pain.
Why are Yoga poses so popular for upper left back pain treatment? Yoga is an ancient mind and body healing practice for a large part of the world. Its appeal as a non-pharmacological, easy-to-practice, low-cost therapy has intrigued new practitioners over the last few decades. Yoga poses or asanas are low impact physiotherapy exercises for lower back pain that help improving strength, flexibility and balance of the back. If practised correctly, they can not only prevent but also bring relief from back pain.
Before we look into the 3 beginner yoga poses for back pain relief, here is a list of things you need to prepare:
What will you need for Yoga Asanas?
Back pain occurs as a result of injury to one or more structures in the back. It may be from the muscles, bones, tendons, ligaments, intervertebral discs, or even nerves. Yoga exercises help temporarily relieving the tension among these structures and bring relief from pain. Here are 3 Yoga poses you can try as a beginner to get relief from back pain:
Breathe and hold your position for 5 to 10 counts. This may be difficult initially and your arms may get tired. You may also not be able to extend your arms fully.
The cobra pose or Bhujagasana efficiently stretches the muscles at the shoulders, the chest and the abdomen. It helps in strengthening the muscles as well as relieving tension at the back. It also reduces lower back and leg pain.
Hold your position for 30 seconds and breathe. Try to relax your back further with every breath.
The child’s pose, or the Bal asana, gently stretches the muscles of the middle and lower back. It helps in relieving neck, upper back and lower back pain.
Hold the two extreme positions of cat and camel for ten seconds each. Alternate between the two for about ten times.
The cat and camel pose works well as a warm-up routine and improves the mobility of your spine. It relieves tension at the upper back, the lower back, and the hips.
Performing yoga as a preventive routine for back pain is one of the best ways to practice Yoga. However, if you are currently suffering from back pain, it is better to ask your physiotherapist’s opinion. While these Yoga poses are beneficial for most people, they may not be the right treatment for some conditions. Your physiotherapist will accurately guide you in understanding when Yoga can most benefit you.