In these days, most of us have back pain. Earlier, only elder people suffered from back pain, but now a day, even children also unable to sit for longer time and feeling stiffness in the back. It may depend on many things including lack of physical activity. In this blog, will have a look on how we get back pain, reason and how yoga can be option for the management of backpain.
The strcuture of spine consist of 4 regions with different numbers of vertebrae ( a small bone which protects the spinal cord )
In general back pain can be classified into 3 types,
Ever you think what happens if you don’t treat your back pain properly and just managing with temporary pain relief balms. In some cases, the pain can get worse like herniated disc or inflammation on the back. And also, it can limit your physical movements which affects your routine life. Any physical condition can affect our mental health too. Back pain also can be a reason for mental conditions likes stress or depression.
Various yogic technique in the management of backpainYamas is referred as social discipline which are Ahimsa (Non-violence), Satya (Truthfulness), Asteya (Non stealing), Bhramacharya (celibacy) and aparigraha (Non possessiveness). Then we have 5 niyamas, the personal discipline which consist of Saucha (Cleanliness), Santosha 9 Contentment), Tapas (Austerity), Swadhyaya (Self-study) and ishwarapranidhana (Surrendering to the god). These 10 qualities help to maintain a good mental and physical health also and improve our awareness to our body and promote more positive approach to many things in our life which directly and indirectly helps to prevent getting back pain and to manage also.
Many research shown that yoga practice can ease the back pain and by continuous yoga practice, it can reduce the chronic back pain. Yoga postures improve the mobility of spine and relieve the tension from the spine and back muscles. Also, there are certain postures which we should avoid doing when we have pain. Also, we should make sure that we are doing the posture with proper alignments, precautions and with a good guidance. In some conditions like stiffness or sciatica, we should stretch and loosen the joints and muscles. In case of weakness or arthritis, we need to do some strengthening yoga postures also depending on the present condition. Here we have attached the list of some important asanas which can be helpful to stretch and strengthen the back.
This posture improves the back mobility and relieve tension from the back and also strengthen the muscles. This is also a good pose to improve blood circulation for the back and moreover an easy pose which can be practised by most people.
This is very gentle and safe pose to relieve pain from sciatica pain. During this pose, we get a mild stretch on the back and helps to improve pelvic and hip flexibility.
This prone pose helps to manage many back conditions like spondylitis, disc herniation, stenosis and to release the stiffness in the back and also strengthen the spine.
This twisting seated pose has a significant role with back conditions. It realigns the spine and improve spine mobility and gently massage our spine. But, people with severe back pain or inflammatory conations can consult doctor before doing this.
This is a good yoga pose to strengthen the low back muscles and to correct the posture. Also it can also relax the nervous system.
Pranayama like Nadishodana helps to calms the mind, energise the body and most importantly it increases the blood and prana circulation throughout the body especially in the spine. People with back pain feel stressed and they may don’t practice really a natural breathing as they may have increased stress level. So, some of the other pranayama like bhramari and sheetkari also helps to overcome stress and anxiety which is another reason to get back stiffness and pain.
Some of the meditation techniques like body scanning, mindfulness meditations promote self-awareness. By bringing concentration to our body, we started noticing our postures and breathing pattern. We also get pain with poor postures, which can be corrected through this kind of meditations.
Being a yoga teacher in an ayurvedic wellness resort we have seen many people who suffer from different kind of back conditions. And, we found some of the yogic techniques like we mentioned above were really helpful for them to manage their pain. Many studies also conclude that yoga can be a good and safe option for the management of back pain. But we should diagnose our root cause for the back pain and also, we should practice under a guidance of a experienced yoga teacher when we have such sever back pain. By making a safe and well precautioned yogic techniques, surely, we can have a healthy and pain free life.
