Yoga is awesome for both your physical and mental health. But did you know that yoga is also a great way to relieve and prevent back pain? Let us explore the healthy benefits of yoga for back pain and experience five yoga poses to prevent back pain.
What are the healing benefits of Yoga for Back Pain?
Several studies have found that the power of this ancient exercise for back pain prevention and healing. Yoga focuses on strengthening the muscles, stretching, relaxation, and flexibility, relieves back pain.
As an example, a report has shown that people who are taking yoga are more likely to cut back on painkillers for their back problems as people are now managing their own symptoms.
More specifically, here are several healing benefits of yoga for back pain:
- Improves body posture
- Strengthens and heals injured muscles
- Helps in speeding up the recovery time from injuries
- Relaxes the tired muscles
Five Yoga Poses for Back Pain
- Downward Facing Dog–one of the classic postures of yoga. Aids in the strengthening of your back and leg muscles.
Start this pose with your hands and knees on the floor or on a yoga mat which is thick enough. Push your entire body up, as if your body is in an upside down V. Hold this position for five breaths and repeat it 3-5 times.
- Child’s Pose–this brings peace into our minds and a great way to relax after a long exhausting day.
Start with your arms stretched out straight and face down the floor. Then sit back bringing your hips just above your heels. Hold this position for at least 5-10 breaths and repeat it 3 times.
- Cat-Cow Pose – the easiest and the simplest pose. A great for a warm-up pose for another exercise.
Start by kneeling down with your hands on the floor, doing the cat pose by gently pressing up your spine. Holding it for a few seconds and then you can move to the cow pose by slowly letting your belly go down towards the floor. Repeat this pose 5 to 10 times.
- Triangle – this pose stretches and strengthens the back muscles. It also helps enhance your balance and stability.
Start with your feet about 3-4 wide apart. Rotate your left foot out to 90 degrees aligning your left heel with the right heel. Bend your body to the side where your left feet is pointing. Lift your left arm upward towards the sky and your right arm resting on the ground or at the back of your left shin. Make sure that your both arms are in a straight line. Turn slowly your head to the left, with your eyes looking at your left palm. Hold this pose for 1 minute and repeat the same pose on the other side.
- Snake pose–is one of the most energizing which strengthen the back muscles and helps reduces stress and fatigue.
Lie on your belly. Stretch your legs, arms, and toes flat on the floor. Put your hands on the front with your palms facing down, lifting your waist and raising your head as you inhale. Just make sure that your elbows are straight. Hold this pose for about 15-30 seconds. Then exhale while you come back lying on the floor.
Prevention is the key to a long lasting and back pain-free life. If you are experiencing a severe back pain, then you may need to seek medical care. It is also always recommended to consult a yoga coach if you are a beginner.