Specialists and scientists have proven that Yoga, the Northern Indian spiritual practice that was westernised as a form of solemn exercise, is beneficial for a variety of reasons from restoring balance after an accident to a regular form of exercise to maintain health. But yoga health benefits go further than exercise and delves deeper into the health aspect of its usefulness and can be used to ease body pains, especially ones involving the back and its surrounding regions. If you are experiencing soreness, cramps, or any other mild ache that may be causing discomfort, then it is easy to relieve back pain via yoga as it helps to diminish the pain as it lengthens the spine and stretches out muscle knots.
Firstly, a pose to try for back pain, especially in your lower back, is Downward facing dog. On your hands and knees, gently push your knees away from the floor while keeping your feet and palms planted on the ground. Maintain this pose for 5 breaths first, then more if you are comfortable with continuing. This pose aims at your back extensors in your lower back, and helps strength your spine.
Child’s pose is another easy one that can help relieve pain felt in the lower back region. Start kneeling down and then sit back on your sheen, push your torso forwards and towards the ground slowly until your forehead is as close as it can get and hold for as long as you can maintain it. The child’s pose actively helps stretch out the back and can be good for de-stressing.
A more challenging remedy is the pigeon pose that targets the hip rotators and flexors which are essential to proper back health. Begin in a kneel, then push one leg out backwards as far as is comfortable for you, and slowly tuck the one in front towards your torso while lengthening your back by sitting upright. As this is an advanced posed, do not push your body past what it is comfort with and hold for as long as you can.
To strengthen the back, do the triangle Pose. With your feet widely apart, reach one hand down towards its corresponding feet and raise the other towards the sky. While in this position, turn your torso gently towards the front of you and plant your back leg firmly into the ground. Hold for 5 to 10 breaths, and repeat on the other side as desired.
A very easy pain to quickly sort out any discomfort in your back is the Cat and Cow. On all fours, simply dip your back in an arch then, curve it in an arch as well as many times as you like to relieve soreness, aches, or to end any workout by stretching out your back muscles.
Finally, to engage and strengthen your back as well your abdominal muscles, try the Upward facing dog by first lying flat on the floor then placing your palms under your shoulders and pushing up gently while looking upwards. Whether you choose to do one or all of them, your back is sure to feel better after these poses, but remember not to push to the point where it stings and see a doctor if the back pain is more severe or persists after repetition of the yoga.