Yoga is an ancient practice that promotes holistic balance , as it produces many benefits for the body and mind. That is why, over the years, it has spread throughout the Western world.
Yoga is in fashion, and largely because it guarantees a healthy body, a balanced mind and healthy habits. In addition, its practice is positive for physical pain, especially back pain.
This ancient art improves our quality of life in many ways, not only on a physical level but also on a mental and spiritual level. Especially in these times, yoga becomes a good alternative to connect with yourself and your own body. In recent years, This practice has experienced a boom in popularity and is part of gyms or sports centers from almost any location.
There are many people who can benefit from yoga: a worker who spends all day in an office, someone who simply seeks to relax and even a successful athlete, as research shows that yoga helps enhance sports performance. It is known that many elite athletes have benefited from this discipline, including the basketball player Lebron James the tennis player Maria Sharapova or the footballer Ryan Giggs
In summary, the benefits of yoga are:
Yoga for back pain
The practice of yoga has been shown to be effective in relieving back pain So if you have this problem, maybe you should try this ancient discipline. And there are many studies that have shown that yoga has a positive effect in relation to flexibility and strength which, in turn, are useful for relieving back pain and improving its functioning.
Data from research published in the Journal Archives of Internal Medicine shows that people who practice yoga and stretch twice a week experience less pain than those who take medication or manage symptoms on their own.
Although yoga is not a good idea when back pain is very intense and severe, those with occasional pain or chronic pain may benefit from some yoga postures. Now, if you are determined to try this ancient practice and you suffer from back pain, I recommend that you ask your doctor to tell you if it is safe for you to carry out this type of exercise, just as you would if you wanted to play sports.
Postures to end back pain
If you have spoken to your doctor and he has given you the go-ahead, Below you can find a list of yoga exercises that will help you relieve back pain
You can do them in any order and increase the intensity by staying in that position for longer. Of course, start lightly and increase the intensity gradually.
1. Supine Hamstring Stretch
Lie on your back, bend your right knee into your chest, and place a strap or tape on the ball of your foot Straighten your leg so that the soles of your feet are parallel to the ceiling. Press out through both heels. If your lower back feels tight, bend your left knee and place your foot on the floor.
Keep holding for 3-5 minutes and then switch to the left for 3-5 minutes. You can do this exercise every day, and you can also do it with both legs against the wall.
You can see how it is done in the following video.
2. Downward facing dog
This classic yoga pose is a great total body stretch that helps stabilize your lower back To perform it, he starts with his hands and knees aligned, with his hands slightly in front of his shoulders. Pressing back, he lifts his knees off the floor and lifts his tailbone toward the ceiling.
Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.
To get a more precise idea, watch this video.
3. Baby Pose
The baby pose is another of the yoga classics It may seem like you are resting when you do it, but it is ideal because it helps elongate your back and de-stress that area, for example, before going to bed. Start by getting on all fours with your arms stretched straight in front of you.
Next, sit so that your buttocks rest just above you, but not touching your heels. Hold this position for 5 to 10 breaths, and repeat as many times as necessary.
To find out more, enjoy this audiovisual content.
4. Sphinx Pose
Lying on your stomach, press up with your palms and lift your upper body Align your elbows with your shoulders and keep your arms straight and stiff. Press firmly through your palms and the tops of your feet. Press your pubic bone forward, and you will feel sensations in your lower back.
Don’t forget to breathe relaxed. Hold this pose for 1-3 minutes.
The pigeon pose is an ideal asana to release tension in the back Start with the position on all fours. Then lift your body a little and move your right knee forward and turn your leg inward so that it is bent. Rest your body on this leg while the other is stretched back, and relax your shoulders while looking straight ahead.
Hold the position for 5 to 10 breaths, then switch legs,
In this video you will see it better.
6. Cat-cow pose
Start in the all fours position and move to the cat pose , that is, raising the back part of the back without moving the palms of the hands or the knees. In this way, also draw your navel in while arching your back. Hold this position for a few seconds and then return to the starting position. Repeat as many times as you want.
You can see an excellent explanation in this audiovisual content.
