Back pain is the second reason for medical consultation, after upper respiratory infections, such as a cold. Fix it with yoga poses!
According to the 2010 global disease burden study, back pain is the leading cause of disability in the world as well as the leading cause of work leave. The figures corroborate it: half of the population admits to suffering from back pain and 80% will suffer it at least once in their life.
The back pain itself is nothing but a distressing and rambunctious symptom of an underlying problem. Although remedied with a host of analgesics, anti-inflammatory, physiotherapy sessions and surgical interventions, in a few cases the origin is treated.
Doctors often attribute the pain to problems in the vertebrae, back muscles and tendons, but they often overlook the true hidden causes at a deeper level, since back pain usually responds to 3 causes. Common: problems in the pelvis, an emotional cause (the mind) and the wrong information.
Surely, on some occasion you will have been recommended to practice yoga for back pain. However, not all types of yoga are good for this pain. We find a yoga routine aimed at treating back pain simple and based on anatomy and alignment. And is that yoga is the ideal solution to balance body and mind while correcting postures and gestures that harm our body and well-being.
Sit with the neutral column
In addition to knowing the proper yoga poses to fight back pain, you should be aware of the importance of sitting in the correct posture. “We often cause back pain without realizing it,” Lauren says, so “when you sit down, make sure you have your feet firmly on the floor, apart at the width of your hips and without crossing them. Bring the navel to the spine and raise the sternum.” So you will be sitting with the neutral spine, the best body position to prevent back pain.
Yoga poses to cure back pain
1. Cat pose
Stand on all fours, with the shoulders aligned with the wrists and the homemade ones aligned with the knees. Inhaling, look up, arching the spine. Exhaling, round the spine, bringing the forehead to the pelvis. Repeat five to ten times.
2. Legs at ninety degrees and abdominal
Lying down, make sure the entire back and shoulder blades touch the ground. Raise your legs to ninety degrees, without lifting your back off the floor. Relax your face and shoulders, and breathe. If you feel strong, start lowering your legs towards the floor, but only to the point where you can continue to keep your entire back on the floor. Maybe you can only lower them five centimeters. Raise and lower your legs ten times, or keep your legs at ninety degrees from ten to twenty breaths.
3. Diamond posture
Sit on the floor and join the soles of your feet, with your heels separated between thirty and sixty centimeters from the body. Bend the trunk forward, trying to reach the heels or arches of the feet. Breathe in that position, stretching the lumbar for eight to twenty breaths.
4. Half ankle to knee
Support the right ankle on the lower part of the left quadriceps, just above the knee. Flex the right foot. Press down with your right hand on the inner side of the right thigh or right knee. If you want, you can perform an anterior flexion with the trunk. Hold on like this, and then repeat it on the other side.
Sit reaching the edge of the chair. Place your hands on the seat next to your hips, or on the armrests. Inhale and lift your butt, pressing down with your hands, relaxing your muscles and lumbar tension. Stay several breaths as long as you feel well, and repeat frequently.