Yoga for Back Pain Relief

Do you suffer from back pain? Have morning back stiffness? Tired of medicines and pain killers. No one else is able understand your extreme back pain. Finding no end to your pains and even your tolerance is getting away. Then, we have something to share with you.

Though in my twenties, I felt like being in fifties just because of the back pain. I could not go for morning walk with my husband, even used to miss all family functions and could not go for shopping. My house became totally dependent on servants. My bed and pain killers became my only source of life. Slowly I felt my husband and my children were taking their own ways leaving me in the darkness of my room. Finally, one day to my shock, I heard that my husband was seeing someone and my children had taken up bad habits. I felt that this pain was much more painful than my back pain. Thanks to one of my friend who showed me the way to yoga, which guided me to a new lifestyle and bring back my husband and children. Now, I regularly practice Yoga at home. Here, I wish to bring to light that back pain does not mean the end of healthy lifestyle, it can be totally overcome by practicing some effective Yoga asanas. Gentle yoga positions designed to stretch and strengthen your back can help miraculously.

Using yoga asanas for back pain is something that has been common practice for many years. Back pain can be due to many causes, but regardless of the cause, yoga asanas can usually help. A person looking into using yoga asanas should understand how they work and which ones are best for easing back pain. The back is an important part of the human body. It has many functions, including supporting muscles, protecting the spinal cord and protecting nerves. Injuries to the back are quite common. Most of the time, these injuries are related to muscles, and joints. Yoga asanas work to stretch and strengthen the muscles that support the spine and soft movements of yoga helps to prevent future injury.

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. Even medical doctors are starting to see the benefits and make recommendations to patients to try yoga. Yoga also helps to relax a person and help them relieve stress. Yoga asanas are a great alternative to medications and surgeries, but a person should always consult their doctor before beginning any exercise program to avoid further aggravation or injury. With a proper program, using yoga asanas for back pain reduction can be a great strategy.

Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

The Corpse Pose or Savasana



This Asana is helpful in releasing tension and relieving pain in the muscles of the back. In this pose, the body gets complete rest and the mind is at peace. 'Sava' means a dead body in Sanskrit and it is also called the relaxation posture. It revitalizes the entire body, takes away physical as well as mental stress and strain.

Steps
Lie flat on your back in a relaxed position, arms resting at your sides, palms facing up, and legs lying naturally, with knees turned out slightly.
If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor.
Close your eyes and allow all the muscles to relax.
Concentrate on each external limb of your body, starting from the toes till the head
Relax each and every part of the body and remain motionless
Breathe in and out while allowing any tension to leave the body.
Do this asana for 5-10 minutes.

Tad Asana



This Asana helps to stretch the spinal cord and is good for the muscles of the arms, shoulders and the neck.

Steps
Stand with your feet apart. Keep the arms at your side.
Inhale and lift the arms upward until the palms touch each other over the head.
The arms must be held straight.
Maintain this position for a few seconds.
Exhale and bring the arms back to the original position.
Repeat for a few times and relax.

Fish Pose (Matsyasana)



This targets the cervical vertebrae and relieves stiffness in the neck.

Steps
Lie on your back on the floor. Inhale.
Slowly tilt your head backwards until the back is arched and the crown of the head touches the floor.
The forearms and elbows can be used as support to assume the posture.
Breathing should be even.
Hold this position for 2-5 minutes and relax.
The Locust (Shalabhasana) - It targets the muscles of the back and helps to eliminate tension in the nerves.
Steps
Lie on the floor with the abdomen touching the floor and arms at the side; the chin should touch the floor.
Keep the heels and toes together, the fists should touch the floor.
Inhale slowly and lift the legs above the floor by applying pressure on the fists.
Hold this position for a few seconds and exhale.

CAT STRETCH



Steps
Start out on your hands and knees with a flat back.
Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips.
Head is held loosely so that you are looking at the floor between your hands.
Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath.
Hold, then release back into your original position.

BENDING FORWARD POSTURE:



Steps
Stand up straight with feet together and arms hanging loosely along your sides.
Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can.
If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain.
Your movements during this pose should be smooth, not jerky.

These are only a few of the many yoga asanas for back pain relief that work great to strengthen and tone the spinal and abdominal regions.Give these gentle yoga poses a try but don't attempt them if your pain is acute and always remember to listen to your body. If something hurts, don't do it! Move slowly and gently—Being too aggressive can make matters worse. Always check with your health care provider before beginning yoga or any exercise program.

However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses.When performing the asanas, try to be as alert and vigilant as your body moves in a particular manner, to the asana. Through practiced controlled stretching deep meditative techniques and controlled breathing the aches and pains of backs can be normalized. With the help of yoga you will be able to control your mind and get rid of stressful thoughts and tension that are more often than not, the culprits of nagging aches and pains, especially in the back and neck.

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Pranayama

Pranayama is very important technique in yoga which is control and extension of ‘Prana’ or Vital energy or Life force. Pranayama helps in management of our vital energy. It is highly effective to control various diseases and for highly influential lifestyle The Pranayama can be classified in two types in terms of physiology, Hypo ventilation or vitalizing Pranayama and Hyper ventilation or relaxing pranayama. Kapalbhati, Bhasrika and Fast breathing can be classified under Hyper ventilation (increases Oxygen and reduces carbon dioxide) and Deep breathing, Bhramari can be classified as Hypo ventilation (oxygen level remains mostly same but the speed of respiration is lower).

Pranayam arouses the internal energy of a person and makes him healthy, balanced and active. Pranayam package which has seven-steps is sufficient along with daily routine. In Pranayama, however, there is a systematic regulation of both the inhalation and exhalation. The entire Pranayam process takes around 45 minutes and the duration can be increased gradually upto two hours. Pranayama should be done in morning hours preferably before the dawn. One should not sit for Pranayama after meals. At least a gap of 3-4 hours is essential. Pranayama should be practiced after Asans and before Meditation. Body must be cleansed before performing Pranayam and one should wear loose clothes. Sit straight; keep the neck and head absolutely straight. If a person cannot sit on floor due to some reasons then you can sit on chair. The body should be stable and spine should be straight. These seven-steps of pranayam package can be followed daily to maintain good health. Place for pranayama should be clean, peaceful and airy.
Now, we are going to discuss the seven most influential breathing exercises.

Bhastrika:

Take deep breathes and fill the lungs with air and then release it through nose. Take deep breath but do not fill the air in the stomach. Inhale deeply and exhale completely so that the lungs become free of air. Repeat this for 5-10 times till your breathing system is perfect. However, the patients of high blood pressure and heart patients should do it slowly. During this breathing exercise, imagine that you are throwing all the disorders present in your body. The mind is becoming pure and pious. Practice pranayam from three to five minutes.

Kapalbhati:

It is a double-nostril exercise of exhalations done at the rate of one per second. Mentally focus on exhalations and not inhalations, which will happen automatically. The idea is to throw the bad breath loaded with carbon dioxide out. This ensures quick replacement of the toxic gas with the refreshing oxygen needed for cellular metabolism.

• One can sit in vajrasana or padmasana.
• Placing the hands on the knees, keeping the back upright, while the eyes looking straight ahead.
• Exhale forcefully through the nose while pushing the stomach inward.
• Inhalation should be passive and short.
• Quickly perform the next exhalation.
• Do this continuously to a rhythm.
• Practice this with 50 exhalations at a stretch, then increase to 100.
• Subsequently, perform this for 2minutes continuously and increase the duration.

‘Kapalbharti’ enables the inhalation of a good amount of oxygen which purifies the blood and strengthens the nerve and brain centres. This kriya provides relief in many lung, throat and chest diseases like chronic bronchitis, asthma, diabetes, pleurisy, and tuberculosis.

Bahya pranayam:

Keep the hands on the knees; bend the chin and try to touch the upper portion of the chest and the chest should be stretched. The stomach muscles should be pulled inside.

The muscles of groin area should also be pulled inside. Then breathe out completely like Kapalbhati. Imagine that the disorders are going out of the body while breathing out. The time taken for each repetition is 15 seconds and this should be done for at least three minutes.


Anulom-Vilom:

It is a single-nostril breathing exercise. It is very influencial breathing exercise for diabetes, hypertension or high blood pressure, migraine pain, asthma. One can begin with a minute of deep but slow breathing. In all breathing exercises, the hands must rest on the knees. Eyes must be closed. Inhale through the left nostril while keeping the right nostril pressed with the thumb of the right hand. Follow this by exhaling through the right nostril while keeping the left nostril pressed with the middle fingers of both hands. The aim is to achieve 100-120 inhalations and exhalations over a five-minute period. Stop for a moment if you are tired. By doing this anulom vilom pranayam for about 15 minutes a day you can cure diseases like Hypertension or high blood pressure, Diabetes, Migraine Pain, Asthma, Bronchitis etc.

• Sit in padmasana or sukhasana or legs folded in a proper manner
• Keep back erect.
• Shoulders behind.
• With right hand, close index finger & middle finger.
• Keep right hand thumb for controlling right nostril.
• Keep right ring finger for controlling left nostril.
• Now the actual breathing procedure
  

Breathe in through left nostril
Breathe out through right nostril
Breathe in through right nostril
Breathe out through left nostril.

This is one cycle of Anulom Vilom.

Both Anulom-Vilom and Kapalbharti are done for five minutes each by the beginners. They need to be extended up to fifteen minutes or more over a period of time through practice.

Brahmari: Person should sit in Sukha Asana or dhyan asan, close his eyes , keep his fingers in such a way that three fingers cover the eyes and one finger gives a little pressure on the forehead . The thumb should cover the ears by giving the little pressure. Now he has to take deep breathe and release the air slowly through nose so that a sound similar to the humming of bees comes out. Repeat the process for about 15 minutes. Breathe in and breathe out and imagine that the divine energy is entering into the body.
By doing Bramari pranayam you can cure all diseases related to ears, nose, throat, eyes, and nervous system.

Udgeet: A person should sit in Sukha Asana or dhyan asan, close his eyes, take deep breathe and release the air through mouth slowly that the sound of “OM” is pronounced. Breathe normally and chant ‘Aum’. The breathing should be so simple that the sound of breath should not be heard and even cotton kept in front of the nose should not move. Chant ‘Aum’ and visualize it while practicing this pranayam. Repeat the process for about 15 minutes. By doing udgeet pranayam you can cure all diseases related to nervous system and Throat.

Meditative pose: Concentrate the mind on inhaling and exhaling and think of god. God has created our eyebrows, eyes, nose, ears, lips, heart etc. in ‘Aum’ shape (Hindi word). Imagine the presence of god in every particle and meditate. Deeper the experience, and deeper will be the physical, mental and spiritual energy.

Pranayam overcomes the physical disorders, gives good health and the devotee proceeds on the path of spirituality.