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Recommended Yoga Exercises To Cure Chronic Back Pains

Updated on December 26, 2015

Chronic Back Pain

In today's modern world, most people have adapted a sedentary lifestyle that has resulted to various forms of illnesses, physical pains, or injuries. One of the most common complaint is chronic back pain and while this condition might appear to be simplistic, dealing with it can actually prove to be more difficult. Below, you will find out how yoga can be used to cure these problems.

Causes and Treatment for Back Pain

Back pain happens due to a variety of reasons but the most common culprit would be when your back is exposed to tremendous amount of strain, thus causing a sore sensation on your back, particularly the lower back area. This is far common in offices or in the corporate setting wherein one spends long hours of sitting on their desk. Over a given period of time, your spinal column starts to become affected, thus resulting in the recurring manifestation of back problems. If you are unable to address this problem right away, it could cause further aggravation to your spine and might result to more serious back pain problems later on.

Great news for those who are constantly suffering from back pain problems though since you can now possibly gain immediate relief from pain by taking medications, such as aspirin and other forms of pain reliever. These are ideal though for temporary relief from pain though. Moreover, it is not recommended that you intake them on a regular basis as it can eventually result to manifestation of harmful side effects. Going for natural treatment options is therefore your most reliable bet at a safe and long lasting approach against chronic back pain problems.

Suggested Yoga Poses You Can Do

There are two main reasons why performing yoga exercises can be effective in treating chronic back pain problems: (1) it provides relief from pain by working out specific muscles in your lower back that is strained, and (2) the stretching action helps add more flexibility into those muscles to avoid recurrence of back pain problems.

Therefore, figuring out what yoga poses are most suitable against chronic back pain problems is therefore your next step to ensuring that you can get rid of this problem once and for all. But for more effective results, it is important to adapt them as part of your everyday yoga routine. To learn more about what exercises you can include into your routine, check them out below.

Improving Your Yoga Stretching : Yoga Childs Pose

Child's Pose

The Child's Pose is often associated for curing women's health condition, particular dysmenorrhea and pre-menstrual syndrome. But the same benefit that it produces for the said conditions can also be experienced for those having chronic back pain problems.

To perform the Child's Pose, you must start on a kneeling position. Then, fold your upper body forward in an effort to reach your knees or the floor. You must also extend the top of your head in an effort to rest your forehead on your knees. Assuming this position creates a counter stretch effect on your spine, thus giving it flexibility to reduce possibility of suffering from future back pains. On the other hand, being in a child's pose can also decompress your spine to allow more breathing room into your vertebrae.

The ease at which this pose can be performed and the benefits it can deliver to anyone with back pain problems make it one of the most suggested poses for chronic back pain issues.

Crocodile Twist

To perform this pose, you must begin by lying on your back against the floor. Since you will be spending most of your time lying against the floor, you need to make sure you are as comfortable as possible. You can use a yoga mat, blanket or a piece of cloth to place against the floor to cushion your back. Then, you must raise your leg up with knees bent until it is about 90-degree in angle. After your knees are bent pointing to a specific direction, you must twist your upper body facing in an opposite direction. Then, stretch your arms to trigger a twisting action on your lower back muscles. Take note of gentle twisting action though and avoid forcing it too hard as it can potentially cause more strain on your muscles.

While on this position, hold your body in place for at least 30 seconds or for as long as you can take without hurting your muscles. After that, you can return to your starting position and do the exact same process on the other side.

Legs Up the Wall

Leg Up The Wall

Most people might not be aware but the condition of their hamstring muscles have a direct impact on your back muscles. Thus, it is important to work out your hamstrings, along with your back muscles to prevent chronic back pain problems.

You must begin this position with your back against the floor. Again, you can add a yoga mat, blanket, or other types of cushion against the floor. Then, raise your leg up directly against the wall such that it has assumed a 90-degree angle. Secure your buttocks directly against the wall to keep your raised lower body in place. Stay in this position for at least 5 minutes to ensure an effective lower back and hamstring workout.

Single Right Leg Raise

Single Leg Raise

This exercise is commonly performed before executing a series of yoga asanas due to its ability to stretch or strengthen your back muscles. Hence, it is a good exercise to consider doing if you are suffering from chronic back pains.

You will start this pose on a supine position wherein your back remains flat on the floor. Rest both arms on the respective sides of the body. Upon inhaling, bring your legs up slowly and then exhale upon lowering it down. Do this with the same leg for 3-4 times before switching onto the opposing leg.

You can also opt to use your hands to grab at your leg while it is raised to keep it steadily raised before lowering again. You must avoid pulling at your leg though as it can strain your leg muscles; you simply have to hold it securely in place without applying any sort of pressure. Make sure that your back is straight against the floor as well to avoid causing back injuries or other complications.

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  • steveso profile image

    Steve 6 years ago from Brockport, NY

    I found this very informative. I hope it works for me.