Yoga for Chronic Back Pain
If you are experiencing chronic back pain, try yoga for relief. Medical research has proved that Iyengar yoga helps patients overcome back pain and depression. The study was conducted by Dr Kimberly Williams, a research assistant professor and her colleagues at West Virginia University.
Iyengar yoga puts emphasis on proper body alignment. The yoga instructors employed in this study had previous experience in relieving back pain by using yoga therapy.
Causes for back pain
The common causes for back pain include:
- Incorrect posture
- Improper movements
- Repetitive motion of muscles
- Bone spurs, infection, cysts and tumor
Yoga poses for relief from back pain
Shalabhasana (Locust Pose)
Lie down with the legs, belly and chest on the mat. Raise the upper body and legs and spread your hands for balance. Your legs should be together. Point the toes backwards and look forward. Spinal muscles are strengthened by this pose.
Bhujangasana (Cobra Pose)
Adopt a prone position. Place the hands under the shoulders and slowly raise the upper torso. Keep your legs together. This posture strains the arms, so try different positions to make yourself comfortable. This pose strengthens the spine and makes it flexible. The cobra pose, when performed mildly, can relieve and heal bulging disc situated in the lower back.
Tadasana (Mountain Pose)
Stand upright with the hands by your sides and keep your spine straight. Lift the balls and toes of your feet, and lay them back softly. Balance your weight evenly on both feet and rock from side to side. Stay in this pose for about 30 seconds.
Adho Mukha Svanasana (Downward dog pose)
This is a basic but challenging pose that gives many benefits. Keep your feet and hands on the floor and raise your back. Straighten your legs. Ensure that the weight is on your thighs to rest your arms.