Back pain is a leading cause of disability worldwide. It is a characteristic pain felt in the back which can either be acute, sub-acute or chronic depending on the duration of pain. Back pain is a common condition in the world and usually affects a person at least once in lifetime. In the US alone, there are over 3 million cases of back pain annually. While most back pain goes away on its own, many will require therapy and pain relievers. Fortunately, many measures can be taken to help prevent back pain, and if by any chance these measures fail, then simple home remedies and proper body mechanics can help heal a back pain. This is where yoga comes into action.
A recent study funded by NIH’s National Center for Complementary and Alternative Medicine found that regular yoga practice improved function and reduced back pain symptoms better than routine medical care in 228 back pain sufferers who participated in a clinical trial. The researchers also found that those study participants who took regular stretching classes also experienced increased mobility and less pain—on par with those who took yoga.
Here are some yoga poses you can do daily or even after workout to relieve back pain:
- CHILD’S POSE
This is a relatively simple and fun yoga pose. You stretch your arms forward and sit back so your butt is resting just above your heels. Hold position for up to a minute or longer, and breathe deeply so you can feel the breath reach all the way into your hips. This yoga pose is not only fun but very effective in relieving back pain as it stretch the entire back and hips.
This is another great way to relieve back pain, and the secret behind this yoga pose is that it helps strengthen the back and buttocks muscles. You simply lie straight on your stomach with your arms beside you, palms up, you and your forehead flat on the floor. You then slowly lift your head, torso, arms, and legs away from the floor. In the process, try to make your body elongate from head to toe. Hold position for at least 30 seconds, and repeat at least twice.
- PIGEON POSE
Pigeon pose is a great way to relieve back pain especially the lower back pain caused due to stressed and tight hip flexors. This pose acts in releasing the tight hip flexors, reason why this particular pose is highly recommended in cases of lower back pain caused by these muscles.
To begin, start in downward facing dog, bend one knee and place it on your mat a little wider than your hip, with your shin parallel to the front of the mat. Fold forward over your shin with the other leg extended behind you, keeping the hips even as they press toward the floor.
- CAT/COW POSE
Starting in tabletop position on your hands and knees, simply alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet. These postures help to massage the spine. It also goes a long way to stretch the back and the torso. These cat-cow postures are a great way to keep the back fit.