Yoga for Back Tension – After having my children I began having constant back pain that generated from my sciatic nerve. There were days I was having difficulty caring for my children let a lone walking. I began to see a massage therapist and worked my way to a chiropractor a couple times. Though sessions with both caregivers were helpful it never seemed to make the pain completely go away. Finally my massage therapist suggested I try yoga, giving me strength and flexibility. I had done yoga in past experiences and enjoyed it, so I was willing to take her advice. I was willing to try almost anything to be honest! The first few classes were challenging, I felt immobilized from my back pain making it difficult to perform some of the poses. After the first couple weeks of class I began to have less pain and feel energy I have not felt in quite a while. It was amazing to say the least. Here are some poses that can alleviate your back pain and encourage your flexibility:
1.) Relaxation Poses – Corpse Pose (Savasana)
Corpse is a classic relaxation Yoga Pose, practiced before or between Asanas and Final Relaxation. This pose is done lying on your back with arms and feet in complete relaxation at your sides. The surgeons of the New Jersey are specializing in the treatment of spine and joint pain. The patients are treated with proper techniques after full examination of the body.
2.) Warm-Up Poses – Cat Pose (Bidalasana)
Cat poses initiates movement from your core and coordinates your movement and breath. Cat pose may not be advisable if you have any chronic or recent back pain or injury. This pose is done on hands and knees, tightening your abdominals while arching your back like and angry cat.
3.) Twist Yoga Poses – Half Spinal Twist (Ardha Matsyendrasana)
When done properly, Half Spinal Twist will lengthen and strengthen your spine. It may be wise to practice this pose with an instructor until you become more experienced. This pose is seated, one leg is straight, opposing leg bends and crosses over. You then twist your upper body to coordinate with legs positioning,
4.) Twist Yoga Poses – Sage Twist Yoga Pose (Marichyasana)
Sage Twist Pose benefits the abdominal organs and spine. Doing this pose with an instructor is recommended and avoiding this pose if you have chronic back injury is advised.
5.) Supine Poses – Single Leg Raises
In preparation for other exercises this pose benefits the legs, lower back muscles, and abdominal area. When practicing this pose, one leg is raised while the other one stays on the floor. This pose is done while you lay your body on your mat, raising one leg at a time.
6.) Supine Poses – Double Leg Raise
Similar to single leg raises but you will raise both legs, making sure the full length of your back is resting on the floor and your shoulders and neck are relaxed.
7.) Standing Poses – Triangle Pose (Trikonasana)
Triangle pose is frequently found in the yantras and mandalas used for meditation. It is a wonderful pose to elongate your back muscles giving an exceptional stretch. This pose is done by spreading your legs wide, elongating your upper body slowly reach out placing your hand at mid calf. Make sure to expose hips and hold your back as straight as possible.
8.) Backbends – Cobra Pose (Bhujangasana)
Cobra pose encourages spinal flexibility and strengthens the muscles in the arms and back. This pose is done by laying face down, placing your hands at chest level on the floor and pushing up focusing on your chest, arms and upper back.
9.) Backbends – Locust Pose (Salabhasana)
Locust Pose targets the lower back and spine. This posture can strengthen the abdominal area, arms, legs and your back. This pose is done by laying face down with your hands at your sides, you pull your legs and chest off the floor lifting as high as you can holding the pose for 30 seconds.
10.) Backbends – Fish Pose (Matsyasana)
Fish Pose relieves a stiff neck and shoulder muscles, improving flexibility of your spine. It’s counter-pose is the Shoulder stand. Holding fish pose for half the amount of time you spent in the Shoulder stands to balance the stretch. This pose is done with you back lying on the floor, elongating and placing the crown of your head on the floor. This will give a nice stretch to the neck and spine.
11.)Seated Poses – Child Pose
Child’s pose stretches your shoulders, hips, thighs, ankles, and back muscles. Its counter poses are backbends and can also be used to normalize circulation after Headstands. This pose is done by sitting on your knees, leaning forward elongating your back and reaching your arms out along the floor. This is a wonderful stretch for your entire back.
I hope this list of poses will help you find peace and alleviate your back pain giving you more freedom to move. Yoga is amazing way to exercise, increasing your strength and flexibility.
