How Yoga Stretches Can Relieve Back Pain? Things To Know!

Yoga is an ancient Indian science that aims to transform the body, mind, and spirit. It’s a practice that encompasses breathing techniques (pranayama), physical postures (asanas), and meditation practices (dhyana).

Types Of Yoga Poses For Back Pain

Yoga has been around for thousands of years. The first written records of yoga date back to before 500 BCE, but it’s believed that the practice dates back more than 5,000 years.

Yoga teaches us how to use our bodies in such a way that we can free ourselves from stress and tension, improve our strength and flexibility, as well as keep fit. Yoga also helps us to relax our minds so that we may be more productive in all aspects of our lives.

There are many different types of yoga, which were developed by various teachers over the years. The most popular types are Hatha Yoga, Vinyasa Flow, and Bikram Yoga.

Yoga Stretches Can Relieve Back Pain?

Yoga helps to strengthen your core muscles by increasing muscle tone and improving your posture. If you have weak core muscles, it could be contributing to your back pain. You may notice that when you do yoga poses they feel more difficult than you expected them to be or that they put pressure on an area that already hurts.

This is because yoga stretches out the muscles around the joints in your spine — this allows them to move better and reduces tension in tendons and ligaments that might be restricting movement.

Yoga also increases flexibility in your joints so that they can move more freely without putting unnecessary stress on surrounding muscles or bone structures (such as vertebrae). This helps relieve pressure from any joint problems which might cause chronic discomfort or debilitating pain.

Yoga poses for Back pain

Some of the poses are:

🔹Warrior pose

The warrior pose stretches the spine and helps relieve tension in the lower back.  Knees should be slightly bent as you stand with feet hip-width apart. Reach arms forward at shoulder level, palms facing each other. Inhale deeply, drawing the belly button toward the spine and lifting the chest upward. Exhale slowly, bending your knees and lowering your torso until your elbows reach the floor. Hold for 5-10 breaths before repeating.

🔹Cobra pose

This pose brings awareness to the spine and reduces pressure on the discs between vertebrae. Sit with legs crossed and place hands behind your head. Lean forward, keeping shoulders over hips. Breathe deeply and look down at the navel. Slowly inhale and exhale while raising your buttocks off the ground. Hold for 5-15 seconds. Repeat twice.

🔹Plank pose

This pose strengthens core muscles and builds muscle tone in the abdominal area. Begin lying face down on the mat and bring your knees under your chest. It is best to hold your arms straight out in front of you. Lift hips off the ground and hold for 30 seconds. Switch sides and repeat.

🔹Side plank pose

To do this pose, lie on the left side with the right elbow bent 90 degrees, palm facing up, and fingers pointing away from the shoulder. Place left foot flat on the floor and extend right arm straight out in line with the floor. Hold for 30 seconds. Repeat on the opposite side.

🔹Seated twist

Sit upright with legs crossed. Bend knees and raise heels toward the ceiling. Raise arms overhead and twist to the left. Let both arms fall to the side. Twist to the right and let both arms drop to the side. Continue twisting to the left and then right. Alternate sides.

🔹Standing twists

Place your arms by your side and stand with your feet together. Raise the right leg and turn to the right. Lower back to center and repeat to left.

Final words

To sum up, regular Yoga practice would surely help everyone. Even if some people might not like all the terms such as “limbs”, “mindfulness”, “repetition” and so on, which have an incense flavor of Indian philosophy and religious practice. 

However, this is something that can be learned as one continues practicing Yoga for a couple of months. The focus should be on the postures, not the terms that come with them. These exercises won’t take your time very significantly. Try to do them at least 3-4 times a week, and feel happy and relaxed within a matter of a few months.