Yoga for Back Pain Relief
Have you tried everything that conventional medicine has to offer for your spinal problem but are still hurting—and as such are looking for an alternative? Yoga is a gentle practice that is ideal for maintaining back strength and flexibility. It’s also one of the more effective tools for helping reduce low back pain, the most common source of pain and disability among older adults.
The popular mind-body practice can be one of the best ways to soothe an aching low back, as long as you are careful.
Or perhaps a friend or family member has been urging you to try yoga, saying that it “worked miracles” for their lower back pain. Or you may simply instinctively feel that if you did yoga every day, you could “work out the kinks” that cause the discomfort in your back.
Most likely, you are on the right track with this thinking. But if you suffer from back or neck pain, some preliminary knowledge is in order to help keep your yoga practice safe, productive, and tailored to your specific needs.
A few things to ask your chiropractor near me
Something important if you have a back problem, it’s best to get an OK from your doctor or kings park chiropractic clinic chiropractor near me before trying yoga. Which movement or movements should you avoid? What would be the most productive level of challenge for you, given your condition? Are there any modifications you can try that would help you stay safe and injury-free?
What should you know about interactions between the medications you take and exercise? What precautions should you take?
Generally, it’s not advisable to start a yoga program while you have acute neck or back pain. But once the first phase of healing—characterized by inflammation and pain—is over, some gentle yoga may be valuable.
How do you choose a style of yoga
At its core, yoga is still a form of physical movement, and as with any other type of exercise, injuries can occur, especially involving the back. The main problems often happen when people don’t follow proper form and speed, and they quickly “drop” into a yoga pose without gradually “lengthening” into it, according to chiropractor near me.
There are so many styles out there so it’s best to find one that is alignment-based and focused on form. Anything that’s for beginners or labeled “gentle yoga” is best. Avoid styles such as Ashtanga, Hot Yoga (or Power Yoga), Vinyasa Flow, and Bikram Yoga as they can be very physically strenuous and cause injury for beginners.
My favorite is one I do at home called “Legs Up The Couch” pose. Lie down on the floor and place your legs up and over the couch so that they are elevated. Make sure your entire back is touching the ground and the backs of your legs below the knee are touching the seat of the couch. Your legs should be bent no more than 90 degrees. Relax your head on the floor or a pillow and relax your arms along your sides. Free yourself from any distractions like cell phones or television. Even ten minutes in this position on a daily basis can bring significant relief.
The benefits of yoga for back pain
Two in particular stand out among many. Yoga helps to build postural stability by both strengthening and lengthening the muscles that support the spine.By developing strength and flexibility, you can put yourself in a better position to avoid back pain.The second benefit comes from the physical and mental relaxation practiced during restorative yoga. When you learn to calm your mind and relax your body, there is an almost immediate response from the nervous system and that promotes the body’s own healing and repair.
Yoga involves a series of poses, also called postures, and emphasizes breathing techniques. The postures teach you to stretch and strengthen your muscles, which helps reduce muscular tension, build flexibility and strength, and improve balance and bone strength.
Matters need attention
With those who suffer chronic back pain caused by injuries or particular conditions, it’s important to remember that some of the poses may need to be modified so as not to exacerbate or aggravate the injury.It’s important to work with an experienced yoga teacher or chiropractor near me if you have special conditions or injuries.
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