The spinal cord is responsible to keep the whole body together and healthy. In today’s time our lifestyle is very unhealthy so because of that most of us are stuck with a whole lot of back problems.
There are few simple yoga poses by which you can strengthen your back and reduce your back pain. So many people don’t know that yoga is good for back pain. In the beginning these poses will be challenging to you but with practice you will ease into the poses.
Yoga for Slipped Disk is based on backward bending poses and yogic relaxation poses. Slipped disk is mostly related to lifestyle and posture defects. The disks act as shock absorbers, when we walk and engage in other movements.
Slipped disk is a situation in which a disk in the spinal column becomes displaced from its normal position and that is the reason of pain. Slipped disk usually develops over a period of time. Sometimes it can be caused by sudden jerky movements and weak spinal muscles.
Some slipped disk conditions can be cured by proper rest and exercise. Severe conditions may require medical attention and surgery.
This is how yoga will help you in back pain.
- Yoga helps in strengthen your back, hamstrings, as well as hip flexors and makes them more flexible.
- It helps to reduce stress and anxiety levels and also calms you down.
- Yoga improves and stimulates blood circulation.
1. Cobra pose
This is the eighth pose of the 12 poses of the Surya Namaskar. It is one of the most important backward bending poses in yoga.
- First you have to lie flat on your stomach. Place your hands on the side and your toes must touch each other.
- Then move your hands to the front and make sure that they are at the shoulder level and place your palms on the floor.
- Now place your body’s weight on your palms then slowly raise your head and trunk. Your arms should be bent at your elbows at this stage.
- You need to arch your neck backwards.
- Now hold this pose for a few seconds while breathing normally
- After some minutes to release the pose you have to slowly bring your hands back to the sides and rest your head on the ground by bringing your forehead. Place your hands under your head. Then slowly rest your head on one side and breathe.
2. Half lord of the pose
Some other names for this pose is the Half Spinal Twist. This pose is extremely beneficial to the back. Half lord of the fishes pose is the ninth of the 12 basic poses in Hatha yoga.
- First Sit then stretched out your legs. Your feet must be placed together and your spine is absolutely erect.
- Now bend your left leg such that the heel of the left foot lies next to the right hip.
- Then, place the right leg next to the left knee by taking it over the knee.
- Twist your waist, neck and shoulders towards the right and set your gaze over your right shoulder. Make sure your spine is erect.
- You can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you and the left hand on the right knee.
- Hold this pose for a few seconds.
- Exhale and release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
3. Cat stretch pose
Cat Stretch Pose is a back stretching pose. The cat stretch gives the body an amazing feline stretch
- First you have to stand like that your back forms a table top and your feet and hands form its legs.
- Your arms should be perpendicular to the floor, and your hands should be placed flat on the floor, right under your shoulders. Your knees should be placed hip – width apart.
- Look straight ahead.
- Inhale, and raise your chin as you tilt your head backwards. Push your navel down and raise your tailbone. Compress your buttocks. You might feel a tingling sensation.
- Hold the pose for a few breaths. Breathe long and deep.
- Then, go back to the tabletop position.
4. Cow pose
Cow Pose can be performed by anyone at any level of skill. It is named Cow Pose because the stance of this posture resembles the body posture of a cow.
- First you have to be in a table top position.
- Make sure that your knees are placed right under your hips, and your wrists are in the same line as your shoulders.
- Let your head hang in a neutral position. Gaze softly on the floor.
- Breathe in, and then lift your buttocks up towards the ceiling as you open your chest, and let your abdomen sink towards the ground. Lift your head and look forward, or towards the ceiling.
- Hold the pose for a few seconds. Then, breathe out and come back to the tabletop position.