Yoga for Lower Back Ache Treatment | Yogasanas for Back Pain Relief

Yoga Positions for Chronic Back Pain

A new study and clinical trial, funded by the National Institute of Health, has stated that the practice of yoga, helps in the better management of chronic lower back pain, as compared to the conventional method of treatment.
A group of volunteers were assigned certain yoga poses and techniques, and were asked to practice them for a period of 2 months. The results showed a drastic improvement in complaints of lower backache. The subjects said, that they experienced a 29 % reduction in the functional disability of the spine, and a 42 % lessening in the pain.

Dr. Kimberly Williams of West Virginia University has said, that, the practice of yoga also helps reduce the dependency on pain medications.

Yoga Postures to Prevent and Treat Backache

• The practice of yoga offers several benefits for the spine. Yoga poses make the spine supple and flexible. It improves the mobility of the spine to a great extent.
• Yoga poses help maintain a good body posture.
• Individuals who suffer from chronic backaches, cervical or lumbar spondylitis, and those who spend long hours at the keyboard, profit immensely through a regular practice of yoga. These poses prevent / ameliorate spinal pain and discomfort and give a good stretch to the muscles of the back.

Brahma Mudra in Padmasana:

• Sit on the yoga mat, in Padmasana (lotus pose). Keep the spine erect. Do not slouch.
• Let the hands rest on the thighs.
• Close the eyes and focus on your breath for a few minutes.
• Then, inhale and gradually rotate the head to the left (very slowly, not in jerks). Hold the breath for a few seconds and exhale, and turn the head back to the initial position.
• Next, inhale and rotate the head to the right. Hold, then exhale and return.
• Now, inhale and turn the head upwards. Hold the pose for a few seconds and then exhale and return.
• Inhale slowly, and drop the head, such that the chin touches the chest. Hold. Exhale. Return to the original position.

Bhujangasana (Cobra Pose):

• Lie down on to a yoga mat, on your stomach.
• Keep the hands in level with the chest, bent at an angle, at the elbows. Now, inhale and hoist the body upwards, arching the back, and lifting the torso off, from the abdomen.
• Remember to keep the elbows bent, and the arms close to the body.
• Raise the head as far back as possible. Hold the pose for a count of 10. Exhale and lower the body.
• Gradually increase the count.

Shoulder Rotation in Padmasana:

• Sit comfortably in Padmasana. Keep the back straight.
• Let the palms grasp each shoulder.
• Gradually raise the arms upwards, then outwards, then backwards, downwards, and lastly forwards, in a circular fashion.
• Practice this exercise in the clock wise and anti-clockwise direction.
• 2 to 5 rounds of this yoga are recommended.

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