Yoga For Back Pain

Yoga for healthA person suffering from back pain usually goes for the painkiller medicines to get relief. But consuming these painkillers for a long time can have many unwanted side effects on the health of a person. For people with a problem of severe back pain, yoga provides relief from the pain through a more natural way. There are various asanas that not only improve the overall health of the person but they also help in strengthening muscles that are causing pain.

There are many different types of yoga, and it is important to choose a form that is appropriate for each individual's level of fitness, goals, and medical condition. Some of the most popular forms are briefly explained below.

  • Iyengar Yoga - This type of yoga focuses on proper alignment and precise movements. Props such as blocks or straps are often used as part of Iyengar yoga for those who are not as flexible or to compensate for injuries. Because of this attention to detail and the modification of poses, Iyengar yoga is often a good form of yoga for people with back pain.
  • Ashtanga Yoga - This form is commonly called "power yoga" because it focuses on powerful flowing movements, such as push-ups and lunges, which take strength and stamina. Ashtanga yoga may be appropriate for those who have successfully rehabilitated from a back injury and are looking for a more strenuous practice.
  • Bikram Yoga - This form is also known as "hot yoga" because it is done in a very warm room. Bikram yoga is excellent for increasing flexibility because the heat helps tissues to stretch. This type of yoga is not appropriate for those with cardiovascular disease because of the strain placed on the body when vigorously exercising in the heat.
  • Viniyoga - This form links breath and movement in flowing exercises that are adapted to each individual. Viniyoga is often a good form of yoga for those with back problems because it is easily adapted for each person.
  • There are many more schools of yoga. It is a good idea to discuss with the yoga teacher his or her philosophy and emphasis in order to find the most appropriate and personally appealing form of yoga.

Yoga asanas for back pain

Given below are the asanas of yoga that help a person to alleviate pain from the back.
  • 1] Downward Dog - Place your hands and feet on the floor, raise your hips till your body resembles an inverted ‘V’ position. Your hands should be level with your shoulder, and your feet with your hips. Press your hands against the floor and lengthen your neck. Hold on to this position for some time. It rejuvenates the entire body.
  • 2] Child’s Pose - It stretches your hip and entire back. Sit back on your hips. Your hips should rest above the heels. Stretch your arms forward and breathe. Hold on for a few seconds and slowly go back to resting position.
  • 3] Plow Pose - Lie on your back, bend your hips all the way to the back of your head. Your toes should touch the floor right above your head. Keep your hands straight, rested against the floor for support. Hold your position for as long as you feel comfortable.
  • 4] Cat/Cow
    cat cow pose - Placing your hands and feet on the floor, push your torso up and then bring it down to level. This posture helps massage your spine and stretches your torso and back.


  • 5] Bow Pose - This strengthens your back muscles. Lie on your chest and reach your hands out to hold your ankle. Now lift your thighs and chest slowly away from the floor. Draw your chest forward and make sure the back of your thighs face the sky. This yoga posture is very effective for those who suffer from back injury.

Conclusion: - Apart from doing yoga regularly for relieving back pain a person can include some food products in the diet that have natural anti-inflammatory properties. Rather than taking medicines which have anti-inflammatory properties and have some side effects associated with it. Lots of green vegetables have anti-inflammatory properties but incorporating a kale salad in the diet provides a healthy option to a person. Use of Olive oil for cooking provides several benefits along with having anti-inflammatory properties.
Studies have revealed that Omega-3 fatty acids also help in reduction of pain. Thus incorporating salmon in the diet would be a good option as it is a rich source of Omega-3 fatty acid. Incorporating fruits like red grapes is also an excellent option as red grapes contain an anti-inflammatory substance called resveratrol which known for fighting pain. Besides these dietary changes, a person can also go for heat therapy for chronic back pain. Combining yoga with a healthy diet and heat therapy completely alleviates the problem of back pain. However, it is important to note that positive effects of yoga in back pain would only be observed if done regularly.

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