Poor posture when sleeping, an inappropriate desk chair, or the way we walk can easily translate into back pain. If the problem has already appeared, it is important to calm it down in the shortest possible time. In this sense, there are yoga postures to soothe back pain that can help us.
Now, why yoga? Because it is a discipline that, through different postures, tones our muscles and gives elasticity to our tendons. In other words, it constitutes a front against that rigidity that we can acquire, for example, when we spend several hours sitting in a chair, placing products on different shelves or standing in a hotel reception.
Yoga as a treatment
Yoga is an ancient technique that combines body and mind with a religious tinge, of faith, in its essence. However, for some years it has been used with the purpose of achieving a physical and mental balance, without another more transcendental claim. We can alleviate or complement the intervention against mental and physical problems through its different variants.
Although it is not a medical treatment and we should always consult a specialist first, yoga is a good complement in many intervention plans, especially if it is to recover the functionality of an overloaded area. In this sense, it is important to choose well the center in which we will practice it and inform the instructor of our initial limitations.
With the development and proliferation of online information, we have a multitude of online resources that, although free and very attractive, we must consider with suspicion. Although the person who addresses us is a professional, this practice prevents the professional himself from correcting us.
With this in mind and as a starter, there are some simple postures that can help us. These are some of them, and we are going to classify them based on the area where the pain occurs. Remember, however, before you start doing them that the greatest benefits are usually obtained when we adopt them frequently, when the doctor has declared us suitable to practice them and when we have the supervision of a trained coach.
To execute it, we must place ourselves on all fours on fixed hands and knees. Once located, we will move the trunk up, arching the back as much as possible (cat pose). Next, we will execute the opposite movement, arching the back down (cow pose). We can repeat the movements as many times as we want, always in a controlled way.
1. The posture of the cat or the cow
How it is performed? This yoga pose for upper back pain relief is designed to contract and stretch almost every muscle in the back but is especially beneficial for pain in the spine. It allows stretching muscles on which, generally, we apply constant tension but without giving them travel. That is, we use them to support the weight.
2. The child’s posture
This is one of the simplest postures in yoga. It allows you to relax the body completely, and stretch the back in a controlled way.
How is it done? Sitting on the calves, we stretch our arms and place them away from the body, forward. We press down firmly but relaxed. If we want to stretch the intercostal muscles (between the ribs), we can pass one of the arms under the neck.
3. The posture of the legs on the wall
Although it seems too simple, this pose has benefits on circulation as well as on the muscles.
How is it done? We will lie on our back with our legs fully supported against the wall, with a pillow or towel to help us maintain our posture if we consider it necessary. It is important that the legs are kept as vertical as possible.
4. The forward-leaning posture
This yoga posture to relieve back pain can be done standing or sitting and can help us gain flexibility. Keep in mind that it tries to force us or seek our limit, especially if our muscles are not hot.
How is it done? In either of the two initial positions, we must lean towards the feet to try to touch them, trying to stretch the lumbar muscles as much as possible. It is essential that we find comfort in the posture to be able to maintain it over time: it is about stretching, not overloading, so we can support ourselves with our hands at the height of our legs.
Can I prevent pain with yoga?
This ancient technique not only helps us to calm the pain already present, but we can also prevent it from appearing. Some postures are designed to strengthen the muscles in certain muscle areas.
5. The cobra posture
This posture allows us to strengthen the lumbar muscles, in order to prevent them from loading in bad postures or sudden movements.
How is it done? Lying face down, we must lift our torso as much as we can, exerting force with the lower back. We do not need to rise to the maximum, only what our back allows us. Ideally, repeat the pose frequently to strengthen the area.
6. The upward dog pose (for intermediate level)
This is the most complex of the stances, and it is a variant of the cobra stance. We will need more trained muscles to perform it correctly.
How is it done? From the cobra position, we will lift the chest higher and then the hips. In this way, we will find the thighs slightly raised. It is important not to contract your shoulders in this position; These should be separated from the neck.
The person doing dog pose while doing yoga
In the end, if we have a resistant and strong back, it is likely that we will cope with the ailments in an optimal way. Sometimes it is necessary to remember that prevention helps us in many ailments and allows us to avoid future pain.
