Yoga is an ancient practice that promotes holistic balance , as it produces many benefits for the body and mind. That is why, over the years, it has spread throughout the Western world.

Yoga is fashionable, and in large part because it guarantees a healthy body, a balanced mind and healthy habits. In addition, its practice is positive for physical pain, especially back pain.

The benefits of yoga

This ancient art improves our quality of life in many ways, not only on a physical level but also on a mental and spiritual level. Especially in these times, yoga becomes a good alternative to connect with yourself and your own body. In recent years, this practice has experienced a boom in popularity and is part of the gyms or sports centres of almost any location.

There are many people who can benefit from yoga: a worker who spends all day in an office, someone who simply wants to relax and even a successful athlete, as research shows that yoga helps to enhance sporting performance. It is known that many elite sportsmen have benefited from this discipline, among them the basketball player LeBron James , the tennis player Maria Sharapova or the footballer Ryan Giggs .

In short, the benefits of yoga are:

  • Improves flexibility
  • Reduces stress
  • Increases strength
  • Help in the recovery of athletes
  • Improves balance and coordination
  • Improves sleep
  • Helps prevent injury
  • Improves mood
  • Improves concentration
  • Improves resistance
  • Improves sexual relations
  • Relieves back pain

Yoga for Back Pain

The practice of yoga has been shown to be effective in relieving back pain . So if you have this problem, maybe you should try this ancient discipline. Many studies have shown that yoga has a positive effect on flexibility and strength which, in turn, are useful in relieving back pain and improving functioning.

Data from research published in the Journal Archives of Internal Medicine show that people who practice yoga and stretch twice a week experience less pain than those who take medication or manage symptoms on their own.

Although yoga is not a good idea when back pain is very intense and severe, those with occasional pain or chronic pain may benefit from some yoga postures. Now, if you are determined to try this ancient practice and you suffer from back pain, I recommend that you ask your doctor to tell you if it is safe for you to do this type of exercise, just as you would if you wanted to do sport.

Positions to End Back Pain

If you have spoken to your doctor and he has given you the go-ahead, below you can find a list of yoga exercises that will help relieve your back pain .

You can perform them in any order and increase the intensity by staying in that position for longer. However, start off lightly and increase the intensity gradually.

1. Supine hamstring stretch

Lie down on your back, bend your knee straight on your chest and place a strap or ribbon on the tip of your foot . Straighten your leg so that the soles of your feet are parallel to the ceiling. Press outward through both heels. If your lower back feels tight, bend your left knee and place your foot on the floor.

Keep pressing for 3-5 minutes and then switch left for 3-5 minutes. You can do this exercise every day, and you can also do it with both legs against the wall.

You can see how it’s done in the following video.

2. Dog upside down

This classic yoga pose is a great total body stretch that helps stabilize the lower back . To perform it, you start with your hands and knees aligned, with your hands slightly in front of your shoulders. Pressing backwards, lift your knees away from the floor and raise your coccyx towards the ceiling.

Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

To get a better idea, watch this video.

3. Baby’s posture

The baby posture is another classic of yoga . It may seem like you’re resting when you do it, but it’s ideal because it helps to stretch the back and de-stress that area, for example, before going to bed. Start by getting down on all fours with your arms stretched out in a straight line in front of you.

Then sit down so that your buttocks rest right on top of you, but without touching your heels. Hold this position for 5 to 10 breaths, and repeat as many times as necessary.

To know more, enjoy this audiovisual content.

4. Sphinx posture

Lying on your stomach, press up with your palms and lift your upper body . Line up your elbows with your shoulders and keep your arms straight and rigid. Press firmly through the palms and the top of your feet. Press your pubic bone forward, and you will feel sensations in your lower back.

Don’t forget to breathe easy. Hold this position for 1-3 minutes.

Watch this video to find out how.

5. Pigeon posture

The dove pose is an ideal asana for releasing tension from the back . It starts with the four-legged posture. Then lift your body a little and move your right knee forward and turn your leg inwards so that it is bent. Rest your body on this leg while the other leg is stretched backwards, and relax your shoulders while looking forward.

Hold position for 5 to 10 breaths, then switch legs,

In this video you will see it better.

6. Cat-Cow Posture

It starts in the four-legged position and moves to the cat position , i.e. raising the back of the back without moving the palms of the hands or the knees. In this way, you also bring the navel inwards while arching your back. Hold this position for a few seconds and then return to the starting position. Repeat as many times as you wish.

You can see an excellent explanation in this audiovisual content.