The Yoga way of life is ancient and one of the six schools of orthodox Hinduism found mostly in India and Nepal. It is a religion and way of life and thinking for improving yourself physically, mentally, and spiritually.
If you want to say good riddance to back pain like the other 31 million of Americans, try Yoga. This ancient custom of Yoga will ease your lower back pain to improve your lower and mid-back pain and have it be gone forever. Be sure to check with your healthcare provider to see if you are able to do the positions shown below.
Yoga for Beginners
It takes motivation to get off the couch or out of your favorite recliner to grab a large towel or Yoga mat and start. Yoga is different from typical exercises. Your muscles remember all they have done before, even if your brain tells you otherwise.
Because we sit most of the day at our jobs, that makes lower back pain even more so. Back pain increases as we age. You don’t need to do the plethora of Yoga poses to lose back pain.
The lumbar is the 5 lower vertebrae that make up the curve of your spine above the sacrum (coccyx). You can have pain from the discs between each vertebra, the nerves, and the muscles and ligaments providing support.
Doing Yoga will prevent pain by strengthening weak muscles and stretching tight areas such as ligaments. It’s possible to have spinal health into your 90s by doing Yoga now.
Static Back Pain
Get a chair or stool to put yourself in this positon so that your hips and trunk are flat on the floor. Put your lower legs on a cushion if that is more comfortable. Have your arms at your sides relaxed. Your knees will make a 90-degree angle with your trunk. Relax your neck and rest your head on a pillow if you like. Hold this pose for 5 minutes. Do it longer if not stressful to your tendons and muscles. Do it every day.
Downward Facing Dog—Adho Mukah Svanasana
This pose is not always easy to do especially for beginners. Do not lean forward too far, keeping your weight primarily in your legs. Keep your buttocks high up and your heels and feet at the floor. If you have tight hamstrings (2 groups of muscles at the back of the knee), you can bend your knees until you gain more flex. In time, this pose will become restful to you.
The Mountain pose is extremely valuable for aligning your spine. You will see there is no hunching over; just straight as an arrow. In a Yoga class, you will be taught to slide your shoulders down your back while keeping your weight in your heels. Yes, this young lady is standing in sand at the beach, however, it can be done on a hard surface floor too. You can see that the alignment is straight from the crown of the head to the heels.
Warrior I Pose—Virabhadrasana I
The Warrior I pose is striking to look at. Your hips should be nearly parallel to the floor and face forward, even though they are behind you. Think of them as tail lights. You will need to move your legs out a bit. This pose stretches your lower back. It’s also great for loosening back muscles, calf muscles, and strengthening tendons and ligaments. The gluteus maximus (the outer butt muscles) will also become tight as will the gluteus medius muscle under the gluteus maximus.
Warrior II Pose—Virabhadrasana II
Contrasting the Warrior I pose, your hips will now face the side of the mat with hips and shoulders open to the side and where your thighs are parallel to the floor in Warrior II pose. This pose also stretches your spine from top to bottom.
Extended Side Angle Pose—Utthita Parvakonasana
This pose lets you use various arm positions rather than the traditional hand-to-floor position. When your hand is at your thigh, you will stay open across your shoulders. Your chest should be toward the ceiling, not the floor.
Extended Triangle Pose—Utthita Trikonasana
This is deep stretching for the groin, hips, and hamstrings, and opening the shoulders and chest. It will help ease lower back pain. You will have better balance and be more graceful. Do not do the pose if you have low blood pressure or headaches. You can rest your hand higher up on your lower leg, but not on your knee.
This pose, top picture the cat, and the bottom picture the cow, is a great pose to do for back pain when a novice to Yoga. This back and torso stretch massages the spine easing shoulder and neck pain from tension and stress. Do this for 5 to 10 breaths.
The Staff pose is comparable to the Mountain pose shown above providing alignment. This is a starting point pose for doing other seated poses. If you find it hard to sit straight up with toes up, try sitting on blankets or a cushion. This pose will guide you into other poses such as forward bending.
Cobbler’s Pose—Baddha Konasana
If your knees are above your hips, use a blanket or cushion to sit on. Not many people sit like this since the invention of chairs or finding a big rock or log to sit on. This pose will stretch areas you haven’t been aware of.
The Child’s pose is truly foremost and worthy of being an important pose when you need a breather at class or at home. There’s no need to tell the teacher at your Yoga class. Simply flow into this pose and get up when you feel rested. Be in tune at all times with your body.