Surprising predictions part 4

 Why Yoga for Back Pain? Part 1

One of the most common injuries seen in today’s world, due to our sedentary lifestyle and the stress that comes with it, are back pain and neck pain. If you are struggling with chronic pain in your lower back, upper back or even your neck, yoga may be the answer you are looking for! But which poses should you do? Which poses can help alleviate some of your back pain?

What Cau okses Lower Back Pain?

The causes of lower back pain are often multifaceted. Poor posture, weak abdominal muscles, tight hamstrings, and sedentary lifestyles are some of the most common contributors to lower back pain. Additionally, carrying too much weight around your waist can put extra strain on your back. When any of these factors are combined, they can lead to serious back problems. Lower back pain is a leading cause of disability worldwide and impacts everyone at some point in their lives. It is important to maintain good habits in order to avoid or limit the chances of having back issues. Below we explore six poses that can help you relieve tension from your lower backbackbackbackbackbackbackback back while preventing further injury. These poses are not intended as medical advice, but rather as ways to incorporate yoga into your routine for additional relief. As always, be sure to consult with your doctor before starting any new exercise regimen.

The Right Positions for Lower Back Support

When it comes to lower back pain, not all yoga positions are created equal. In fact, some may actually aggravate your condition. That’s why it’s important to know which poses are safe and which ones to avoid. Here are four positions that can help alleviate lower back pain Mountain pose (Tadasana) 

Half-moon pose (Ardha Chandrasana) 

Boat pose (Navasana) 

Cobra pose (Bhujangasana) is another great pose for back support, especially if you’re suffering from sciatica or herniated discs. The key is to ensure you don’t round your back as you come up into the cobra position. Rather than lifting up as high as possible like in a regular cobra pose, try to focus on lifting only about one inch off the ground before lowering down again. You should feel a nice stretch across the front of your abdomen and rib cage while supporting your lower back in this position. Hold the position for 10 seconds at a time, making sure to do it on both sides. You might also want to start with Child’s Pose first, lying face down with your arms extended forward and then push yourself up with your arms as you straighten out your legs behind you and place them flat on the floor. Again, make sure not to round your back when coming out of this position. For those who have low mobility in their hips and hamstrings, sitting cross-legged on the floor may be uncomfortable or impossible. To combat this issue, squatting is a better option to keep your knees below hip level with your feet turned outwards slightly. If you still find it difficult to get comfortable sitting on the floor because of tight hamstrings, chair situps can be an option too—sit on top of a sturdy chair so that your thighs are parallel to the ground and fold over onto your shins so that your head rests between them. Make sure not to allow any gaps between your chin and chest and press firmly against the shins until you feel yourself working through any tightness in the muscles there. Start by lifting your hands off the chair and pulling them towards your stomach, continuing by pushing gently on the backs of your shoulders. Eventually work towards bringing your hands together under your chin as you lean back slightly but stay focused on maintaining good posture throughout the movement. Remember: It’s always best to consult with a doctor before beginning any new fitness routine! This is even more important when dealing with injuries like lower back pain! But these tips can give you a general idea of what might work for you. And remember, just because these exercises will help take some pressure off your lower back doesn't mean they'll eliminate the problem altogether! Your lifestyle habits, as well as other medical conditions could also be contributing to your chronic discomfort. So please don't give up hope! There's plenty more where this came from. Stay tuned for part two!

Poses to Reduce Tension in Your Spine

1. Child’s Pose: This pose is perfect for beginners. It helps to stretch the back and relax the mind.

2. Cat-Cow Pose: This pose is a great way to warm up the spine. It helps to release tension in the back and neck. You can also practice this pose while seated on the floor with your legs stretched out in front of you. Place your hands on your knees and bend your head forward so that it touches your thighs, then round your spine like a cat, extending from tailbone to head as you inhale. On an exhale, arch backward like a cow, bringing head down toward feet and rounding spine from tailbone to head. Repeat 10 times. 3. Downward Facing Dog: A great transitional move between other poses, downward facing dog strengthens the entire body by opening the hips and increasing circulation throughout the body. Start on all fours with palms under shoulders and toes touching the ground, or try raising your hips slightly off the ground by placing two blocks under them if this bothers your wrists. Tuck toes under and lift chest up high as you push your heels into the ground to straighten legs (this will also work on tight hamstrings). Press heels into ground and walk fingertips away from buttocks until arms are straight. Inhale deeply through nose as you lengthen spine; exhale deeply through mouth, letting head hang heavy between shoulders. Hold here 5-10 breaths before coming out of pose or repeating sequence one more time! Stay tuned for the next post! 

4. Child’s Pose to Forward Fold: While holding child’s pose, keep hold of your left foot with your right hand and extend left arm in front of you at shoulder height (you can place right palm flat on mat). Slowly take right knee over right wrist and fold forward toward ankles, stopping when torso is parallel to mat or when back muscles feel fatigued. Release arm and hold onto foot again before switching sides (if it feels uncomfortable going directly from child’s pose into a forward fold, come out completely first). This stretch not only targets deep muscle groups but also provides relief for stiff necks and backs! Keep elbows straight and slowly lower upper body towards floor until forehead comes to rest against tops of toes. Use wall for support if necessary. Breathe slowly and deeply, using slow movements to increase sensation in the area. Try lowering one heel towards the ground once per second (start with small movements and gradually increase intensity). For an extra challenge, slide one heel to the opposite shin while pressing toes into the ground. To come out of this pose, do a gentle roll back with both feet planted firmly on the ground, looking over one shoulder at a time as you roll. Next we have Camel Pose: Stand behind your chair and place hands on top of seatback. Bend knees so that they're below hips and lean back by hinging at waist until weight rests mostly on heels, keeping trunk upright without bending forward or rounding spine (it may help to imagine trying to squeeze toothpaste from tube!). Beginners should start in Chair Cow Pose instead, which is similar except that it starts with chair placed behind torso instead of in front. With a neutral spine, shift hips back and straighten legs as you push your hips forward. (To deepen the pose, reach one or both hands behind and grab opposite ankle.) After a few breaths, bring head to touch toes and let head hang heavy between shoulders. This pose is particularly helpful for releasing tension in the hips, lower back, and abdominal organs. Return to standing position by straightening legs and hinging at waist until weight shifts onto balls of feet. Letting head drop forward as you rise helps decompress the spine.

Poses to Loosen Tight Muscles Around Your Spine

1.Start in a standing position with your feet hip-width apart. 

2. Place your palms on your lower back, fingers pointing down. 

3. Arch your back and look up as you press your hips forward. 

4. Hold for five breaths, then release and repeat two more times.

5. From a standing position, step your right foot back about three feet and lower your left knee to the ground. 

6. Place your right hand on the ground and reach your left arm up to the sky, palm facing inward. 

7. Hold for five breaths, then switch sides and repeat. If you have trouble balancing, place your back against a wall or chair. 8. Stand straight and stretch both arms over your head while reaching one leg out behind you at the same time (try to keep it straight). 9. Hold for five breaths, then switch sides and repeat. 10.Lie on your stomach with your legs stretched out behind you, arms stretched out in front of you supporting most of your weight on them (if this is too much strain put some pillows under them). 11.Inhale deeply through the nose into the belly button and exhale through pursed lips making an sssss sound, inhaling deeply again after each exhalation until there are no more breath left in the lungs then pause briefly before starting again from step 1 . 12.Practice Kundalini breathing by holding the mouth closed and trying to push air out through either side of the nose, sealing one nostril at a time before switching between left and right every few minutes.

 12.Keep practicing these poses daily if you are new to yoga or even weekly if you already practice other yoga poses; even just 20 minutes will help loosen tight muscles around your spine!

13.If you have any injuries or medical conditions please consult with your doctor first before doing any type of physical activity including yoga! 14. Practice Kundalini breathing by holding the mouth closed and trying to push air out through either side of the nose, sealing one nostril at a time before switching between left and right every few minutes. 15. Relax your body completely and try not to move when you breathe in and out, but instead focus on your breath filling up all parts of your body with oxygenated blood. 16. You should feel lightheaded when you’ve finished because you’ve been exercising without moving much during that time! 17. What's next? Stay tuned for Why Yoga for Back Pain? Part 2 where we'll cover poses that relieve tension from within muscles surrounding your spine so they don't tighten up as easily, reducing pain caused by chronic muscle tension.