Back pain can be very uncomfortable and affect one’s overall quality of life. The human body is a complex machine and the spine is its foundation. To keep this machine in good operation condition naturally, it is important to take various activities.
Our spine consists of 33 individual bones stacked one on top of the other. The spinal column provides the main support for our body, allowing us to stand upright, bend and twist, while protecting the spinal cord from injury. [https://mayfieldclinic.com/pe-anatspine.htm]
One study conducted by Crow, Edith Meszaros, Jeannot, Emilien, et al. has shown that practicing yoga 3 times a week can significantly reduce overall back pain naturally and improved functionality and range of movement of the spine.
The study, however, was limited to the Iyengar Yoga, method which is a style of yoga that focuses on strict body alignment during the poses. Iyengar yoga, like other hatha yoga methods, basically use similar poses that help “align” and “stabilize” by engaging and strengthening the muscles that surround the spine.
The authors of this systematic review reported that despite some other concerns about the study, they found evidence that yoga shows promise as a therapeutic tool. More research is needed to determine the clinical effectiveness of yoga in relieving back pain however most yoga practitioners report that they experience the reduction in back pain. This may be the case because almost all yoga poses involve strengthening of the back to help restore the curve of the spine and keep the spine functioning.
Other benefit includes keeping overall balance to our body and mind. Yoga practitioners report that they experience an overall improvement in body function, flexibility, movement, and reduce stress.
The original purpose of yoga was to attain spirituality with a method of breathing techniques with mental focus. The method can lead to control emotions and master mind while balancing the steadiness of our body. It echoes Dr. John Sarno’s theory.
The Mind-Body Connection
Dr. John E. Sarno devoted his lifetime to help thousands of Americans who suffered from chronic back pain. Before his death on June 22, 2017 ,that was one day from his 94th birthday, he published four books.
In his Healing Back Pain: The Mind-Body Connection illustrates us his way to live pain-free without medications, surgery, or exercise. His book connects the dots between pain and psychological issues like stress. He builds on his research for Tension Myoneural Syndrome (TMS) and how people condition themselves that pain is inevitable. Several well-known people, such a Howard Stern, John Stossel, & Ann Bancroft endorse Dr. Sarno’s mind-body connection method to healing.
Relieve Back Pain Naturally
2000 years old book yoga-sutras explains the methods used to control emotions, master the mind. At the end of the 19th century, the practice of yogic traditions held its strong foot in the Western World.
Hatha yoga is the most practiced yoga in the USA. The exercise of yoga from 10 to 15 minutes daily will help in minimizing the back pain. Because it is designed to move the body in different ways, it is seen as an exercise modality that affects all the body. Yoga poses directly or indirectly help the spine to become strong, flexible, and elongate discs so they are not compressed.
7 Helpful Poses
- Child’s Pose [ https://www.drweil.com/health-wellness/balanced-living/exercise-fitness/childs-pose/] – one of the easiest poses and it is probably the pose most practiced in yoga. It often used as a marker for how flexible and elongated the spine is because buttocks should rest on the feet while in the pose. Most yoga classes use Child’s Pose as a rest pose between other poses or for meditation. The pose releases stress and tension in the back and shoulders. It also stretches muscles and ligaments in the legs, hips, thighs, and arms (in arm extended version) that indirectly benefits the back. A study also showed that Child’s Pose decrease anxiety and stress.
- Cat and Cow Pose [cat-pose] – Cat and cow involve rounding and stretching the spine and back muscles. It one of the simplest yoga poses to do with many benefits. It stretches the muscles of the spine, hips, and core muscles. Cat and Cow Pose also helps retain and improve the spine’s flexibility and can relieve sciatica and lower back pain.
- Legs Up the Wall [ legs-up-the-wall-pose] – The name says it all; legs are put up against the wall. The benefits for the spine come as a result of the hips and leg muscles being stretched that in turn releases stress and tight muscles in the back. It also is a good pose for relieving lower back pain and reducing stress.
- Standing Forward Bend Pose [ kripalu ] – When you fold into a forward bend from the hips while standing, space and lengthening in the spine occur which counteracts spinal compression. The space created between the vertebrae increases blood circulation throughout the spine bringing oxygen-rich nutrients to the area. Forward bends are poses that are beneficial for preventing osteoporosis.
- Cobra Pose [cobra-pose-] – While lying flat on the stomach, place palms down, slightly wider than the shoulders. Point the elbows back and out while relaxing the body. The pose helps relaxation of muscles of the spine and leads to gaining strengths.
- Sphinx Pose – [yinyoga] is the baby pose of all yoga backbends (extensions). Sphinx Pose helps strengthens and improves the natural curve of the spine. It also creates a mild compression on the lower spine that can help strengthen it. Because the pose strengthens core abdominal muscles, it helps the abdomen support the spine.
- Twist Poses [twist] – There are many variations of twisting poses that are done standing, sitting, and lying down. Some of the simpler ones are practiced lying down. They help the spine by reestablishing its range of motion. Twists also stimulate blood circulation by bringing nutrients to the spine and organs.
Yoga can keep our body work smooth in our daily function, because it is an exercise that collects of various postures, meditations, breath control for health, and relaxation.
While the yoga poses listed above are basic and simple to serve a function of strengthening the back, there may be some contraindications for you. If you are interested in yoga for your back, seek out a certified yoga teacher or therapeutic yoga teacher. Also, check with your doctor if you are under medical care or taking medications before trying yoga.
You may relieve the occasional soreness of the spine by the practicing yoga or following Dr. Sarno’s methods. It can work for mild back pains, but it is not useful in severe back pain conditions.
This article is for educational purposes only. It is not intended to diagnose, treat, or heal any back-pain conditions. Always check with your doctors before trying these practices and methods.