Yoga
for Back Pain.
‘Yoga’ is a Sanskrit word which means joining together –yoga works to unite the body and the mind. It is not an exercise but a series of postures or poses. Because yoga combines both physical and mental activity, it has both physical and psychological benefits.
Yoga enhances musculoskeletal strength , flexibility, balance and coordination and benefits the mind by relaxing and quieting it. Yoga increases the body’s stability to handle stress. As breathing and relaxation are a part of yoga, stress is reduced and fresh oxygen flows to the muscles. Yoga works in a slow, methodical manner to stretch and strengthen the ;muscles.
Yoga is very useful in the treatment of back pain. Multiple trials conducted at various yoga centers and at medical institutions have observed the benefit of yoga in the management of back pain. Since pain is a chronic disorder and takes time to stabilize, the earlier the yoga therapy is started, the better is the response. Constant practice is required for optimal benefit. It is best to start yoga practice under the guidance of a trained therapist.
Yoga Asanas (Postures)
‘Asana’ means a definite body posture which is steady and comfortable. Some important instructions to be followed while performing asanas are :
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Asanas are easy to perform in the morning as the body is relaxed after sleep.
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They should be performed for at least to 30-45 minutes.
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Loose comfortable clothing should be worn.
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Do not eat anything three hours before doing the
asanas.
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A prior walk or bath reduces the stiffness of the body and makes it easier to perform the
asanas.
While
performing the asanas, observe the following
principles:
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Do not force yourself to do
asanas.
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Keep awareness and your concentration on the posture
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Keep the breathing slow and regular for proper oxygenation.
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Perform the asanas slowly, so that progressive slow contraction is followed by slow relaxation.
Although all the asanas are beneficial, it is best to select a few which the patient can do comfortably. To repeat, these asanas and must be learnt from a yoga expert.
