Get relief from lower back pain with these 8 yoga poses

These are the yoga poses from a spinal cord fracture patient who recovered and healed lower back pain.

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Yoga is the one stop medicine for almost all kind of health problems. The challenge is to practice them by synchronizing with your breathings. you know “Breath is the king of mind”.

There are many poses that gives relief from lower back pain. But there sis a reason why I mentioned these.

Let me tell you a brief story of mine. Exactly 2 years back, I met with major lumbar spinal cord fracture and left ankle fracture. Nerves damaged beyond repair. I underwent 2 times surgery for my spine. I tried all natural Ayurvedic medicines too but none worked. Doctor said, ‘I couldn’t expect that you will sit and go to bathroom, sitting for 10 minutes itself a great miracle’.

But I want my healthy life back. As a last try, I met yoga master who is Iyengar’s student. I told about my  fracture incident and everything.He is the one who gave me hope that I will be normal again.

I have been practicing these yoga poses for the past 8 months and I see fabulously great results. My sitting time increased to 2 hours. I got stamina in my body muscles.

So, the 8 yoga poses I discussed here has a great healing power in giving relief to your back muscles. Practice for atleast 3o days and do let me know at bharathula.pavani@gmail.com. I will be glad to hear from you.

Now, let’s get started.

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#1 Makarasana variation 1

Here are the two basic makarasna variations. A beginner can easily do this.While doing any asana, don’t make your mind busy with unnecessary thoughts. Bring the concentration to the pose you are doing and synchronize it with breathings.

Keep your spine in straight line and practice. keep your awareness on entire spine.

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Process:

  1. Get yoga mat and lie down on the stomach with the forehead on the floor.
  2. Keep your feet together with the tops of them against the floor.
  3. Then lift up your head and chest from the ground.
  4. Bend the arms at the elbows such that elbows are resting on the mat.
  5. Touch your cheeks with your palms and look straight.
  6. Take 20 normal breathings in this pose.
  7. While breathing, keep your consciousness on your lower spine.
  8. After 20 breathings, relax your arms in a comfortable position, widen your legs.
  9. Completely relax and take deep  breathings
  10. Repeat this asana for 6 times.

Breathing pattern: Take normal breathings in the pose. Once relaxed take deep breathings.

#2 Makarasana variation 2

Makarasana is also known as crocodile pose. This yoga pose helps in removing all stress related issues.It gives good relaxation to the back muscles. You will feel relaxation in entire nervous system if you do properly by synchronizing pose with breathings.

Benefits of Makarasana variations:

  • It removes indigestion and fatigue problems.
  • It gives relief from lower back pain.
  • It heals spondylitis, sciatica pains and lung disorders, respiratory problems.

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Process:

 

  1. Get yoga mat and lie down on the stomach with the forehead on the floor.
  2. Keep your feet together with the tops of them against the floor.
  3. Then lift up your head and chest from the ground.
  4. Bend the arms at the elbows such that elbows are resting on the mat.
  5. Now, slowly move your elbows close to the stomach. (as much as you can, don’t over strain….this is very important)
  6. Touch your cheeks with your palms and look down. Close your eyes.
  7. Take 10 normal breathings in this pose.
  8. If you can’t take 10 breathings in this pose for first time, take atleast 5 breathings. Don’t worry, slowly it will improve on practice. Slowly try to increase up to 20 breathings. This comes through practice.
  9. While breathing, keep your consciousness on your lower spine.
  10. After 10 breathings, relax your arms in a comfortable position, widen your legs.
  11. Completely relax and take deep  breathings
  12. Repeat this asana for 6 times.

Breathing pattern: Take normal breathings in the pose. Once relaxed take deep breathings.

Imp: If you feel dizzy or any kind of discomfort, lie on yoga mat in a relaxed manner.

#3 Bhujangasana variation 1

Practice this after below two yoga asanas:

  1. Makarasana variation 1
  2. Makarasana variation 2

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Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.(Look the image above).
  3. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel to each other.
  4. Taking a deep breath in, slowly lift your head, chest and abdomen but keep your navel on the floor.
  5. Bend your spine back as much as you can. face looking up. (look the image for ref)
  6. Close your eyes. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

#4 Bhujangasana variation 2

This is the second variation of bhujangasana.

Who Should Avoid This Pose? Pregnant woman, a person who had operations in stomach area recently should avoid doing this yoga pose

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Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.(Look the image above).
  3. Place your hands (palms downwards) besides your chest and head should rest on the ground.
  4. Taking a deep breath in, slowly lift your head, chest and abdomen but keep your navel on the floor.
  5. Bend your spine back as much as you can. face looking up.
  6. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

#5 Bhujangasana variation 3

This is the third variation of bhujangasana. Makarasana (both variations) and Bhujangasana are highly powerful yoga asanas in enhancing the strength of the spinal cord.

Benefits of Bhujangasana:

Both asanas shows a tremendous effect in giving relief from chronic lower back pain, removes spinal cord disorders.

  • It tones the abdomen.
  • It improves the functionality of digestive system.
  • It improves flexibility of the upper and middle back.
  • It improves blood circulation.
  • It frees you from stress,anxiety and depression.
  • It removes all respiratory disorders.
  • It stimulates function of the kidneys, liver.
  • It helps in weight loss, removes fat in stomach area.
  • It enhances the lungs functionality.
  • It removes problems related to uterus and ovary.
  • It gives relief from sciatica and asthma.

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Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.
  3. Place your hands (palms downwards) besides your chest Head should rest on the ground.
  4. Inhaling, slowly lift up your head, chest and abdomen, thighs and arms as high as possible and look up. Keep your lower part of the legs (i.e; from knee cap to feet) on the floor. 
  5. Bend your spine back as much as you can. Face looking up.
  6. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

#6 Sethu Bandhasana

This pose is also known as Bridge pose which which helps in spinal cord strength and gives relief from lower back pain.

Benefits of Sethu Bandhasana:

  • It strengthens back and gives good stretch to neck, chest and hips too.
  • It improves blood circulation and digestion.
  • It gives relief from any menstrual disorders, menstrual pains and also from high blood pressure, asthma.
  • It reduces thyroid problems.
  • If you are feeling stress, anxiety and depression then you should definelty do this as this asana gives relief from all those as it calms your brain.
  • It also helps in weight loss. 

 

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Process:

  1. Get your yoga mat and lie down flat on your back where your arms at your sides and palms facing down
  2. Now, bend your knees and keep your feet flat.
  3. Place your hips distance apart and parallel to each other.
  4. Bring your feet close to buttocks as much as you can, don’t overdo.
  5. Keep your arms at your sides and palms facing down.
  6. Now, inhaling, slowly lift your back as much as you can like in the above image.
  7. Support or balance your weight with arms, shoulders and feet.
  8. Feel the lifted up back and see that your thighs are parallel to each other.
  9. Lift your hips as high as possible. Don’t overdo you can slowly improve through practice.
  10. Take 10 normal breathings in this position.
  11. Exhaling, slowly come down and lie in a relaxed manner.
  12. Repeat this asana for 5 or 10 times.

#7 Salabhasana

Lower back pain is a very severe issue and only sufferers know how it feels. This is one of the effective yoga asanas that can improve spinal cord strength.

Benefits of Salabhasana:

  • It helps in strengthening spinal cord,thighs, shoulders, pelvic arms and hips.
  • It stimulates internal organs all over the body.
  • It removes indigestion, constipation problems.
  • It gives relief from stress and depression
  • It helps in giving relief from chronic lower back pain.
  • It also helps in reducing excess weight.

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Process:

  1. Get yoga mat and lie down on your belly and place your chin on the floor.
  2. Place your toes on the floor where knees touching to the ground.
  3. Place your hands under thighs, inhaling lift your LEFT leg upwards as high as possible without bending your knees. your right leg should rest on ground. your chin remain on ground(look image for reference)
  4. Take 10 normal breathings in this position.
  5. After 10 normal breathings, exhaling slowly put your left leg down.
  6. Turn your face to right side (right cheek on the ground)and relax, take deep breathings.
  7. Now, again place your hands under thighs, inhaling lift your RIGHT leg upwards as high as possible without bending your knees. your left leg should rest on ground.
  8. Take 10 normal breathings in this position.
  9. After 10 normal breathings, exhaling slowly put your right leg down.
  10. Turn your face to left side (left cheek on the ground)and relax, take deep breathings.
  11. Now, again place your hands under thighs, inhaling lift BOTH LEGS upwards as high as possible without bending your knees.
  12. Take 10 normal breathings in this position.
  13. After 10 normal breathings, exhaling slowly put both your legs down.
  14. Lie in a relaxed manner and take deep breathings.

 

#8 Superman pose

Superman pose yoga not only gives relief in lower back pain but also helps in toning your abdomen. It is also called viparita shalabhasana. The pose is just like flying in the air so the name superman pose.

Benefits of Superman pose:

  • It strengthens spinal cord and this yoga asana is the best medicine for those who suffer from chronic lower back pain
  • It also improves blood circulation
  • It also strengthens shoulders, legs, arms.
  • It helps in toning the abdomen
  • Helps to stay in the moment. You just can’t think any other while doing this yoga asana.

Who can do?

  • Who wants to enhance the strength of spinal cord.
  • Who has chronic lower back pain or mild back pain.
  • Who had lumbar spinal cord injury or fracture.
  • Who has shoulder pains, knee pains.
  • Who wants to tone their abdomen.
  • Who wants to improve their consciousness or presence of mind can practice this superman pose yoga asana daily.

Who shouldn’t do?

Pregnant women shouldn’t do this yoga pose and also those who had recent surgeries in any part of the body.

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Process:

  1. Get yoga mat and lie on your stomach with your toes flat on the floor and chin resting on the ground.
  2. Keep your legs close together with your feet lightly touching each other.
  3. Stretch your arms out to the front as far as you can.
  4. Take a deep breath, Inhaling lift your chest, LEFT hand, RIGHT leg and thigh off the floor. Your head looking straight.
  5. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.
  6. Now, again take a deep breath, Inhaling lift your chest, RIGHT hand, LEFT leg and thigh off the floor. Your head looking straight.
  7. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.
  8. Now, again take a deep breath, Inhaling lift your chest, BOTH hands, BOTH legs and thighs off the floor. Your head looking straight. (For ref, look First Image)
  9. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.
  10. Relax and observe your internal changes

#Final Thoughts

Yoga is 99% practice. Cater 90 minutes every day to practice yoga. It is better if you practice in the early mooring so that you will be energetic whole the day.

If you have any doubts while practicing yoga asana, contact me at bharathula.pavani@gmail.com or you can leave comment.I will reply to all.

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