How can yoga help back pain?
8 out of 10 French people are concerned by back pain according to a study conducted in 2021 by IFOP Healthcare. 7 out of 10 people even say they have been affected several times by back pain. Back pain, whether it occurs in the lumbar, neck or vertebrae, are also referred to as the “evil of the century”. This name alone illustrates the fact that no one is really safe. Fortunately, there are solutions to relieve back pain, such as yoga.
Why can yoga help back pain?
A practice open to allto all, yoga is very accessible, easy and flexible. It is also a gentle activity that offers multiple benefits. Particularly when it is necessary to alleviate back pain. So how can yoga help back pain?
In that it allows to rebalance the spineYoga is excellent for treating back pain. Yoga also works to improve the general posture of the body and in particular avoiding shoulder slump to prevent the onset of back pain. Thanks to gentle and adapted exercises, yoga also strengthens the back in the long term. This aspect alone offers multiple benefits, soothes tension and firms the figure in a lasting way.
Reasons to practice yoga to relieve back pain
If the practice of yoga is recommended to most people, it is simply because it is as accessible as beneficial. Here are a few reasons to get started in order to alleviate back pain but also to feel a real sense of well-being on a daily basis.
- A real muscular work Yoga can be an opportunity to build muscle gently, while respecting the abilities of each person. The hatha yoga in particular, which consists in linking various posturesyoga, works in this sense and can allow a person suffering from back pain to feel a real relief a real relief. Yoga is therefore more gentle than weight training and fitness and gives excellent results. He strengthens and stretches muscles in a harmonious way and helps to adopt a better posture in everyday life. Yoga can do this by straighten the back and correctsession after session, always gently, asymmetries potentially responsible for discomfort or back pain more or less pronounced.
- The importance of movement Experts say that the best remedy for back pain is movement. However, this advice is not always easy to apply. Yoga helps to find a true fluidityfluidity, better flexibility and optimal hydration of joints and muscles. It is also possible to adapt yoga to your needs and abilities.
- Yoga helps combat stress and anxiety Stress alone can cause back pain. An excellent response to the tensions caused by daily life, yoga encourages a sense of calm. By working on the muscles, joints and breathing, yoga helps to a better connection of body and mind and brings an undeniable calm at the emotional level. It also prevents tension and helps to better cope with stress, while limiting the risk of back pain.
- The benefits of deep breathing It plays an important role in the practice of yoga. All positions intend to allow a better control of breathing to bring more calm and tranquility to everyday life. Yoga therefore encourages a real diaphragm relaxation for a deeper and calming breath. It sets up new reflexes to be applied on a daily basis for a healthier life, less stressful and therefore less prone to be parasitized by pains like back pain.
Some yoga postures to relieve back pain
The practice of yoga should preferably be done in the company of a specialist. It is always advisable to be accompanied, especially when you are a beginner, to progress smoothly and appreciate all the benefits of yoga more quickly. If yoga is practiced to alleviate back pain, this accompaniment is all the more necessary to avoid mistakes.
- Constructive Rest: This yoga position is as simple as it is effective for relieving tension in the lower back. It also allows to release stress and work on breathing. To do this, lie on the floor, flat on your back, preferably on a mat, bend both legs and position your feet 50 cm apart. Then bring your right knee toward your left and release them together. Put your hands on your belly and take the time, hold this posture for about 5 to 10 minutes, take deep breaths calmly. This position causes a progressive relaxation of the pelvis and the lower back is completely relaxed. Be careful when you get up to roll onto your side and stand up slowly with the help of your arms so as not to put unnecessary strain on your back.
- The little cobra perfect for adopt a good posture of the upper backThis position also encourages a real strengthening. To begin, lie on your stomach on a yoga mat with your hands positioned on either side of your chest. Point your toes far back. While breathing in, slightly lift the head and the top of your chest.
There is no need to go too high. The main thing is to feel your chest open. Be careful not to lift your chin and keep your neck long. As you exhale, release and return to your starting position. You can do this exercise 5 to 10 times before bringing your knees toward your chest to gently rise.
- Yogic breathing This technique helps to tension, but also strengthens and relaxes the diaphragm. It helps to to evacuate the tensions potentially present in the back.
To perform it, lie on your back with your legs bent, with your feet about 50 cm apart. Place your hands and fingertips on your lower ribs, slightly above your belly button. Inhale as you imagine filling your chest like a water bottle. You start at the bottom and gradually visualize a wave reaching your collarbones, always breathing in. Exhale, releasing first the belly and then the upper part of the chest. Feel your diaphragm under your fingers as it sinks as you inhale and rises as you exhale. You can perform this exercise for 10 to 20 breathing cycles.
- The posture of the chair against the wall Utkatasana in Sanskrit, it is to put the chair against the wall back straight against the wall, anchor your heels to the floor, and bend your knees to 90 degrees. This posture allows to strengthen the muscular spine while respecting postural alignment. In this asana, the wall allows you to stabilize and lighten the weight on your knees, hips, back and even your arms.
- The posture of the arm stretched to the big toe: utthita hasta padangusthasana in Sanskrit, it helps to strengthen the thighs and the ankles, to stretch and strengthen the muscles of the back, and to improve its balance.
To perform it, take the mountain posture by anchoring your heels in the ground then bring the knee of your choice towards your belly, Grab your big toe and extend your leg parallel to the floor, Make sure to keep your legs and arms straight and maintain this posture during 5 to 10 breaths then do the same on the other side.
Back pain can therefore have many causes: a stressful life, trauma, repeated poor posture at worketc. The first reflex to adopt in case of pain, especially if it is pronounced, is to consult a specialist. The latter can also give you valuable advice. Yoga is perfectly compatible with medical treatment such as sessions with a physiotherapist.
Yoga is also particularly useful for strengthening the back, correcting imbalances and preventing back pain. Since it tends to crystallize tension, the back is often the first to suffer. Practicing yoga can therefore both to accompany the rehabilitationwith an adapted supervision, but also help the body to better evacuate tensions. It is also recommended to take care of your back by taking advantage of a quality bedding but also equipment dedicated to home comfort such as a recliner from the Jeanne and Jean . Thus, the practice of yoga is truly optimized and helps to feel a real relief as appreciable as durable.
To enjoy the benefits of yoga while listening to your body, it is essential to choose equipment adapted to your desires, your needs and your convictions.
To soothe your back and protect your joints (knee, hips…), the ideal is to choose the yoga mat of the Yomad range. It is a yoga mat comfortable,with a thickness of 6mm. This carpet is thick, but sufficiently dense so that you don’t lose your balance during your postures! Moreover, this mat is light (1kg), reversible, and has a good grip on the ground thanks to these patterns engraved on its surfaces (lotus, waves), which allow you to perform any posture without your mat stretching or coming off the ground. With this yoga mat, you will no longer slip into the head down dog pose! This carpet is made of TPE thermoplastic elastomer, a light, odorless light, odorless, hypoallergenic, 100% ecological It contains no harmful substances for the environment, health or animal welfare.
This mat is perfect for a yogi who wants to practice in softness and comfort to relieve his back painbut also concerned about the environmental impact of his purchase.
To progress effectively in your discipline at your own pace it is essential to get yoga accessories. For example, to stretch your backthere is nothing like a yoga bolster ! This accessory is absolutely not reserved for beginners, it accompanies all profiles of yogis in their restorative yoga postures, opening and stretching. It is the essential accessory for your Yin Yoga classes, you just need to place it along the spine in a lying positionYou can enjoy an immediate feeling of relaxation.
Regarding the choice of this yoga bolster, you can choose the bolster in wool of merino sheepit measures 25 x 60 cm, weighs 3.6kg and it is filled with buckwheat pods. Merino sheep’s wool has many beneficial properties, it regulates the temperature, purifies the air from harmful positive ions and promotes relaxation.
In addition, it is made in Europe and certified Oeko-Tex, so it is ecological and biodegradable!
You can also choose the bolster cover to fill made of cotton, it is an economical economical, ecological and fun solution to relax! You can fill it with the fabrics of your choice (clothes, towels, blankets…), it measures 68 cm x 20 cm and it is machine washable at 30°C, ideal for maintenance! It has a zipper system along the length of the bolster, and a hanse to carry the bolster, and allow you to take it everywhere with you!
The Yogom bolster cover to fill is 100% ecological, it is made by local artisans from different communities in South India, in the textile town of Karur.
The yoga brick allows you to to realize many postures more easily by acting as an extension of your body, but also toadopt a better meditation posture : the back straight and the knees on the ground. To enjoy the benefits of this accessory, choose a yoga brick that fits your body: your size, your flexibility but also the type of yoga you practice. For a more effective accompaniment, you can get two, to stretch your back: place one brick under your head and one brick in the middle of your back!
You can opt for the yoga brick made of recycled EVA foamit weighs only 200g, measures 23 cm x 15 cm x 7.5 cmit is also solid, non-slip and dense to offer you a quality support during the realization of your postures. This brick is therefore both technically efficient and ecological, recyclable and contains no toxic substances for health or the environment.
The cork brick Yogom is made in Portugal from cork from sustainably managed forests in the Alentejo region of Portugal, its design is 100% eco responsible and its carbon footprint is very low and its impact on the environment is almost non-existent!
Its lifespan is unlimited thanks to the quality of its raw material: rot-proof, antibacterial, waterproof, non-slip, dense and light. Indeed, it weighs only 480 g and measures 22 cm x 12 cm x 7 cm .
For more information about yoga mats and accessories, visit the Yogom blog! You will discover many playlists with explanatory videos and performance tests that will help you make the best choice!
The Yogom yoga equipment has many technical skills: grip on the ground, comfort … In addition, they are perfectly suited to the sport: yoga, fitness, gym, bodybuilding!