It is common nowadays for people to have some back pain at some point in their lives and back injuries are the leading cause of work-related disability in the United States affecting both Men and Women of almost all age groups. There are things one can do to alleviate back pain & aches such as surgery & medication but there also some exercises that can help and yoga is one of them. In fact Yoga for Lower Back Pain is one of the best ways to both alleviate as well as prevent pain in the lower back.


Back pain causes

Overutilisation or Underutilisation of the back: One of the major causes of back pain is the overuse of back muscles especially for athletes & sportsmen. Women particularly are more prone to have lower back pain than men . People who have rather sedentary lifestyle & sit all day for their jobs tend to have weak back muscles & therefore also suffer lower back pain.

Herniated Disc: Herniated disc is often debilitating and is caused by the disc bulging out and pressurizing the sciatic nerve causing pain to radiate out to the lower back and thighs. Lack of exercise, improper diet, aging, incorrect lifting, twisting and daily wear & tear contribute in increasing one’s risk for Disc Herniation.

Osteoporosis: Osteoporosis is the disorder wherein the bones are abnormally brittle, due to decreased bone mass or a number of different diseases and abnormalities. It is recognized by symptoms such as fracture in the hips, vertebrae , wrist and other parts of the body; loss of height and curvature of the spine. This back ailment is common in older people especially women who have less bone mass than men, experience menopause and live longer. Small- boned women, Asians and Caucasians have higher risk and so do people who have a poor diet, smoke, have excessive alcohol intake and lack of exercise.

Scoliosis: Scoliosis is the abnormal lateral curvature of the spine to either the left or right side. This ailment usually develops during childhood and appears in adulthood as it was not or diagnosed or treated. The curve can occur in the Lumbar or Thoracic Vertebrae. Though it is painless it can sometimes prevent a person from doing some exercises and in severe cases cause difficulty in breathing.

Sciatica: Sciatica is often caused by a Herniated Disc and is described as the pain along the Sciatic Nerve or starting from the buttock to the back of the leg. It may also cause numbness and tingling or pain in the sacrum.


How can yoga help to alleviate your lower back pain?

The key in yoga of helping to alleviate lower back pain is the stretching of the muscles and joints and then holding it in position combined with scientific breathing techniques. Targeted yoga exercises for lower back pain works systematically on the lumbosacral region. Stretching joints & muscles to anatomical limits compliments natural physiological movements. This combined with breathing techniques reduces strain on muscles and joints, helping to reposition tendons and muscle fibers.


Common yoga poses that can help overcome back pain

Cat Stretch ( Marijasana): The cat pose teaches you to initiate movement from your center and to coordinate your movement and breath.

Cobra Pose ( Bhujangasana) : This pose helps improve spinal flexibility and strengthens the muscles in the arms and back.

Child’s Pose ( Balasana): a pose that helps to gently stretch the shoulders, hips, thighs, ankle & back.

Half Spinal Twist ( Ardha Matsyendrasana):Helps to lengthen and strengthen the spine. Beneficial also for the liver, kidneys & adrenal glands.

Locust Pose (Salabhasana): This pose targets & strengthens the lower back muscles. Also strengthens the abdominal area, arms & legs.

Corpse pose ( Shavasana): Classic relaxation pose that helps relieve all tension & pain throughout the body.


by Claire Bostock-Huang - Absolute Sanctuary Thailand


If you would like to book a yoga retreat enquire online here or speak to one of our wellness consultants on 020 7843 3597.

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