Yoga for Back Pain

Apr 08, 2020

The Coronavirus leads to a remarkable situation throughout the world: working from home becomes a normal state for many people. A difficult situation: many sports activities are no longer possible, opportunities for a decent amount of motion are decreasing, and your mental health is challenged by isolation and monotony.
Besides, there is a matter coming up which almost everybody with a desk job will face at some point: back pain. To help you in staying fit at home and to prevent pain, we have selected certain yoga exercises, which are specially meant to strengthen your back – and provide you with some time out that is so important to you right now.

Child's Pose (Balasana)

This calming pose is a good default pause position. You can use the child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.

To do this:

1. Sit back on your heels with your knees together.

2. Bend forward and walk your hands in front of you.

3. Rest your forehead softly on the floor.

4. Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.

5. Let your upper body fall on into your knees and focus on releasing tension in your back.

Hold the pose for up to 5 minutes. For support, use a blanket under your thighs, torso or forehead.

 

 

 

Downward-Facing Dog (Adho Mukha Shvanasana)


 

The Downward-Facing Dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.

To do this:

1. Bend over and place your hands on the floor. Place your hands in alignment under your wrists and your knees under your hips.

2. Press into your hands, tuck your toes under, and lift your knees up. Bring your bottom up towards the ceiling.

3. Keep a slight bend in your knees and lengthen your spine and tailbone. Keep your heels slightly off the ground.

4. Press firmly into your hands. Pay attention to your hip and shoulder placement while keeping balance between both sides of your body. Keep your head in line with your upper arms or tuck your chin in gently.

Hold this pose for up to 1 minute.

 

 

 

Cobra Pose (Bhujangasana)


 

Snakes are regarded as exceptionally elegant animals because of the way they move. This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.

To do this:

1. Lie on your stomach while placing your hands under your shoulders and keeping your fingers facing forward.

2. Pull your arms in tightly to your chest. Keep your elbows close to your body middle.

3. Press into your hands and slowly lift your head, chest, and shoulders. You can lift partway, halfway, or all the way up. Keep a slight bend in your elbows. You can let your head drop back to deepen the pose.

4. Release back down to your mat on an exhale.

5. Bring your arms by your side and rest your head.

6. Move your hips from side to side gently in order to release tension from your lower back.

 

 

 

Seated Half-Spine Twist Pose (Ardha Matsyendrasana)

 

This twisting pose can increase the flexibility in your back, while stretching the shoulders, hips and chest. It can also help relieve tension in the middle of your back.

To do this:

1. Sit with your legs stretched out straight in front of you, keeping your feet together and spine erect.

2. Pull your left leg towards you and place the heel of your left foot beside the right hip.

3. Place your right leg over your left knee.

4. Place your left hand on your right knee your right hand behind your lower back.

5. Twist the waist, shoulders and neck in this sequence to the right and look over your right shoulder. Keep your spine erect.

6. Maintain the pose and continue breathing with long, deep breaths.

7. Breathing out, release your right hand first, followed by your waist, then chest, and finally your neck.

8. Repeat on the other side.

 

 

 

Knees to Chest Pose (Apanasana)

 

The Knee to Chest Post stretches your body, eases tension in the lower back and reduces hip fat. At the same time, it massages the abdominal organs and improves blood circulation. You can rebalance your energy and relax the mind and body

To do this:

1. Lay on your back and extend the legs and arms.

2. While exhaling, bring both knees to the chest.

3. Pull your knees to your body and lift your upper body from the ground.

4. Guide your chin to your knees. Keep your lower and middle back on the ground.

5. Gently swing forwards and backwards to massage your back.

 

 

 

 

 

 

Yoga and the back: supporting the core of the body with the Bauerfeind Sports Back Support

 

 

Yoga helps with back pain, especially when wearing our Sports Back Support. That’s how you get power, body control, flexibility, and core stability.

Sports braces for your back activate the supporting core musculature, promote muscle control, and improve your posture. In addition, the incorporated pads stimulate your muscles and fascia with every movement, which improves your entire body perception.

Thanks to their anatomical fit and light knit fabric, sports braces are as flexible as your yoga exercises require - fitting like a second skin. With this kind of yoga equipment, your risk of injury decreases and your fitness level rises for a varied training without complaints.