Effects of Yoga on Protracted Back Pain

Introduction:

Back pain is most common among older people. People should follow specific exercises and physiotherapy to treat chronic back pain. Yoga acts as a simple physical activity to treat chronic back pain. Yoga helps to strengthen the muscles and make them more flexible, which increases mobility. Yoga includes a series of postures that improves breathing, strengthens the muscle, and increases the flexibility of the lower back muscles. Practicing yoga also helps reduce the stress and depression caused by back pain.

What Is Meant By Yoga?

Yoga is a group of physical exercises that align the body, mind, and spirit. Yoga activities play a significant role in the treatment of lower back pain. Hatha is a form of yoga predominantly practiced by people with chronic back pain. Hatha helps align the body's tissue, bone, muscles, and skin. People with chronic back pain also suffer from stress, depression, and anxiety, which long-term yoga practice can reduce.

What Are the Benefits of Yoga for Chronic Back Pain?

Yoga usually helps to recover from any chronic disease or chronic pain. In the case of protracted back pain, yoga helps to enhance a person's physical and mental state. The benefits of yoga in the case of chronic back pain are-

• Strengthening of Muscles:

In the case of yoga, the postures are held in position for a certain period which requires concentration. Doing this improves the strength of the muscle. Holding the posture may be difficult for some people, who can use props like blankets, bolsters, and blocks to make the postures more comfortable. Yoga and asanas help increase the strength and balance of each muscle in the back and the abdominal region.

• Stretching and Relaxation:

Yoga helps in the relaxation and stretching of the muscles. Yoga helps to reduce the tension in the stress-carrying muscles. Holding yoga poses for a certain period enhances flexibility in specific muscles, stretches a few other muscles, and improves stretch and flexibility, enhancing mobility. Stretching by yoga increases blood circulation, allows nutrients and toxins to flow out, and improves the muscles' nourishment in the back.

Practicing yoga helps in relaxation and improves blood circulation. Breathing is essential in yoga, as there should be rhythmic breathing while holding yoga postures. In addition, there should be rhythmic coordination between inhaling and exhaling. Breathing patterns play a significant role in the quality and effects of yoga.

• Body Alignment:

Yoga postures help improve the body's balance and flexibility. Yoga practice trains the body to be healthy. Continuous practice helps the body to improve balance and posture. Additionally, yoga helps enhance strength and stretch the muscles side by side. Proper postures help in the proper alignment of the spine, which reduces or avoids lower back pain.

• Awareness of the Body:

Consistent yoga enhances awareness of the body. Proper positioning and repositioning not only helps to improve stretch, strength, and flexibility but also helps to understand the limitation of the body. In addition, increased awareness is a preventive measure that helps people understand what types of movements should and should not be performed.

What Are the Mental Benefits of Yoga?

Yoga is usually recommended for people with back pain as it relieves the pain and strengthens the muscles, also reduces the stress and depression caused by this condition. In addition, yoga practice helps us to learn more about our body and helps us to reduce the negative effects of tension and imbalance. Regular yoga helps to release tension and enhance the strength and balance of the muscles.

What Are the Yoga Poses That Are Practiced for Back Pain?

Yoga can help mainly in improving back pain. However, it should be followed by a doctor's consultation and performed with the help of a trainer. Some yoga postures are

Cat or Cow Stretch:

• A gentle backbend stretch that helps mobilize the spine.
• Muscles activated: erector spinae muscle, rectus abdominis muscle, triceps muscle, serratus anterior muscle, gluteus maximus muscle.

• Procedure to Be Followed:

1. Stand on the arms and knees on a mat, the arms in the shoulder distance apart, and the knees in the hip distance apart.

2. Slowly move the navel toward the spine while exhaling proceeded by inhaling.

3. Repeat the movement while inhaling all the time. It should coordinate the breath and movement.

4. Do it five to ten times a day.

Standing Forward Fold Posture:

• The standing forward fold posture helps to deal with the imbalance and improves strength.
• Muscles activated: hamstring muscle, deltoid muscle, gluteus maximus muscle, triceps muscle, quadriceps muscle.

• Procedure to Be Followed:

1. Standing with feet hip distance, raise the arms above the head and the palms should be facing inwards, but they should not touch while inhaling.

2. While exhaling, bring the arms to the side and then to the ground bend at the waist.

3. Relax the neck as the head drops, and hold this position for five smooth and calm breaths.

4. Should bend the knees to come out of the posture and slowly start coming up the vertebrae.

5. Perform this posture 3 to 5 times.

Bridge Posture:

• It is a backbend that reduces the pain in the back and head.
• Muscles activated: rectus and transverse abdominis muscle, gluteus maximus muscle, erector spinae muscle, hamstring muscle.

• Procedure to Be Followed:

1. Start lying on the mat with the back, knees bent, and feet on the floor.

2. Slowly lift the hip above the ground with the arms at the sides, flat on the ground, and hold this position for 3 seconds.

3. Slowly get back down to the floor.

4. Repeat this three times a day.

Child’s Posture:

• Child's posture may look simple as resting, but it is an active stretch that works to help to elongate the back.

• Procedure to Be Followed:

1. Start with the arms stretched in front, the knees bent, and the face towards the ground. Hold for 5 to 10 breaths.

2. Then come back to the rest position by not touching the heels.

Pigeon Posture:

• It is a bit challenging, which may not seem to help back pain, but tight hips can contribute to backaches.

• Procedures to Be Followed:

1. Start with a down-facing dog position with both legs on the floor, with the left knee bent forward and perpendicular to the right. Then, simply keep the back of the right leg stretched back. Hold the posture for 5 to 10 breaths.

Triangle Posture:

• Triangle posture helps to strengthen the back muscles.

• Procedure to Be Followed:

1. Start this posture by standing position, and move the left foot 2 to 3 steps back to move the right foot to a 45-degree angle.

2. Move the right arm towards the ground and the left towards the ceiling, with both knees straight.

3. Maintain a straight back, do not overstretch, and hold it for 5 to 10 breaths.

What Are the Goals of Yoga Postures?

Yoga practice is generally not forcing one to bend or stretch beyond one’s limit, which worsens the back pain; instead, it helps improve the strength and balance of the muscles. It also improves the flexibility and posture of a person. Can perform yoga in various positions, such as sitting, standing, and lying, depending on the person's comfort.

Conclusion:

Yoga is a simple physical activity that helps treat backaches, which can be modified to the person’s comfort. Few yoga postures are not to be performed, which may worsen the back pain. People with back pain should perform yoga with the help of a trainer. Over-stretching and bending should avoid overstrained postures. Yoga also helps to deal with the mental stress and depression caused by these painful conditions. Yoga helps to deal with chronic back aches with proper asanas to be performed, strengthening and improving the muscles' flexibility.