10 Simple And Effective Exercises In Yoga For Back Pain


Back pain is a debilitating feeling that we all have experienced some time or the other for variable reasons. Most of us neglect it, in the beginning, hoping it will go away on its own, and many times it does. But, often a simple back pain can develop into a chronic condition and the person concerned will have a constant backache that just won’t go away. Chronic back pain is one of the most common conditions plaguing people across age groups today.

It is very difficult to specify the exact reasons that can cause back pain. It can happen for various reasons – even an extra soft or sagging mattress can give you severe back pain. However, if your back pain does not seem to go away despite simple lifestyle changes, chances are you have a more serious problem than just an unsupportive mattress.

Common reasons for severe back pain are ligament or muscle pull, a degenerating vertebral disc, irritated or inflamed nerve roots that run from the lower back to the legs, strained back muscles, and poor posture during sitting, standing or sleeping. Our back constitutes of the spine, and muscles and ligaments that protect it. The spine itself is made of flat little bones called vertebrae, and cushion like cartilage called intervertebral disk fill up the gaps between the vertebral bones. The intervertebral disks act as shock absorbers. Nonetheless, due to poor posture or injury or inflammation, the vertebral disks may undergo serious damage.

People who are overweight are usually at a greater risk of back pain because the excessive weight they carry around the abdominal region leads to poor physical posture. Pregnant women too are at a risk because of the changes in their bone structure during pregnancy. People who have weak bones, or are suffering from conditions like osteoporosis (brittle bones) and fibromyalgia (muscle pain and tenderness throughout the body) are likely to experience frequent back pain. However, back pain can affect anybody and everybody at any time for reasons beyond those mentioned above.

When your back pain has stayed on for more than three to four days and painkillers don’t seem to help, it is advisable that you see a doctor. It is very likely that your doctor along with prescribing medications will also ask you to start physiotherapy, which is not the same as regular exercise. While any kind of exercise is good for your body, if you have back pain, lifting weights or movements that require good posture may cause more damage than good. Physiotherapy is designed to target specific trouble areas to alleviate pain and reduce muscle tension. Research has established that regular practice of yoga is also highly beneficial in the management of back pain. Among the several benefits of yoga connected to both the mind and body, it helps reduce pain while strengthening your body. Described below are ten such yoga postures that can effectively alleviate back pain and keep it away for good.

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