YOGA FOR LOWER BACK PAIN

In today’s nonstop world, we're all guilty of putting too much pressure on our bodies. Yoga consist of a combination of physical exercises, breathing exercises, and meditation. Yoga has been used for thousands of years to promote health and prevent disease, and many people with back problems have found yoga to provide several benefits, including 
Relieving pain
Increasing strength and flexibility
Teaching relaxation and acceptance.

In recent years, researchers have become interested in studying the effects of yoga on treating disease, and studies are encouraging that yoga can be a useful part of the treatment plan for many medical conditions as varied as heart disease, carpal tunnel syndrome, epilepsy, asthma, addiction, and many neck and back problems.

Will Yoga Help Back Pain?

Although no one treatment works for everyone, many aspects of yoga make it ideal for treating back pain and neck pain. For example, studies have shown that those who practice yoga for as little as twice a week for 8 weeks make significant gains in strength, flexibility, and endurance, which is a basic goal of most rehabilitation programs for back pain or neck pain.

In addition, the breathing and meditation aspects of yoga induce a "relaxation response" that has been found in many studies to assist people in decreasing their pain. Yoga has also been found to be helpful in the treatment of depression and anxiety that often accompany pain problems.

People who suffer from ongoing or recurrent bouts of back pain often have to try a number of different forms of exercise to find the most appropriate therapy to manage their pain. For many, yoga has proven to be a safe and effective way to finally alleviate many forms of back pain or neck pain and help prevent ongoing problems.

How Yoga Can Help

Yoga can provide several healing benefits for people with various types of back pain. For example, yoga can help by:

• Healing injured back muscles
• Speeding time to recover from an injury
• Preventing re-injury
• Helping maintain a regular level of daily activities and avoid disability

Among other things, yoga helps ease lower back pain by gently stretching and strengthening the muscles of the lower back and legs and increasing blood circulation, which in turn brings healing nutrients to the injured tissues.

YOGA ASANAS (EXERCISES)  FOR BACK PAIN

1. Bhujangasana
2. Ardha Salavasana

3. Salavasana

4. Dhanurasana

5. Ardhamatsyandrasana

6. Tadasana

7. Salamba Bhujangasana

8. Veerasana

9. Savasana

PRANAYAMA

1.  Anulom Vilom

2. Bhramari

CONTRAINDICATIONS

All Forward Bending Asanas

Sarwangasana, Halasana, Shirshasana (Head stand) & its variations

Fast Breathing, Left nostrill Breathing, Bhastrika Pranayama, Any Pranayama with Kumbhak.

Precautions

Do not practice any Asana OR Pranayama in which you don’t feel comfortable.

Do not over do the exercises if you feel pain in your body.

Start exercises mildly and then increase the repetitions as per your capacity.only practice Yoga and other exercises under the expert supervision otherwise do not do it.