I have been doing yoga for a while now, but recently my lower back has been really sore What yoga is good for back pain? I have heard of a few things which help but now I need it - I can't find it!
I always have back pains too. I went through many forums and I did found some but I forgot most of them. The only thing I remember is doing the Palm Tree Position, if that's correct. And something like bending each knee while in lying position then alternately reach the forehead while doing some breathing exercises. Anyway, we can always google it.
I always use this website when I need info for yoga... Here's some articles on yoga for back pain.. I'm pretty sure they have routines for it, too. http://iyogalife.com/back-pain/ Good luck!
The whole yoga experience is engineered to looking after your body and specifically your back. Working on spinal alignment by bandha control and many asanas (postures) that move the back are beneficial. Some good ones to use are Tadasana (king posture working on that alignment) Bhujanasana (cobra). Always ensure there is no disease or damage to the back and it is simply postural aches. Move it or you lose it. If after a gentle wiggle you find your pain gets worse consult a yoga teacher or doctor for advice. Keeping your body in good health is your responsibility. A more specific description of back pain may suggest more specific responses. Position, what makes it better/ worse. Edit: After rereading the OP. You are either not strong enough, not flexible enough or have a disease or your posture is wrong. Try not to compete with your neighbour or try to achieve beyond what your body will do. Be gentle with yourself. Does any specific posture make your lower back hurt?
I didn't get back pain from yoga; it was from moving a bed upstairs! I will try out what you have suggested and see how it goes, thanks
In that case you need therapeutic or rehabilitation yoga to recover from an injury. Injury causes spasm which is designed to rest the part to allow healing to occur. 3-6 weeks rest but use yoga as adjunct to rest. Maintain spinal alignment but do not use challenging postures. Strengthen weakened structures. Cobra pretty good balanced with forward bend but only within comfort zone. Do include gentle twist. There is a nice sequence known as the 'spinal wave' that can be carried out seated or in postures like majariasana (cat). The pelvis is alternately tilted forward and backward and this movement is reflected in the whole spine. A little bit like belly-dancing or humping a pillow. Avoid beds in future unless as an adjunct to appropriate physical exercise or rest Drink plenty of water to 'oil the joints'. Alcohol dehydrates. https://www.youtube.com/watch?v=8oOYwmiYCw0"]https://www.youtube.com/watch?v=8oOYwmiYCw0 Caution: In the above video the neck should not be extended back as illustrated, but kept with chin tilted in, as this puts a great strain on the neck vertebra.
my two cents...had sciatica bad. got larry payne's book 'yoga rx'. did the specific back exercises about 6 days a week for a couple months, sciatica improved a lot. did not go beyond point where it hurt to do the exercises. if the pain comes back, i go back to 6 days a week.
I have sciatica also, and doing the Back Wave has helped it somewhat. Not majorly, but then again, I don't do it every day. I really should - I could use the centering besides the obvious relief. **I did this one before even watching the routine - just how it felt best for my body naturally! I guess there's some yoga in me after all. Hope you guys are feeling well again soon! <3
I would consider that the simple posture Savasana (Corpse) is the King posture for back therapy. You can carry out the spinal wave from this posture as well. If you place a brick under your pelvis/start of lower back you can turn it into a mild backbend with a greater opening of the chest. A bolster under the whole back from lower back to head is also therapeutic. Bolster: Brick:
