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Back Pain Yoga Therapy

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The spine is our pillar, our main skeleton. Through it pass our thoughts and feelings. From the spine, the whole body develops in an embryonic form.

It can have a profound effect on our mood if we have back pain. Stress can cause our muscles to tense up, which ratchets up the pain even more. That people who have chronic back pain get depressed, anxious and irritable. The kind of back pain that follows heavy lifting or exercising too hard is often caused by muscle strain. But sometimes back pain can be related to a disc that bulges or ruptures. The reasons of back pain can be different, post-traumatic; a sitting job; after lifting weight; stress…

Low back pain can be more than just physical. Among many others a somatic symptom created by the unconscious to distract us from emotional issues that we want to repress. All unexpressed feelings and words turn into back pain. These feelings want to come out, but we do not give them chance – they begin to ache and hurt us. Also, in the back lurks all our fettered desires and fears of being misunderstood. With the help of pain a person evades responsibility unconsciously.


When we know the true reason of our pain we can change something in our life, to change our job, to finish a relationship or just be relaxed. We need to address ignored emotional or relationship problems, and/or better manage our stress. This would include alternative treatments such yoga, relaxation therapy, as well as targeted exercises, the primary goal of which should be to bring the muscles back into a proper balance. One of the good reasons for this is a sedentary lifestyle, in which the back is in an unnatural position – often hunched over. Therefore, first of all, this situation needs to be changed.

Mindfulness can help us to reduce back pain and also improve emotional control by increasing brain blood flow to the frontal lobe.

Depending on the cause, low back pain can be treated with progressive muscle relaxation too. This is a technique in which we learn how to decrease our anxiety by becoming more aware of how we can tense and then relax our body.

We need to lower our standards or adjust our goals and give our body more rest and recovery.


Marjaryasana – Cat/Cow Pose.

Ardha Matsyendrasana – Half Lord of the Fishes Pose.

Adho Mukha Svanasana – Downward Facing Dog Pose.

Trikonasana — Triangle Pose.

Supta Kapotasana – Reclining Pigeon Pose.

Bhujangasana — Cobra Pose.

Salamba Bhujangasana — Sphinx Pose.

Balasana – Child’s Pose.


What asanas should be avoided:

Natarajasana – A dancer’s pose. Someone suffering from slip disc should avoid this completely. As a lot of pressure is felt at the lower back.

Padangusthasana – Big Toe Pose. In Padangusthasana, the spine gets a maximum stretch right from the base of the spine, and hence if there is any kind of injury at the lower back close to the sacrum or the tailbone, this pose will add additional pressure and may bring uneasiness to the breath creating harm to the ligaments and the muscles around the lower spine.

Sarvangasana — Shoulder Stand Pose. Always listen to your body and stop if it hurts.

Urdhva Dhanurasana – Full wheel. It puts extra pressure on the spine.

Parivrtta Ashtachandrasana – Revolved High Lunge Pose. The pressure is in the lower abdominal area and pelvis.

Ustrasana – Camel pose. It puts a lot of pressure on the lower back.

Uttanasana – Standing Forward Fold. Ifit’s done without guidance it can be very harmful to the lower spine area.


Paschimottanasana – Seated Forward Bend. If it’s done improperly it creates the risk of pinched nerves.

Matsyasana – Fish pose Do this pose with a bolster on your mid-back and a blanket to support the back of the head.

Yoga should feel good in our body, mind and soul.

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