Backache, Back Pain and Yoga

Millions of people suffer from backache around the world. It is believed that 30 percent of us will suffer from backache at some point in our lives. 

Much of the pain and future symptoms can be relieved by yoga by:

• Strengthening the abdominal muscles
• Strengthening and relaxing the muscles in the back
• Maintaining health of the spinal discs and supporting ligaments 
• Restoring the spine to its correct alignment
• Helping the digestive system to function properly
• Restoring hormonal balance and relieving congestion in the reproductive system
• Relieving tension with relaxation and meditation

There are many causes of backache:

1. Lower back pain

This accounts for about 80 percent of backache caused by weak back muscles and inflexible muscles and tendons. Some of the causes are as follows:

• Referred pain from abdominal or reproductive organs. Examples of this may be constipation and gas.
• Pelvic congestion due to intestinal or other infections in the areas such as the bladder, vagina and prostate. It may include women experiencing pain prior to menstruation and hormonal imbalances.
• Weak abdominal muscles or too much fat, the inner organs fall forwards, causing a pull on the vertebrae behind. 

2. Slipped Disc

A prolapsed disc is the rupturing of the pads that are found between the spinal bones. Jelly-like fluid spills out towards the spine, pressing against the spinal nerves. 

Pain is felt in the waist or lower back, and there may be shooting  pain, tingling and numbness in the legs. The pain increases during deep breathing.

3. Inflammation of the vertebra (Spondylitis)

Inflammation of the vertebrae causes pressure on the nerves coming out of the spinal cord. Also when the vertebra slips or forms bony outgrowths, there is also pressure on the nerves. Pain can be felt in the neck, shoulders and even down the arms when in the upper spine. Pain is felt when deep breathing and also twisting the spine. Ankylosing spondylitis is an inflammatory disease that, over time, can cause some of the vertebrae to fuse. This of course makes the spine less flexible.

4. Tension 

When we are tense, this affects our body and often manifests in the muscles in the back. It is interesting that we have last remnants of tail in the coccyx (tail bone). Animals use their tails to swish away emotions of anger and fear. When we feel unhappy in some way, this often appears as pain in the lower part of the back.

5. Acute pain

This is severe and means a person is unable to walk with immediate bed rest.  Yoga techniques such as lying on a hard mattress and practising makarasana and advasana should help, along with relaxation such as massage, hot and cold compresses and yoga Nidra. 

6. Sciatica 

When the ruptured fluid presses against the sciatic nerve, acute sciatica will prevent walking and will be stronger in the morning when rising. 

7. Chronic backache

This is less intense backache over a longer period of time. 

Yoga Practices 

(Should be done under the guidance of a qualified yoga instructor.  Contact us for for information by heading to our website: https://www.yogamyoga.com)

Lower back pain - long class

Tadasana                     10 times

Tiryaka Tadasana        10 times

Kati Chakrasana          10 times

Shavasana

Pawanmuktasana        3 right leg, 3 left leg, 3 both legs together

Jhulana lurhakanasnaa 20 times

Nauka Sanchalana        10 times each side

Chakki Chalanasana     10 times clockwise and 10 times anticlockwise

Ardha Bhujangasana    7-21 long Ujjaji Breaths

or full Bhujanasana

Shalabasana                   3 times holding the breath

Dhanurasana                 7 to 10 breaths

Makarasana                   Relax

And Yoga Nidra            30 minutes

Lower Backpain - Shorter class (For evenings or immediate relief)

Tiryaka Tadasana        10 times

Kati Chakrasana          10 times

Jhulana Lurhakasana    20-30 times

Chakki Chalanasana     10 times clockwise and 10 times anticlockwise

Ushtrasana                     7-10 breaths

Marjariasana/Bitilasana 15 rounds with the breath

Shashankasana Stage 1   resting and stretching the back

Yoga Nidra

Slipped disc and Sciatica

Uttan Tadasana             9 times

Pawanmuktasana          3 times with right leg, 3 times left leg and 3 times both legs together

Kandharasana               once only, hold for seven breaths

Ardha Bhujanasana      3 times, hold for seven breaths each time

Ardha Shalabhasana    3 times each leg, hold breath and posture for as long as comfortable

Saral Dhanurasana        3 times for as long as is comfortable

Makarasana                 To relax

Advasana or Matsya Kridasana (for sleeping)

Precautions: Avoid forward bending, and crossed-leg asanas (use Vajrasana instead). When things are getting better more to the programme for the lower back.

Sciatica: all the above precautions and avoid sarvangasana and halasana and extreme forward bending postures.

Cervical Spondylitis

Skandha Chakra            10 one way and 10 the other,  mornings and evenings.

Greeva Sanchalana        10 times each practice, mornings and evenings. 

Tadasana                        10 times

Kati Chakrasana            10 times

Jhulana Lurhakasana    20 times

Ushrasana                      7 breaths

Majariasana                   15 breaths

Pranamasana                    25-50 breath

Jala Neti                        Daily

Yoga Nidra                    30 minutes

For more information contact us by going to our website: https://www.yogamyoga.com

Our classes are held in Durban, South Africa