People's current daily lifestyle, chaotic and above all sedentary, often leads everyone to assume completely wrong body postures. There are many people who spend whole days sitting at the desk or in the car, on the sofa, and often contract their own body in the wrong way.
To be affected by all this, in addition to the cervical, is the spine. The backbone is also the catalyst for all the psychophysical tensions and emotions that can exacerbate an already existing problem: often the weight of responsibility lurks on everyone's shoulders and back.
For this reason, tension and bad posture often turn into pain. And it is for all these reasons that back pain is now considered as the disease of the century.
Many people live with back pain daily. They may experience pain in the cervical vertebrae, or in the thoracic vertebrae between the cervical and lumbar spine, or in the lower back. This is why doctors keep repeating: physical activity is important to relieve back pain.
Surely one of the most suitable physical disciplines to combat back pain is Yoga. Yoga is a delicate discipline, which has the advantage of relieving some chronic pains, such as those related to the spine.
Some postures are very useful for this purpose and are also quite simple to perform. But why is this discipline so beneficial for low back pain, neck pain, scoliosis, sciatica and all the ailments that affect the spine?
First, thanks to the positions taken, all the tensions of the muscles, which are often the cause of the pain, are dissolved because slowly the muscle groups relax. Furthermore, Yoga allows a slow but effective strengthening of all back muscles, balances the posture and so the pain gradually disappears. Finally, Yoga makes the back incredibly more flexible and the stiffness, which is often the cause of pain, disappears completely.
So, what are the most suitable Yoga positions to prevent or treat back pain?
Best Yoga Pose for Back Pain
Adho Mukha Svanasana (Downward Facing Dog Pose).
This position is great for relieving back pain, as it deeply stretches the entire back of the body. It also tones the nerves and muscles and strengthens the joints. This position is very effective and can be practiced at the beginning of a Yoga session as a warm-up.
Bhujangasana (Cobra Pose).
The Cobra Pose is very useful in cases of back pain, as it increases the flexibility of the spine and strengthens its muscles. Furthermore, thanks to this position, the neck and back muscles are strengthened, it reduces stress and fatigue, and is very useful for relieving sciatica pain. Since it is a backward bend, it is not recommended to practice it early in the morning as soon as you wake up when the body is not very hot and not too flexible.
Balasana (Child Pose).
It is a simple but valid and effective position, which aims to stretch the spine and at the same time relax the muscles. It is therefore excellent for relieving neck pain and back pain. It can be performed between one Asana and another or directly at the end of the Yoga session.
Marjariasana (Cat pose).
This Yoga position relaxes the back, from the neck to the lower back and shoulders. Moreover, thanks to this position the spine becomes more flexible, the neck is subjected to a delicate massage and neck pain often fades, preventing the onset of pain on the back, shoulders, and neck and various types of back pain disappear over time.
The advice is to practice Yoga positions in the morning. You can also perform all the positions in a row and several times or choose the ones that give you the most relief.