What Causes Back Pain?
Back pain has many causes such as
herniated, bulging or slipped discs, inflamation, arthritis, fractures, pressure on the nerves, pinched nerve or a misalignment in the vertebrae. Strains and sprains can also affect the spine and cause back pain.
Lifestyle Triggers
Back pain can be brought on by things you do, or don't do, in your day-to-day life, for example:
Slouching at your desk
Lifting heavy objects
Being overweight
Not exercising
Smoking
Wearing high heels
Emotions
Don’t underestimate the power of feelings to bring on pain. Stress can lead to muscle tension in the back, and depression and as a consequence anxiety may make the pain feel even worse.
5 Poses To Ease And Improve Your Spinal Health
1- Seated Twist Pose
Cross the legs and pop a cushion under the bottom if it helps for comfort. Inhale and with the exhalation, turn the torso gently towards the right, looking back if possible. Placing one arm on the thighs and the other to the back of you on the floor.
This pose with the gentle twist will open the tight shoulders, stiff neck, tight hips and lower back while encouraging prana, breath, flow without much effort.
Remain in here, for about 4 breaths and allow the shoulders to be soft and on the exhale allow a sense of ease into the body.
Repeat to the other side, counting for 4 breaths once again.
2- Table Balance Pose
Inhale, extend your right foot towards the back, foot is flexed like you're going to make a foot print on the back wall, knee is straight, hips squared to the floor, core is engaged. Slowly extend your left arm forward, keep the hand and neck in line with the spine. Hold here for about 2 breaths or longer if comfortable to 4 breaths. If there is discomfort raise the arms or the legs until you can lift both arm and leg together.
3- Child Pose
Bending the knees and taking the feet behind you, while the toes touch each other, knees wide, take the torso in a forward fold, bringing the chest and face close to the floor, while stretching the arms out in front of you.
Close the eyes and make sure the face touches the floor while taking the neck forward. Remain here for about 8 breaths focusing at the middle of the brows, with the eyes closed.
4- Bridge Pose
Lay flat to the mat on your back. Inhale - bend the knees and bring the feet close to your hips. Exhale - raise the hips off the floor. Inhale - press the knees close to each other. Exhale - lock the chin and raise the hips higher.
Inhale/Exhale - stay in Bridge Pose for about 6 breaths.
Inhale - slowly moving from up to down, bring one vertebrae at a time down and finally rest the hips on the floor.
Exhale - stretch the legs out and relax in Corpse Pose, Savasana.
5- Reclined Twist Pose
Inhale - lift the knees and bring them to the chest. Exhale and place them on the floor towards the right side and extend the arms to shoulder level.
Inhale and look towards the left side if this is comfortable as you remain in twisting the lower body.
Inhale/Exhale to stay in Supine Spinal twist.
Inhale/Exhale and stay for about 4 breaths.
Inhale, release and gently come back to the centre.
Exhale and gently to go to the other side taking the hips towards the left side as you look towards the right side.
Inhale/Exhale and stay for about 4 breaths.
Inhale - release and come back to the centre. Hug the knees into the chest, tummy.
Take a few moments to relax.
Practicing yoga for your spine will move you out of the plane of forward motion and into side bending, twisting and back bending. This helps balance strength and flexibility in the muscles that support your spine reducing back pain, improving posture, and generally making you feel good.
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