Yoga For Lower Back Pain Relief

Yoga has been advocated in the following article as being the best activity for preventing lower back pain. ‘Rag doll’ and ‘down dog’ are two of the best yoga exercises that can lengthen the spine, the back of the neck, and lower portion of the legs. The pigeon pose is also effective for relaxing the back muscles. Yoga also lowers blood pressure. Meditation allows you to know the status of your mind and body, especially the posture of our back. Yoga for lower back pain relief is recommended to be one of the best alternative therapies for lower back pain relief.

Yoga For Lower Back Pain Relief

Yoga is one of the nondrug, nonsurgical therapies that has been shown to benefit back pain

Northeastern Junior College and the Logan County Chamber of Commerce wrapped up their 2011-2012 Ladies Lunch Out series Thursday, with “Harmony Thru Meditation and Yoga,” presented by PetieSabala.

“In yoga the practice is just to lengthen our muscles and relieve stress,” he said. “Lengthening your muscles and allowing them to relax is one of the best ways to relax your body.” “I personally find yoga at the end of the day is one of the best practices — P.M. yoga — because it just kind of relaxes everything, resolves stress.”

He talked about several yoga poses for lower back pain, including rag doll and downdog.

“It lengthens the back side of your neck, your spine and the back of your legs,” Sabala said about the downdog pose. “A lot times when we exercise we don’t pay attention to back side of our body.”

Another form of downdog is the pigeon pose, which also helps with lower back pain.

Yoga can also help with flexibility and lower blood pressure.

“We’re working with our minds and our breath at the same time we’re moving our body,” Sabala said. “So when you’re moving your body you’re focusing on what that hand is doing, where do you lift that leg at, how does it feel, how does your breath feel within the movement.”

He recommended doing yoga on an empty stomach; don’t have anything in your stomach three hours prior.

Sabala suggested the yoga last for an hour and a half to two hours.

He pointed out that since he has started practicing yoga, his diet has changed quiet a bit.

“Once you start understanding yoga and what your body does, then you’re conscious about what you put into your body,” Sabala said.

After his yoga practice he’ll sit for 20 to 30 minutes and meditate. He’ll either be cross-legged or in a chair or he’ll do a savasana pose, “a carpet pose where you’re laying on the floor, feet kind of spread and hands off to the side, palms up.”

Sabala described meditation as a “nice little practice to kind of quiet your mind.” In today’s world everybody’s always working, they’ve got stress and guilt and those things can really add up and start to cause problems, he said.

Meditation is “consciously being knowing about your body, being aware of what your body’s doing at the present time, being present with yourself at all times.”

“Sometimes you’ll find yourself going in and out of self,” Sabala said.

Meditation can help you sleep. He recommended meditating in the morning and the evening, before going to bed.

Sabala suggested finding a meditation room, a quite room that has some pillows.

“When you’re doing meditation you kind of want to have your tailbone higher than your knees, so then you’re propped up a little higher,” he said.

If you have to be around noise, concentrate on distracting that noise away from you.

“Just think about what you’re doing, how you’re sitting, how your knee feels, how’s your breath,” Sabala said.

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Yoga for lower back pain relief has been found to be one of the most effective alternative therapies for treating lower back pain, as it helps the back muscles and the lower portion of the legs. It also reduces stress largely. While doing Yoga, it is best done on an empty stomach, and should last for a couple of hours. Proper breathing is important and meditation is a useful way to make you sleep and relax your muscles. Meditation along with Yoga can produce excellent results in preventing lower back pain. Following certain poses regularly for at least one hour will produce the desired result. You do not have to buy any fancy leotards and Lycra, just wear some comfortable and loose clothing to get the best from your Yoga sessions.

Learn how to do the half dog and down dog when using yoga poses for lower back pain relief in this free exercise video from a Hatha yoga teacher Elizabeth Rose from Expert Village.

The majority of Americans will experience low back pain at some point in their lives. Beth Shaw, YogaFit’s creator and founder of ACE Fitness, demonstrates 3 poses that can help relieve low back pain.