Yoga Poses To Help Alleviate Back Pain

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The U.S. back pain market is said to approach $23 billion dollars by 2018. That is a lot of money that we could probably find plenty of ways to make better use of … if only we could collectively get our backs under control.

A big part of the problem is that we now sit more then ever, commuting, working and scrolling, leading to some pretty wicked back problems which I am now suffering from for the first time in my life.

Yoga is often recommended for bad backs, but I’ll let you in on a little secret … it can often make your back pain worse if you’re not careful! At I.AM.YOU, my yoga studio in NYC, we deconstruct the muscles involved in back attacks, and reconstruct with the right yoga sequences.

When performed correctly, there are optimal yoga poses that can not only relieve, but prevent, back pain going forward. Here are four of my faves for back pain, which I have used on hundreds of students, including myself.

Sequence begins at top left.

1. Squat (Malasana) Variation

Start with your feet and knees touching and squat low. Open your knees as wide as you can while keeping your feet together. Drop your forearms between your legs and let your head hang, freeing up the back of your neck. Optionally, you can place a blanket under your heels if the don’t touch the ground or need the extra support for your body weight.

Breathe deeply for 5-20 breaths. This stretches the erector spinae muscles, which extend the entire vertebral column.

2. Boat Pose (Navasana)

A strong core means a strong back, and less back pain!

From a seated position with your hands to either side of you, engage core as you extend the feet long in front of you, lifted to about 45 degrees. Bring your arms parallel on either side and breathe deeply for 5-20 breaths. If it’s too much for you, invite a bend in the knees to help find stability.

Think of this pose as free back pain prevention.

3. Wide-Legged Boat Pose

From Boat Pose, reach for your big toes or grab hold underneath your thighs. Open your legs wide and lift your chest from the sternum. Optionally, you can carefully drop your head back and send your gaze upward.

Hold here 5-10 breaths to really open up your outer thighs.

4. Wide-Angle Seated Forward Bend (Upavistha Konasana)

From there, gently release your legs to the ground, making any minor adjustments necessary. Be sure to remove the fleshy parts away from the sit bones as you begin to draw your forehead toward the ground, reaching long out of your waist. You can rest the forehead on a block if it doesn’t quit reach the floor.

Stay here for a while if you can, up to 30 deep breaths, stretching your QL muscle group in the lower back, the sacrum, as well as the glutes.

Source: www.mindbodygreen.com

2015-04-17T12:22:43+00:00

Related Questions

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    Q: My husband is experiencing severe lower back pain, and numbness in his leg. He has already had a series of epidural shots in his spine, and the pain is still there. He has been a body builder, and a healthy eater in the past. He is retired Army and thinks alot of the pain is due old injuries. I do not see any herbs for severe back pain. He is on Flexerol, 800 ml of motrin, and I believe next they will suggest surgery (fuse the bones together). Can you tell us what may help his back?

    A:

    It appears his condition is self-inflicted and not degenerative in nature, so herbs exclusively would not be of great help; only partial help. The drugs are making his condition worse. I would suggest he give the Full Body Detox, a try so as to purify his body so REAL healing can begin. The pain may always exist, but it could be contained. He should also see a chiropractic. Being honest too, what he is experiencing is the effect of his cause (what he did to his body under the guise of what he thought was the right thing to do in bodybuilding, and eating what he thought was healthy food). Detox first! But if he can't give up the drugs, I wouldn't recommend detoxing as herbs and drugs don't mix!

    Article:
    Can I Take Medication With My Herbs?

    Product Links:
    Full Body Detox

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    Q: I am not sure if I pulled a muscle cause I work with baggage at the airlines. And back pain and abdominal pain has been prevalent. and I hate my job have not been able to get the job I wanted and my mom keeps telling go back to college, but I want to get my degree in poetry. I probably need a new plan, I want to get married but the girl I love she is not that consciousness about her diet and I am a vegetarian. What does back pain denotes Mr. Djuethy. Thank you brother. and thank you very much cause I thank you from the bottom of my heart for being able low the prices on the herbs cause I purchase avidly. Thank you and god bless you from the universe.

    A:

    Beloved, it sounds like your back is against the wall with pressure from other people directing your life. Are you bending over backwards to try and please everybody? Pain is the absent of pleasure. Sounds like you are missing pleasure in your life.

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    The joints deal with bending and the metaphysical message the joints convey is being too rigid, too stiff or stubborn. Learn to bend in many respects. Let go! Go with the flow. This applies to some area of your life (life issues).

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    How long have you been experiencing the headaches? You've taken some powerful cleanses thus far. Regardless of what cleanse, start drinking Headache Tea daily. I make it, and add maple syrup, lemon juice, and chill it. This helps for my headaches which are sporadic.

    Product Links:

    Headaches Tea

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    You may wish to detoxify your entire body with the Full Body Cleanse in order to rejuvenate and strengthen the body.

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    I recommend the following formula: CAT AND DOG JOINT, BONE, AND CARTILAGE FORMULA

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    Q: I am a fan of JACKRABBIT FORMULA, but my real problem is my lower back. I have arthritis and I have various degrees of constant pain. Can you recommend something to help.

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    We always recommend starting off with the Full Body Cleanse to help eliminate the toxins and waste that often contributes to recurring issues in the body. You should move on to the 10 Day Candida Cleanse to specifically address the candida presence in your body. After cleansing you should avoid consuming a lot of sugar, dairy and processed foods. You can also continue to take the Candida Normalizer as a maintenance.

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    Full Body Detox - http://www.dherbs.com/store/full-body-detox-kit-p-1.html

    Candida Normalizer - http://dherbs.com/store/candida-normalizer-p-13.html

    10 Day Candida Cleanse -http://dherbs.com/store/10-day- -candida-cleanse-p-395.html

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    Q: What can I use to relieve the pain in my toes also I do not have any sex drive can u tell me how can I get it back?

    A:

    To relieve toe pain, soak the toe in hot water, sea salt, and peppermint oil for 30 minutes daily. This has detoxifying properties that will help eliminate toxins that maye be blocking proper circulation, thereby causing pain.

    Try our Headache & Pain Formula too.

    For low sex drive, try Jackrabbit Formula and Jackrabbit Extract to aid your entire sexual reproductive system.

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    Q: I have a situation I think you maybe able to help me out with. Even before I completed the Full Body Cleanse and Anti-Viral Kit (because I had HSV) I was experiencing pain in my left testical and a jolting feeling in the prostate. It began about 3-4 months ago after I contracted an STD from an ex-girlfriend and before the Full Body Cleanse and Anti-Viral Cleanse (I'm not sure if it was a result of the std or from the excessive bike riding I do) The pain has diminished a lot from a few months back. However it's still occasional and I?ve noticed now that I'm in a relationship and sexually active again that I have an orgasm a loooot sooner than I did prior to those 3-4 months ago. Hours compared to minutes now. And once I do I feel a sensitive sensation (not pain) in the left testicle. I visited a Urologist a few months ago for testing and he did a ultra scan, test etc. and said he didn't see anything wrong. Can you recommend anything that would correct this and get me back to my normal Stallion like self (smile)? Thanks again and you're always in my prayers.

    A:

    The pain/sensation in the left testicle is conveying a message to you - REPAIR and REJUVENATE your sexual system. Read our article entitled TESTICULAR HEALTH.

    Try the Male Cleanse and/or Jackrabbit (3 capsules), Prostate Formula (3 capsules), Male Hormonal Formula (3 capsules), MSM Sulfur (3 capsules) and drink 1 cup of the Male Health tea every day. These formulas help to provide essential nutrients conducive to male sexual reproductive health.

    Also, you can use the Alpha Male Oil and massage your testicles with your hands 2-3 times a week to nourish, rejuvenate, and repair the testicles, prostate gland, and penis.

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    Q: I know that I need to do another Full Body Detox , but I'm wondering what the metaphysical reason is behind most of my ailments showing up on the right side of my body? I have sinus pressure, and discomfort which cause ear clogging, pain at the base of my head (not sure if that is connected to the sinus issue), lower back and flank pain, and follicles on my ovary (I have on both as well as fibroids), but most of my discomfort is on the right side of my body. What does this mean?

    A:

    Our article 'Right Side vs. Left Side' should be up on the site next week, Beloved. It answers your inquiry. Please stay tuned to Dherbs.com! Article will be a "Featured" article. The right side is the masculine side and deals with feelings of aggression, assertiveness, responsibility, active rather than receptive, etc. Taking on too many masculine attributes. More rational than emotional and intuitive.

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    Q: Please advise if you have any solutions/comments for lower back pain due to a strain. ALL Natural!

    A:

    LOWER BACK PAIN IS USUALLY CAUSED BY COLON PROBLEMS. I'D SAY TO DETOXIFY YOUR BODY WITH AN EMPHASIS ON THE COLON. CHECK OUT OUR FULL BODY DETOX AND DHERBS 10-DAY SUPREME COLON CLEANSE. ALSO, DO YOU FEEL YOUR BACK IS AGAINST THE WALL IN SOME LIFE CIRCUMSTANCE? ARE YOU BENDING OVER BACKWARDS FOR SOMEONE (TO HELP SOMEONE)? YOU NEED TO ASK YOURSELF THESE QUESTIONS.

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    Q: I had been having horrible pain in my abdominal area, I went to the doctor they did and ultra sound and found a small cyst on my left ovary. Now the pain has extended to my back. I'm going to order the TOTAL WOMAN CLEANSE when I get the dough...what can I get now to help with the pain and dissolve the cyst naturally. Thank you for your time. Peace

    A:

    The best thing you can do is CHANGE your diet and start eating healthy right now. Order FEMALE HEALTH TEA and begin with diet and drinking tea until you can obtain the TOTAL WOMAN CLEANSE and FULL BODY DETOX. There is help for you, Beloved!

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    Q: Dear Sir, I was told that you were going to be sending me an email about my situation. I've wrote you a few times giving you bits and pieces of information it seems. I was asking one of your representatives about surgery and from the information I gave him he seems to think that I didn't give you all the information that I should have. Well about 13 years ago a lump formed in my breast after my 4th child was born. For years it's just been there. In 2005, after a mammogram they found calcifications in my breast. They did a biopsy and it came back fine. Six months later they decided that they wanted to remove the lump and when they did they found a small tumor. Since then I've taken herbs and God completely healed me. Well after another six months the lump came back but I didn't want any more surgery so I looked up poultice in my "Back to Eden" book and found a poultice that I used. I mixed flax seed meal, yellow corn meal, and funnelgreek tea together and left the poultice on my breast overnight for three nights. My breast began to get sensitive so I stopped using it. About a week later I noticed that the ducted around my nipple was indented, soon after that my nipple itself went inward, then after that I noticed what I thought was another lump in my breast but over a short period of time the lump extended from my armpit to my nipple. Now that whole area is hard and red. I got an ultrasound done and it revealed that I have swelling and cystic form in my breast. They want to do a biopsy but I am against it from what happened last time. Now I have pain in my arm also and at night I can barely sleep. I am at my wits end and don't know what to do except maybe go ahead and let me cut my breast. I have started your Detox program and I know it's working on my body but I don't want if it's doing anything for my swollen tissue inside my breast. I have lost my concentration because I'm constantly reminded about my breast because of the pain. I am a full time student but I'm thinking about dropping out of my classes until this issue is resolved because I can't focus on anything but the pain right now. I went a different doctor on 10/27/08 and they did a cvc (whatever that is) looking for an infection inside my body. The test came back normal, but my scheduled ultrasound is not for another week and I've told them that I'm in pain and need something done now. But they said that's the first available time.

    A:

    It appears the pain is just too unbearable for you and as such you may have to give in to the surgery in order to get immediate but short term relief. I had a friend who experienced what you experienced and the pain was so unbearable she couldn't sleep. I felt for her and I feel for you. I think you must do what is necessary for elimination or reduction of pain first and foremost. The FULL BODY DETOX (FBD) is helping your swollen tissues, but it seems you mind is so distracted that you are in doubt mode and doubt is the subconscious will to fail. If you know you can't do what you need to do (naturally) to deal with this situation, do what you must for present day relief. You have free will here, Beloved! Please use FEMALE BREAST OIL and Drink FEMALE HEALTH TEA during your FBD.

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    Q: Are there any natural muscle relaxants? Or natural remedies for chronic lower back pain?

    A:

    For back pain, see a chiropractic. Herbally, you can take the Nerve Formula, MSM Sulfur, and Headache and Pain Formula available on our on-line store. Soak in hot water, 1 box of sea salt, and 6 drops of essential oil of peppermint (added to bath).