8 Yoga Twists (Yes, Twists!) That Actually Ease Back Pain
Back pain affects millions of people around the globe. In the United States, almost 80% of the population will suffer from back pain at some point in their lives. (1) Back pain is mainly caused by trauma, physical activity, poor posture, or in some instances, disease. In most cases, back pain will ease or get better without surgery.
To help alleviate the symptoms of back pain, doctors, chiropractors, or wellness professionals will recommend an array of exercises or lifestyle changes that can ease back pain before it becomes chronic, or prevent it altogether. Some of that advice is as follows:
- Healthy diet: A well-balanced diet can combat obesity. Carrying too much weight can lead to spinal stress.
- Good posture: Poise and good balance while sitting or standing for any length of time can promote good posture supporting the spinal region and preventing injuries. (2)
- Quit smoking: The risk of developing osteoporosis or lumbar disc disease increases if a person smokes. Smoking also impedes healing within the bones that can intensify chronic back pain. (3)
- Exercise and keep moving: Exercising core muscles around the back and abdomen can strengthen the spine, preventing injury. Endorphins released by exercising may also help block out pain for those suffering from backache. (4) Keeping on the move can prevent stiffness and encourage blood circulation, encouraging speedier recovery. (5)
Yoga Twists Can Ease Back Pain
One of the most effective treatments for the prevention of back pain is yoga, an ancient form of exercise focusing on strength, flexibility, and breathing, boosting physical and mental wellbeing. Yoga is a gentle practice that exercises the mind and body, combining somatic posture, breathing techniques, meditation, and relaxation. (6) Certain yoga poses, or twists, can improve movement in the spinal column that ease back pain by increasing blood flow between discs and supplementing fluids to prevent wear and tear to the vertebrae. Here are the most effective yoga twists to ease back pain.
Revolved wide-legged standing forward fold (parivrtta prasarita padottanasana): A yoga twist that stretches the whole body including the lower back, spine, and adjoining muscles. Improved spinal flexibility helps retain fluid and nourish discs. Prasarita padottanasana, a simple standing wide-legged forward fold without the twist, is also a helpful stretch for the hamstrings, calves, hips, upper back, and shoulders. (7)
Twisted chair pose (parivrtta utkatasana): A standing twisting pose, twisted chair can be a little challenging for beginners but it’s a wonderful movement for the spine and worth practicing. Twisted chair pose strengthens back muscles and brings relief to the spine. (8)
Revolved crescent lunge: Sometimes called the parivrtta anjaneyasana, stretches the spine, chest, lungs, shoulders, and groin. Revolved crescent lunge also stimulates the kidneys, digestive organs, and liver. (9)
Parivrtta trikonasana (revolved triangle pose): A straightforward twisting pose for beginners or advanced yoga practitioners. The revolved triangle pose has many benefits, including reducing stiffness in the spine, helping to increase flexibility. (10)
Revolved half moon pose (parivrtta ardha chandrasana): This is a strenuous twist that requires balance and stability. However, it can benefit the whole body by improving robustness in the ankles, thighs, stomach, buttocks, and lower back. Revolved half moon pose also stretches the shoulders, chest, torso, and spine while creating durability in the core and abdominal muscles, pelvis, and lower back. (11)
Ardha matsyendrasana (half lord of the fishes pose): A seated twist that improves flexibility. It can also stretch and tone the spine while easing the symptoms of back pain. (12)
Parivrtta sukhasana (revolved easy pose): This is a simple pose that stretches the upper back, neck, and shoulders. The spine is also elongated, helping to ease backache and the symptoms of sciatica. (13)
Supine spinal twist (Supta matsyendrasana): This pose is often done at the end of a yoga session and can aid spinal mobility and digestion. Other benefits include stretching the ribcage, helping to open the heart muscle. (14)
Relieving Your Back Pain
Yoga for back pain is an effective method to relieve discomfort in the spine and strengthen muscles surrounding it. While yoga is a traditional method of connecting the body and mind, a new technique from MyBackPainCoach, using a combination of eight simple movements, may help rid you of back pain. All that’s needed is twenty minutes per day, a place to lie down, a chair, pillow, or towel, to place under your head. For more information on this revolutionary technique, follow the link for more details, and banish back pain forever.
Sources
- https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics/Back-Pain-Facts-and-Statistics
- https://www.health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain
- https://www.sapnamed.com/blog/why-does-smoking-make-back-pain-worse/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/
- https://www.ncbi.nlm.nih.gov/books/NBK284944/
- https://en.wikipedia.org/wiki/Yoga
- https://www.youtube.com/watch?v=nb58lyHNpnE
- https://www.tummee.com/yoga-poses/revolved-chair-pose
- https://www.yogajournal.com/poses/back-basics-dont-rush-revolved-crescent-lunge/
- https://www.youtube.com/watch?v=IuwhGXTc2f0
- https://www.yogauonline.com/yoga-practice-tips-and-inspiration/yoga-teacher-training-parivrtta-ardha-chandrasana-revolved-half
- https://www.yogajournal.com/poses/types/twists/half-lord-of-the-fishes-pose/
- https://www.tummee.com/yoga-poses/revolved-easy-pose
- https://www.yogabasics.com/asana/knee-down-twist/
