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Can yoga treat back pain?

Do you sit in front of your computer for hours at a stretch? Do you also suffer from back pain and aches? You’re not alone. 60% of India has reported suffering from back pain, especially lower back pain.

If not given the right amount of attention and care, back pain can cause significant discomfort in our day-to-day lives and even lead to chronic pain and posture issues. Our backbone protects the spinal cord which houses the nervous system. Taking care of your back is key to a healthy body and mind.

Some of the main causes of back pain are:

Bad posture

Nutrient deficit diet

Stress

Sedentary lifestyle

Can yoga treat back pain?

Yes, and it is definitely worth a try. If done correctly and with proper guidance, you can use yoga exercises for back pain relief, cure, and prevention. "Yoga helps strengthen and stretch back muscles that might be tight, which improves mobility," says Dr. Lauren Elson, medical editor of the Harvard Special Health Report. There is only so much painkillers can do. If you’re looking for something more long-term, yoga can help you.

Yoga is an ancient Indian practice that is now growing increasingly popular worldwide. It combines postures, poses, and breathing techniques to align your body, mind, and spirit. Ideal for maintaining back strength and flexibility, if done regularly and correctly, yoga can be a saviour for anyone facing back pain.

Yoga exercises (asanas) for back pain:

1. Hasta Padangusthasana (Hand leg toe pose)- great for aching lower back muscles. Results in an extreme stretch of your posterior muscles bringing suppleness to your spine.

2. Hasta Padangusthasana wall support variation- targets lower back muscles and helps loosen knots and release tension.

3. Bhujangasana (cobra pose)- helps to correct minor displacement of the vertebra. It stretches and activates the spine. This posture stretches your torso, shoulder, and neck.

4. Supta Vakrasana (reclining spinal twist pose)- helps release stiffness of back muscles and vertebrae. Regular practice will help correct your posture as well as relieve lower back pain arising from sitting for long hours or sitting in a slouching position.

5. Yastikasana (stick pose)- helps improve the emotional aspect of back pain by helping lower stress and alleviate anxiety and depression.

6. Half standing forward bend- gives strength to your back, shoulder, and neck and also releases stiffness instantly. Regular practice can help to stretch and tone the spine.

These are some yoga exercises that can certainly relieve you of your back pain. Make sure to consult with a doctor in case of any injury before trying these.

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Accelerate your healing from Back Pain with a scientific yoga program designed to help you improve your posture, overcome pain, strengthen your spine and back muscles.

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How to reduce heart attack ( prevention + yoga )

Yoga and exercise can help prevent or manage several heart diseases. Yoga has a calming effect on the mind and the body, provides better balance, is good for the heart and promotes better functioning of the organ. Yoga involves a series of body poses and breathing exercises that can improve flexibility, strength, balance and relaxation.   Heart attack occurs when there is a blockage in the flow of blood to the heart. You may experience common symptoms like shortness of breath, chest pain, discomfort that spreads to the shoulder, arm, back, fatigue, heartburn, light-headedness, nausea, etc. 

The role of Yoga   

Regular yoga has shown significant benefits in coronary heart disease prevention. It reduces stress which is the root cause of increased blood pressure and heart diseases. The deep breathing and mental focus of yoga works as an overall treatment plan. 

Yoga is a heart health booster 

Yoga may help lower blood pressure, blood cholesterol and blood glucose levels as well as heart rate. People who practice yoga regularly have lower blood levels of markers for inflammation, which contributes to heart disease. 

Yoga as smoking cessation aid 

Yoga might be a useful tool in helping a person quit smoking and reduce risk of heart attack. Smoking is one of the biggest causes for rising heart diseases. 

Yoga strengthens your heart muscles

Yoga helps build muscle strength, it tones muscles and also helps burn calories. Vinyasa yoga will raise your heart rate and burn those extra calories. Obesity is bad for the heart and yoga can help improve overall physical fitness. 

Yoga ensures better sleep 

After a long day, you can perform some yoga which includes breathing and meditation techniques that slow down your heart rate, eliminate stress and prepare you for a good night's sleep. Some of the best Yoga's to try for managing heart disease are: 

Hasta Utthanasana 

Vrikshasana 

Bhujangasana 

Gomukhasana 

Prevention and Control of Cardiovascular Disease

There are a few things you must do right in your everyday life in order to prevent a heart attack. Yoga must be a part of your daily routine, follow a healthy lifestyle, diet, maintain a healthy body weight and manage other health conditions like diabetes. You must stay in touch with the doctor, regularly monitor your blood pressure and diabetes, which can increase the risk of heart attacks and do not self-medicate. Make sure to take the medications as directed by the physician.

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What are lifestyle related diseases and prevention?

Yoga is an ancient form of exercise which makes the mind and body more aware, it improves blood flow and keeps you energized. Yoga involves a range of physical postures, meditation, and deep breathing techniques. It is all about coordination and connection. 

There are several benefits of yoga, but most importantly it helps in prevention of lifestyle diseases, such as diabetes, asthma, arthritis, hypertension, obesity and other chronic disease prevention. These diseases are a major public health problem worldwide.  

The rising cost of healthcare, the increasing health concerns has made people realize the importance of good health, good lifestyle and adapting natural ways for prevention of lifestyle diseases. 

The causes of lifestyle diseases and preventive measures 

Lifestyle diseases are mainly a result of smoking, unhealthy diet, and physical inactivity. It is important to note that maintaining a healthy weight, exercising regularly, following a healthy diet, and not smoking can make a positive difference. It will reduce the risk of developing the most common and deadly chronic diseases.  

The regular practice of yoga can help prevent diseases such as blood pressure, diabetes and cardiovascular illness, thereby reducing the need for curative medicine. Yoga also serves as a great solution to keep chronic joint and muscle pain at bay. Yoga is further effective in treating anxiety, and depression in people. 

Let us take a detailed look at the role of yoga in lifestyle diseases prevention and control - 

Yoga can significantly reduce cardiovascular diseases as it includes breathing, physical activity and meditation. Adapt a healthy lifestyle to prevent heart disease, performing yoga will lessen the risk of heart diseases. 

Yoga is effective in lowering blood pressure. As it involves controlled breathing, the requirement of blood and oxygen decreases and every muscle in the body relaxes. This stabilizes the nervous system and normalizes blood pressure. 

Hypertension is the biggest cause of cardiovascular diseases. Yoga can help you manage the symptoms of this disease. 

With certain lifestyle changes and yoga, one can enhance stimulation which results in increased blood and oxygen supply which rejuvenates pancreas’ ability to produce insulin which controls blood sugar. 

Our daily life stress is another cause of lifestyle diseases. Yoga has been known for its calming effect and how it harmonizes our body and mind. Practicing yoga on a regular basis will reduce cortisol level which is the primary stress hormone.  

Types of Yoga for Prevention of Lifestyle Diseases:

1. Vinyasa yoga 

2. Hatha yoga 

3. Iyengar yoga 

4. Kundalini yoga 

5. Bikram yoga 

6. Ashtanga yoga 

7. Yin yoga 

8. Anusara yoga 

9. Jivamukti yoga

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How regular yoga can help manage insomnia?

Proper sleep is crucial for good health. If you are sleep deprived and suffer from insomnia, you may easily feel tired, run out of energy and become less productive which in turn also increases the chances of having other health problems. 

Changing your sleep habits, reducing stress, can be very helpful to manage insomnia. As a long term chronic insomnia treatment you may require medications, and above all, practicing yoga can restore restful sleep. While doctors may also recommend cognitive behavioural therapy for chronic insomnia treatment in order to help improve relaxation and sleep, yoga is the best solution for managing insomnia.

A study found that regular yoga improves sleep quality and time. It helps you calm your nervous system and unwind after a long, eventful day. The key to yoga for sleep is to opt for restorative poses. 

Here are some benefits of yoga for insomnia:

1. Practicing yoga regularly will help you fall asleep quicker. It will also allow you to sleep for longer, and eliminate disrupted sleep. Yoga is very effective for both the body and the mind. You may practice meditation at bedtime for improved sleep patterns and to drive away unnecessary thoughts that may keep you up at night.

2. Yoga has a positive effect on weight maintenance and weight loss. It may help you be more mindful of your eating habits. People who binge eat at night find it difficult to fall asleep. Yoga can help you avoid this bad habit and sleep better.

3. Yoga is a natural alternative to pharmaceutical sleep aids. Over the counter medications that  are often given to older adults may cause an addiction. Practicing yoga regularly before bedtime will ensure that you do not need medications and can fall asleep on your own. 

4. Yoga helps your body and mind relax and it is very important for good sleep. It may cause you to have lower blood pressure and lower amounts of the stress hormone cortisol. This will help you release stress, anxiety, and insomnia.

Points to Remember

Yoga undoubtedly helps in managing insomnia, it will not only prepare you for sleep but also improve body strength, flexibility and mood. However, yoga must be practiced safely. Make sure you do not stimulate your mind or body too much before bedtime as it can keep you awake. Focus on meditation and breathing techniques. Avoid pushing yourself beyond your limits. If you have any medical concerns, including injuries, speak to your doctor before starting a new practice. Listed below are 5 yoga's that can help in managing insomnia:

Forward Fold

Child’s Pose

Legs-Up-the-Wall 

Supine Twist

Moon Breath

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Daily yoga for lifestyle diseases treatment

It is often thought that those who practice yoga are spiritual, and it is not predominantly looked at as a practice for the prevention and cure of diseases. What if we told you, it is the answer to lifestyle disease prevention and treatment?

The lifestyle of an Indian has changed drastically over the last 30 years. Think about it. Our parents and grandparents lived an entirely different life! Their work timings, food, sleep, rest, movement, entertainment, and information consumption were poles apart from ours today. While this change can be called progressive, it has also led to new kinds of diseases- Lifestyle diseases.

What are lifestyle diseases?

Any diseases associated with a person’s diet, day-to-day habits, and lifestyle- are called lifestyle diseases. They are non-communicable and caused by a lack of balance in their surrounding environment.

Below are the types of lifestyles diseases: Heart disease Obesity Type 2 Diabetes Stroke Hypertension Chronic Obstructive Pulmonary Disease (COPD) Asthma Osteoporosis

So, what can we do?

It would be impractical to suggest we go back to the good old days and live the way our ancestors did. However, learning some yoga asanas and adopting daily yoga for lifestyle diseases is one of the simplest and best things you can do. Also, bringing mindful changes to our diet, and the information we consume, and reducing habits like smoking and drinking can help in lifestyle disease prevention.

Daily yoga for lifestyle diseases

Yoga is an ancient Indian practice and is growing more and more popular worldwide. It is time for India to bring back the teachings of our sages in our daily lives and for us to learn yoga asanas to prevent these diseases from spreading to the next generation.

Yoga brings awareness to your body and mind and encourages you to be present in the moment. This is the exact opposite of our hustle and bustle lifestyle that makes us focus on everything but the present moment. We are often always running, without any clear reason why. Yoga helps us slow down and bring attention to our breath and attention to each part of the body. Just this practice in itself can prevent many lifestyle diseases.

Apart from this daily yoga can improve the fitness, strength, and flexibility of your body leaving you with more energy and motivation, also making you happier and stress-free. It helps you monitor your body weight and also reduces the need to overeat.

Yoga asanas you can do daily are:

Savasana

Viparita Karani

Marjaryasana Bitilasana

Adho Mukha Shwanasana

Baddha Konasana

Try these and notice the difference in your awareness and attitude towards fitness and health. Namaste.

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