Yoga For Back Pain Series 3 - Hip Work For A Balanced Back

Yoga for back pain series 3 are standing yoga poses and workouts that help in proper hip alignment for a balanced back. The poses in this series are quite challenging for people with back pain. This series addresses the reasons for back pain which is mainly due to weak hips and tight hamstrings.

Yoga for back pain can be broadly classified into three series of workouts or poses.

  1. Yoga for Back Pain Series 1 - Yoga for Back Health: This series is for beginners with four poses for a good back health. The poses in this series are gentle and simple and mainly involve stretches. The poses are: Pelvic Tilts, Supported Bridge Pose, Reclined Big Toe Poses (Supta Padangusthasana) and the Supine Spinal Twist (Supta Matsyendrasana).
  2. Yoga for Back Pain Series 2 - Basic Flexibility for Pain Prevention: This series consists of intermediate poses designed to prevent back aches by improving the flexibility of the spine and strengthening the muscles around the spine. The poses in this series are: Cat-Cow Stretch, Downward Facing Dog (Adho Mukha Svanasana), Cobra Pose (Bhujangasana) and Child's Pose (Balasana).
  3. Yoga for Back Pain Series 3 - Hip Work for a Balanced Back: This series consists of standing poses which helps in proper alignment of the body and hips, stretching the hamstrings and other areas of problem and reducing the back aches. The poses in this series are:
    • Mountain Pose (Tadasana) - This is the first step in this series. You inhale and come to a standing position with toes touching, arms on the side, back straight and your belly slightly drawn in.
    • Triangle Pose (Trikonasana) - This is the most important and difficult step in this series. This helps to stretch the thigh muscles, calves and hamstrings.
    • Extended Side Angle Pose (Parsvakonasana) - From the triangle pose, you shift to the extended side angle pose. You can use a block while doing this pose. This pose helps you to develop good posture, thus relieving the back pain.
    • Standing Forward Bend (Uttanasana) - In this step, you slowly exhale and bend forward and press your palms flat on the ground in line with the toes.

All the above poses have to be done by holding your breath for 5 times and have to be repeated on both sides - right and left.

The benefits of yoga for back pain are:

  1. Yoga helps to increase and improve the flexibility of the back muscles.
  2. It helps to strengthen and tone the back muscles thus relieving the tension and easing the back pain.
  3. It helps to improve your physical posture and helps in proper alignment of the body parts.
  4. The breathing techniques in yoga help to get relieve from stress.
  5. The meditation techniques in yoga help in healing and resolving the pain.
  6. It helps in stimulating and circulating the flow of blood to the head.
  7. It helps in relaxing and stretching your hands, legs, shoulders, neck and back.

Thus the yoga for back pain series 3 mainly involves hip work for a balanced back. However, when choosing yoga poses and workouts for back pain, it is advisable to consult a doctor for better advice. For a complete benefit, it is recommended to learn the poses for back pain under the guidance of a trained yoga teacher who can understand the needs of your body.