Are you struggling with chronic back pain, maybe you are tired of living this way. Is yoga good for back pain is a possible solution to consider, so let us find out if this type of exercise could be the answer that you are searching for.
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Exercise With Back Pain
It is a fact that exercise can be our best friend or our worse enemy, so we are going to begin by educating you on what to do and what to avoid. Being I am suffering from this myself to the point it is controlling my life, as I research for myself, I also am going to share what I learn to help you feel better as well.
What to Avoid
- Sit-Ups
- Crunches
- High-Impact Aerobics
- Running
- Jogging
- Bodybuilding
- Twisting and Turning Exercises
- Toe Touches
- Leg Lifts
- Back Extensions
- Double Leg Raises
- Burpees
- Overhead Lifts
- Barbell Squats
- Romanian Lifts
What we want to do is eliminate any type of exercise that puts strain on our backs, you will find the majority of people experience lower back pain than any other type. Now I am sure you are anxious to learn what we can do, and that is what is coming next.
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What To Do
- Walking
- Swimming
- Biking
- Water Aerobics
- Aqua Jogging
- Back Stroke and the Breast Stroke Recommended for Swimmers
- Planks
- Light Weight Lifting
- Short Walks
We now understand much better what to avoid and do, remember before starting any type of exercise with back pain consult your physician first. It really depends on what is causing your problem and what is the best exercise for you, with this out in the open let us move on.
Yoga For Back Pain
Yoga has become very popular over the years, and some people experience decreased back pain by doing the proper poses regularly. Please consult your physician before starting this or any other type of exercise with back problems, I also recommend you find a trainer to avoid harming yourself.
- Cat-Cow
- Downward Facing Dog
- Extended Triangle
- Sphinx Pose
- Cobra Pose
- Locust Pose
- Bridge Pose
- Half Lord of the Fishes
- Two-Knew Spinal Twist
- Childs Pose
Here are the poses that are considered the safest to get started, you can learn how to do each of these simply by visiting YouTube. This is an awesome resource with physicians and yoga instructor videos, one resource Gizmo uses and recommends you start using as well.
Sitting With Back Pain
As I am writing this self-help guide my back already is beginning to provide me pain, so that got me interested in including sitting with back pain to help you as well as myself. This information was found on the Cleveland Clinic website, I do consider this a reliable resource for you to remember.
- Sit as little as possible, and only for short periods of time (10 to 15 minutes)
- Sit with back support (such as a rolled-up towel) at the curve of your back
- Keep your hips and knees at a right angle. (Use a footrest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor
More Tips
- Avoid activities that require bending forward at the waist or stooping
- When coughing or sneezing, try to stand up and bend slightly backward to increase the curve in your spine
- Sleep on your side with your knees bent. You can also put a pillow between your knees
- Try not to sleep on your stomach
For more information visit the Cleveland Clinic website during your free time, we are going to move on to even more resources and tips related to living with chronic back pain. Let me know if “Is Yoga Good For Back Pain” has been helpful, every comment you leave in my comments section helps me and other readers.
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Essential Oils for Back Pain
Aromatherapy is a natural method to ease our pain, you might have been seeing more information and marketing lately. We are going to explore some that have proven to work for other people, this way you have a place to start if this happens to interest you in giving them a try.
- Peppermint Oil
- Wintergreen
- Eucalyptus
- Ginger
- Lemon Grass
- Lavender
- Sandalwood
- Rosemary
- CBD Oil
Other people have shared these essential oils have provided them with temporary relief, and using pure natural oils is much healthier than over-the-counter pain medications. God provided these plants for our benefit, so why not at least consider them if you are searching for natural relief instead of medication?
CBD Oil Benefits
What can this miracle oil provides you might be on your mind, Gizmo does not push specific products in any of his guides. This is all informational, so don’t think that I am telling you to go out and purchase anything included in my articles.
- Decreased anxiety
- Better sleep
- Decreased pain
- Decreased cravings for certain substances like tobacco for one
I love using lavender oil for own health benefits that it provides me, but that doesn’t mean it will work the same for you. Lavender relaxes me providing me with a lower level of pain, and it also helps me to get more sleep which is very important to manage my own back pain.
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Spinal Stenosis
My own back pain is the result of a condition referred to as Spinal Stenosis, Spinal stenosis happens when the spaces in the spine narrow and create pressure on the spinal cord and nerve roots. Believe me, this is extremely painful, and now it is causing me problems from my head to my toes.
- Spinal stenosis can lead to a slow but steady loss of strength in the legs. So right now I am experiencing low endurance when being on my legs for a prolonged time.
- Spinal stenosis in the lower back can cause pain or cramping in one or both legs, mine started with one leg and now is affecting both of my legs.
- Walking long distances and standing in one position triggers my pain, and this is very common and becomes worse with time.
What to Avoid
- Avoid Excessive Back Extension
- Avoid Long Walks or Running.
- Avoid Certain Stretches and Poses
- Avoid Loading a Rounded Back
- Avoid Too Much Bed Rest
- Avoid Contact Sports
- Driving or Riding in a Vehicle Long Distance
Spinal stenosis most often occurs in adults over 60, if you are experiencing lower back pain with leg pain and weakness, I strongly recommend you consult your physician to be tested for this condition. Simply knowing what is causing our pain can be of great comfort to many of us, especially when it is causing us problems with our legs.
Non-Surgery Options
- Steroid Injections. Epidural steroid injections are commonly used to provide long-term pain relief
- DRX9000
- Medication
- Physical Therapy
- Correcting Posture
- Permanent Lifestyle Changes
- Facet Blocks
- Radiofrequency Ablation
Right now I am in the process of treating my own pain without surgery, so by sharing you with the non-surgery options you can talk to your doctor about these as well. This is very common among older men and women, but there are more younger people experiencing this condition now than ever before.
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Exercise Guides
To save you the time searching my exercise guides, I have listed a few of them that might interest you to read. This is for your convenience, and a thank you gesture for visiting and reading “Is Yoga Good For Back Pain”.
Just a few guides with easy access are provided above, if you have the time browse all of my self-help guides at any time. Another free access I have for you is to my other two websites, one is for bargain hunters, and the other is for flower n houseplant lovers. If either interests you, feel free to use the links above to go directly to them from this website.
Back Pain Resources
To help you even more, I have included resources below. Most of you just lack the time to research online for these on your own, so that is something you will find included in every one of my guides.
Suffering from back pain is no picnic, I am living with chronic pain every single day. That is what motivated me to write this article, there are so many of us struggling to do daily living tasks due to being in so much pain. If this was helpful please share it with your family and your friends, you can be my best marketing tool to reach more people in need of this information.
I don’t suffer from back pain but I do love yoga. It helps me with my should pain and my mental health. Great post.
Thank you for sharing, Pooja
What type of yoga do you do if you don’t mind sharing, I am very happy yoga has been so beneficial for you
Just very basic yoga but it still helps a lot.
Basic yoga is very good, I focus on stretching yoga myself which works the best for my aches n pains
I see, it’s good that it helps.
Stretching is always helpful no matter your gender or your age, I do recommend you consult your physician before starting any exercise if you have existing health problems
Yeah, I talked to a doctor first.
I am happy to hear you are smart enough to consult a doctor first, that was a wise decision on your part
Thanks. I always like to speak to a professional first.