How to avoid back pain using the Iyengar Yoga.
Yoga in general and in particular the Iyengar Yoga can help a lot to improve back pain. But you can not talk about a magic solution, there is a pill taken eliminate pain.
As we have discussed in previous articles back pain usually occurs much more frequently in people who do not have a sufficiently strong muscle, trained and harmonica. This is because the risk of contractures or muscle overload is much greater if the distribution of loads on the back muscle is not correct and therefore not having a tough promotes muscle injury risks.
Studies show that maintaining a degree of physical activity, not aggressive, whether there is pain as if there is not, improves blood flow and the state of the muscles, reducing the risk of back pain or improving its evolution even when already suffers.
If back pain limits physical activity for a certain time, muscle atrophy and muscle atrophy makes this column more vulnerable hindering the adoption of correct posture, which in turn may increase the risk of pain and injury.
“The physical activity regularly, reduces the risk of low back pain” (based on Article conclusions: “Harreby M, Hesselsoe G, Kjer J, K. Neergaard Low back pain and physical exercise in leisure time in 38-year- . old men and women: a 25-year prospective cohort study of 640 school children Eur Spine J 1997; 3 (6): 181-186 “).
In addition to the need for a toned muscles to reduce risk of injury, under normal conditions is a source that has the brain information about the position of the body through your muscles. If the muscles are not sufficiently developed, the information is not securely plugged into the brain adopting incorrect postures without being aware of it.
Stress is also a major factor back pain. Some data suggest that stress and tension can lead to increased muscle tone facilitating the development of contractures.
Also stress influences pain perception, altering and increasing pain perception creating a vicious circle whereby the body to prevent this pain is protected with increased muscle tension, which does nothing to re-increase the risk contracture and greater pain.
Through various medical studies it has shown that people who because of discomfort or fear of further aggravate the injury on his back, stop doing any physical activity produces the opposite effect, ie the lack of activity causes the back muscles to weaken, which creates perfect conditions for even more chronic pain.
The Iyengar yoga with its focus on alignment and precision is the best preventive medicine. Of course always under medical supervision and a qualified yoga teacher. How can you help the Iyengar Yoga? Yoga in general and in particular the Iyengar Yoga can help a lot to improve back pain. But you can not talk about a magic solution, there is a pill taken eliminate pain.
Iyengar Yoga help through the asanas (postures) muscle tone all areas of the body and improving blood circulation resistance. The search for the correct alignment of Iyengar yoga asanas can balance and harmonize muscle loads optimally and develop greater awareness of the body and thus avoid incorrect postures. Thanks to this development and toning greater body awareness that allows us to avoid injuries and back pain is obtained.
Yoga acts on the root of the problem, not the symptoms of pain that is acting as traditional medicine. To act on the root must address each problem individually, if you already have the pain is not as convenient to go to a yoga class or generic try practicing on our own without any prior experience. In these cases it is advisable to attend therapeutic classes with qualified teachers and experienced such problems.
The regular practice of Yoga helps a lot to prevent problems and improve, but we must know the root of the problem and work it with full knowledge of what is being done. Not the same lower back pain, a back or neck pain, is not the same muscle spasm, a protrusion or herniation. And each person has a constitution and various postural habits, so it is necessary to work each case individually.
The practice of asanas tailored and individualized to each individual problems, help strengthen the muscles of the trunk, back extensors, abdominals and gluteus, which are key to the stability of the trunk and lower load on the column. The fortifications of these muscles create a reinforcement around the trunk. Postures also stretch the trunk and rotation of the vertebrae help to create more disc space, releasing pressure on the nerves and muscle aches.
Once trascurrida the acute phase of pain and with a clear diagnosis of the problem, you can return to practice in an environment of general class as long as directed by a qualified teacher of Iyengar Yoga to help with the sequence of asanas most appropriate for the disease, avoiding postures contraindicated.
If you already have experience in the practice of Iyengar Yoga, here are two possible sequences to relieve back pain. Remember that there should be practiced in the acute phase of pain. Sequence 1) – Marichyasana foot on a chair by the wall. Repeat it 3 times on each side. – Bharadvajasana sitting on a chair. Repeat it 3 times on each side. – Utthita Trikonasana. Repeat it 2 times on each side. – Utthita Parsvakonasana. Repeat it 2 times on each side. – Ardha Chandrasana. Repeat it 2 times on each side. – Media Uttanasana. Hands resting on the wall – Jathara Parivartanasana, knees bent – Ardha Halasana – Viparita Karani Sequence 2) – Utthita Padangusthasana I. Until Repeat it 2 times on each side. – Until Padangusthasana II Utthita Repeat it 2 times on each side. – Utthita Trikonasana . Repeat it 2 times on each side. – Utthita Parsvakonasana. Repeat it 2 times on each side. – Parivrtta Parsvakonasana. Repeat it 1 time each side. – Ardha Chandrasana. Repeat it 1 time each side. – Ardha Parivrtta Chandrasana. Repeat it 1 time each side. – With belt Padangusthasana Supta Repeat it 2 times on each side. – Ardha Halasana, quite tall at the shoulders (at least 10cm). 2 minutes – Savasana, with legs bent over a chair.