Good news, there is a healthier more natural way to deal with pain rather than popping pain medication. For instance, research shows that yoga offers effective, long-term pain relief from various chronic pain conditions (i.e., low back pain, fibromyalgia, osteoarthritis, carpal tunnel syndrome, etc.), minus many of the harmful side effects of long-term use of pain medications (i.e., addiction).
In fact, the ancient practice of yoga aims to heal the body and soul, the physical and mental health. First by reducing pain and promoting flexibility, balance, and strength, and secondly, by lowering stress and boosting confidence and quality of life. Keep in mind, any new exercise should always be cleared with your doctor first, and if given the okay, done under close supervision of a yoga professional. The following yoga asanas (or poses) aim to relieve both mental and physical pain:
1. Cat-Cow pose
Cat-cow pose is essentially a yummy back stretch (in cat) and back extension (in cow) that also calls on the abdominal muscles for stretching and stabilization. To perform cat:
- Get on all fours on your mat, in tabletop position.
- Lift the head as you arch your back, like a cat.
- Drop and relax your head and neck as you breathe.
For cow:
- As you inhale, lift your sitting bones and chest toward the ceiling.
- And let the belly to sink toward the floor, so the back is bowed.
- Lift your head and look straight forward.
2. Downward facing dog
Doward facing dog pose, or “down dog” offers a good stretch through the back, shoulders, arms, hands, and neck, as well as the hips and backs of the legs. For a totally enjoyable stretch that works by reversing gravity:
Press your weight through outstretched hands into your mat.
Stretch out your fingers and anchoring the thumbs to the floor as you straighten the arms, slightly bend in the elbows.
Let your shoulders relax and melt down your back, separating the shoulder blades.
Make a v-shape by pressing through your toes as you lift your hips up towards the ceiling.
Aim to bring your heels flat towards the floor, just until you feel a good stretch through your hamstrings.
Let your head and neck relax and look through your legs.
3. Cobra pose
Is a great back, shoulder, chest, and abdominal stretch that loosens stiffness, and increases flexibility and strength in the arms, low back, and shoulders. It’s ideal for those with a sedentary lifestyle because it also offers an excellent hip and buttock stretch. To perform cobra pose:
Lie flat on your stomach.
Bend the elbows, placing your hands on either side of your rib cage.
With outstretched legs, press the tops of the feet into the floor.
Drawing the elbows close, lift your upper head, neck, and upper chest, calling on the lower back to arch upwards.
Let your shoulders separate and melt down your back, facing forward.
4. Supine twist
Twists are very beneficial for back and hip pain. This pose literally wrings out the body, by losing stiffness in the low back, shoulders, neck, and hips. To perform a supine twist:
Lie flat on your back.
Bring your knees together, feet flat on the floor.
Drop your stacked knees, feet and lower body to the left, turning at the waist.
Let them lie stacked as close as you can get to the floor. If they don’t reach, use a block or bolster for support.
Extend your arms in a “t” and turn your face to the right.
Repeat on opposite side.
5. Happy baby pose
Just like the name implies, this pose is a lot of fun. It also reduces any stiffness and tension through the back and hips. To perform a happy baby:
Lie flat, back on the floor.
Bend the knees and bring them to either side of your chest.
Grab the outside of each foot with extended arms.
Plug your legs into your hips by drawing the feet down towards the ground, keeping ankles over knees.
Feel free to rock gently back and forth to massage the lower back.
6. Child’s pose
Child’s pose is considered a grounding pose that provides a good stretch to both sides of the body, particularly the spine, simultaneously. To perform a child’s pose:
Take tabletop position by coming onto all fours.
Stretch and straighten through the arms anchoring the palms flat on your mat (or blocks).
Press back through the hips and down toward the heels.
You should feel a good stretch through the torso as you lengthen through the spine.
Head can rest, forehead down on the mat or on a bolster.
