Originating in ancient China 700 years ago by a Taoist monk Zhang San Feng, Tai Chi Chuan is a martial art that has slowly seeped in mainstream culture with tremendous therapeutic benefits.
It is helpful to manage neck and back pain and improve posture and balance with both mental and physical healing benefits. You will often see people practicing such forms of exercise in the park in the morning or weekend and they are also being incorporated into gyms and senior centers.
There are three major components of Tai Chi: breathing, movement exercise and meditative state of mind.
The movements are slow and fluid and focus primarily on alignment of the body which is great for spinal posture activating blood flow and as a form of relaxation.
It also improves flexibility, balance, stamina and coordination especially if you are a senior.
Next is breathing.
It focuses on slow rhythmic breathing which induces great relaxation and improves blood flow especially increased oxygen to the brain.
This in turn helps practitioners sink into a calm and deep meditative mind and release stress and anxiety that has a direct impact on managing chronic back pain.Other than the fact it requires no expensive gym equipment it can be practiced anywhere and is non-invasive in nature.
Another ancient form of practicing originating in India about 4000 years ago is yoga. Yoga has exploded into the mainstream and there are about 15 million people practicing some form of yoga in America.
Yoga is composed of various poses accompanied with breathing and meditation just like Tai Chi. Aside from relieving pain and increasing relaxation, strength, focus, calmness and flexibility, it promotes general health, well being and an excellent tool for disease prevention backed by research and scientific studies.
There is far reaching evidence of the benefits of yoga for heart disease, asthma, addiction and of course, back problems!
Yoga is an ideal tool for coping with back pain and neck pain. According to studies, practicing yoga twice a week for 2 months may show marked results in strength and flexibility. It also induces progressive relaxation responses and there is even evidence of yoga in combating depression and anxiety which may have connection to chronic back problems.
Beginners can take up yoga and classes may be modified for on an individual basis targeting specific back pain. Although yoga is safe, patients with spinal stenosis are often discouraged especially if any pose demands strenuous extension .
Additionally patients with cervical spine disease should avoid headstands, should stand and other extreme forms of poses and must exercise caution.
Consult your physical and therapist whenever you are in doubt. 10 Best Yoga Poses for Back PainNaturally, you should first get your doctor’s approval when you have back pain you’d like to relieve with yoga, but the 10 poses that are great for back pain include the following:
Cat and cow pose (warms you up and loosens the back)
• Child’s pose (elongates the back and gets rid of stress)
• Cobra pose (stretches the chest, shoulders, and abdomen)
• Downward facing dog (stretches the hamstring muscles)
• Extended triangle (eases back and neck pain) lower back exercises
• Pigeon pose (relaxes the hips)
• Sphinx pose (strengthens the buttocks and spine) lower right back pain
• Triangle pose (lengthens the torso muscles and improves strength) stretches for lower back pain• Upward facing dog (stretches numerous key muscles)
• Upward forward bend (releases tight back and hamstring muscles)
Back Pain and Yoga Exercises One of the reasons why yoga is effective in relieving back pain is because many of the poses strengthen and stretch a lot of the muscles that support the back and spine area. It strengthens the muscles that stabilize the vertebrae, the muscles that help you bend your spine, and the muscles that help you stabilize the spine. Once these areas are stretched and made stable, your back, neck, and shoulder muscles will work much better.
How to Stop Back Pain with Yoga Of course, if you’d like to try yoga to prevent back pain in the first place, you can do this as well. By strengthening your back and spine muscles, you’ll suffer less lower back pain and even fewer headaches. To be effective, however, you have to make sure the poses are done correctly. Pay attention to what the yoga instructor says and don’t deviate from that. Yoga has been known to cause injuries in people, but this is mostly due to people executing the poses incorrectly. Don’t try to do too much at once, and take your time learning the poses so that you always do them correctly.
A good posture is essential: Try this posture corrector.
Neurologists and pain experts are unanimous in their opinion that a good posture is the sine quo non for a healthy body and mind. The next time you think that a bad posture can only change drastically the way you look, think again!
Pilates was developed by a German whose father was a gymnast and a mother a naturopath.
It is named after its founder Joseph Hubertus Pilates. As a child Joseph suffered from asthma and was sickly in nature. He used concepts from dance and ballet to form the foundation which also utilizes breathing.
Pilates are another exceptional tool to promote back health which helps alignment of spine and improve posture.
It may be especially effective for patients with degenerative disc disease and back pain resulting from excessive strenuous movement.
It is also beneficial for postural asymmetries and prevention of wear and tear of discs,nerves and joints.
In addition to core strength and flexibility, the fluid motion helps alleviate pressure from torque on the spinal and verbal column.
It also teaches awareness of motion especially making patients conscious of negative habits related to alignment leading to a more efficient body movement and increased posture.
Just like any other forms of exercises, always consult your physical or health care provider before signing up for a program. Your doctor may advise you on specific programs that will especially target the affected areas during rehabilitation.Although safe, depending on the situation patients may be advised to avoid those Pilates movement which requires flexion and extreme stretching. People with degenerative disc disease may be advised against using a Pilates program to supplant their recovery.Further it is important to avoid exercise that results in burn out or fatigue as further injuries may result hereupon. alternate therapy holistic medicine full body massage
One of the main factors that causes back pain is having poor posture. When we put our back in unfavorable positions during the day, it causes the muscles to tense and our joints to become fixated, or stuck. Over time, this can lead to a hunched, or rounded back that becomes difficult to reverse. Because our bodies adapt to our physical positions over time, it is crucial to take the necessary steps to stretch and strengthen our muscles to maintain proper posture and reduce the risk of back pain. One simple way to improve posture to reduce back pain is to perform these three simple stretches each day.