Yoga to help with Back Pain
The formula for losing weight is simple. Eat less and exercise more. It’s a formula that’s work since the beginning of time. People tend to get all caught up in the latest diet fads, the latest weight programs to hit the market and what the celebrities are doing. It doesn’t have to be that complicated at all. Just follow these 10 easy diet tips and watch those extra pounds melt away.
Diet Tip 1. Eliminate empty calories and junk foods (fats and sugars) from your diet. This one is a no-brainer. If you’re going to eat, eat healthy.
Diet Tip 2. Reduce the amount of overall fat in our diet to a maximum of 30%. Eating less then 20% of your calories from fat is even better. Remember, some fat is essential and some fats are better than others. Avocado, olives, nuts and seeds, various oils like olive, flaxseed and canola, and fatty fish are all good fat choices. Keep some of these types of fats in your diet.
Diet Tip 3. Adjust your caloric ratio to increase protein during the day and decrease carbs at night. As a rule of thumb, you want about a gram of protein per pound of bodyweight per day. Eat protein throughout the day so your muscles get what they need, when they need it. Lower the number of carbs in your diet in the evening, as you have fewer energy demands as the day goes on.
Diet Tip 4. Eat less as the day goes on. As the saying goes: Eat breakfast like a king, lunch like a prince and dinner like a pauper. This way as your day slows down, so does your caloric intake.
Diet Tip 5. Time your carbs. Get your carbs in the morning and afternoon and lay off them at night when your body doesn’t burn them as efficiently. Carbs are also best eaten as a quick energy boost before and after a workout.
Diet Tip 6. Eat several small meals (5-6 per day), and eat less as the day goes on. Remember diet tip 4.
Diet Tip 7. Eat 25-30 grams of fiber a day. Great sources of fiber include wheat bran, oatmeal and beans.
Diet Tip 8. Vegetables are a great snack and should be a dieting mainstay. Make sure that you consumer at least five servings of vegetables per day.
Diet Tip 9. Eat and walk. Very light physical activity, like a stroll after lunch or dinner, not only helps digestion, but also helps to boost your metabolism and burns up some calories.
Diet Tip 10. Supplement your diet with the nutrients your body needs – especially if you are cutting calories. Make sure that you are eating foods for all food groups and make sure the food that goes into your body is as nutritional as possible.
Again, you don’t need to follow a celebrity diet plan to lose weight. By following these simple time tested rules of weight loss, you will lose those extra pounds, hit your weight loss goals and achieve a healthy lifestyle.
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What are some natural remedies and diet tips for my cat's kidney disease?My cat, 6 yrs old, could possibly have kidney failure (it might be a bladder infection but I won't find out for another 2 weeks after antibiotics); he's still energetic and doesn't show any signs of illness. Ironically I have kidney disease as well and am using natural remedies like dandelion root tea and other herbs. Wheatgrass has also improved my health a lot. I am wondering these herbs would apply to cats as well?
Does anyone have any suggestions for diet (should it be homemade)? I've been doing research and they all say low salt, but some sites say good high quality protein while others say low protein. And should I stop using the chemical Frontline (flea medicine) on my cat?
Also, where on my cat are his kidneys located?
Thanks!
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shalabna asana | overstrained abs cause back pain | ||
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It depends on the type of back pain and your teacher. The type of back pain that comes from weak and/or inflexible muscles and poor posture can greatly improve with yoga, provided that you have a teacher that doesn't push you beyond you limits and let's you take your time to build up your strength and flexibility. Your back (and hips and hamstrings and abs, which all contribute to back problems) will then get much stronger and more flexible and should trouble you less in the future.
There are back conditions that aren't as easily 'treated with yoga'. If your pain is in your SI joints, for instance, you can make yoga work for you and help you improve, but you need a knowledgeable teacher who can tell you what muscles to use in what poses so you don't aggravate it. Conditions like spinal stenosis, also: yes, yoga can help you feel better, but you'd better find a teacher who knows what she's doing.
In short: you need to know what causes you back pain first and then decide wether to join a regular class or whether to seek out a yoga therapist for instance.
It really depends where your back pain is…I'm going to assume low back, since that seems to be the most common. Here are some simple ones for that (that also help shoulders and upper back):
1) Knees to chest/sacrum rolling–lie on your back with your legs straight on the ground and your arms on the ground above your head. On an inhale, bring your knees to your chest, wrap your arms around them and hug them in. As you do that, lift your head/shoulders up and bring your chin to your chest. You'll be curled up in a ball, chin and knees both pulled in towards the chest. On an exhale release the pose, then repeat a few more times.
Then continue hugging your knees to your chest but relax your head and shoulders back down to the ground. Rock gently from side to side for a bit. Then bring one hand to each knee and begin rolling around on your sacrum (the triangular bone at the base of your spine). So pull the knees out and in, move them around in circles, whatever feels good really.
I would recommend doing these every day for low back pain. They're simple and they feel great.
2.) Cat/Cow: Start on your hands and knees. Line your wrists up underneath your shoulders and your knees beneath your hips (the legs shouldn't be touching each other). On an inhale, arch your back by lifting your chest and sit bones (the bones in the middle of your butt) while dropping your belly/mid-back down towards the ground.
Then on an exhale, reverse the move by rounding the middle of the back up toward the ceiling, rounding the shoulders and dropping the chin toward the chest.
Continue doing this sequence, moving slowly with the breath, at least 3 or 4 more times.
3) Twists: twists are great, and there are so many ways to do them! Here's a few:
Sitting: start by sitting "indian style" (crossed legs) with the spine tall. Reach your right arm back behind you (lining it up approximately with the middle of your back–it shouldn't be right up against your back, but don't have your arm so far away that you lean into your it). Then bring your left hand across to rest on your right knee. Inhale and lift through your low back all the way up to elongate your spine, then keeping the spine tall, move into the twist by turning to the right. Hold and breathe then switch sides.
Lying down: begin on your back with your knees in at your chest and your head/shoulders down on the ground. Drop your knees to the ground on your right, open your chest by bringing your arms straight out in from your shoulders (so you're making a T shape) and turn your head to the left to look over towards your left hand (unless this hurts your neck; in that case, look up at the ceiling). Relax into this pose, hold it and breathe, then take it to the other side.
If you can even make a few minutes each day to do some of these poses, you'll feel better. Just make sure to always be careful and listen to your body.
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By Yog asanas, we remove the distortions and disabilities of the physical body and bring it into discipline. However Pranayama influences the subtle and the physical bodies in a greater measure than Yogsanas do and that too in a perceptible manner. In the human body, lungs, heart and brain hold very important positions and they depend on each other heavily for their health.
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YOGA AND BACK PAIN
Back pain, one of the common problems of present day, is caused due to the stress and tension in the muscles that support the spine. Sedentary lifestyle, stress, overuse or under use of the back, postural mistakes are unconscious triggers to the widespread problem of back pain. Regular exercise is a saving grace that brings relief to back pain.
A regular practice of yoga offers an effective cure for back pain. It has proven to be a safe and effective way to alleviate many forms of back pain and also prevent its recurring bouts.
Healing Benefits of Yoga
• Yoga strengthens muscle groups. Many postures in yoga strengthen the back and abdominal muscles and help the body maintain a proper upright posture and movement. When these muscles are well conditioned, it helps to offset back pain.
• Yoga eases lower back pain, by stretching and strengthening the muscles of the lower back. It increases blood circulation, which brings healing nutrients to the injured tissues.
• Yoga helps in proper body alignment and good posture, which helps maintain a natural curvature of the spine, that is crucial in avoiding lower back pain.
• Yoga increases the awareness of the body and keeps the body healthy and supple.
• Yoga incorporates stretching and relaxation, which reduces tension in stress carrying muscles.
Thus yoga is an excellent therapy for healing injured and sore back muscles, speeding time to recover from an injury and preventing reinjury. It also reduces the risk of disability due to back pain.
Backache strikes when the muscles are under fatigue, commonly at the neck or lumbar region (where most twisting, turning or bending occurs). Frequent backaches occur due to overstrained or overstretched muscles, improper sitting positions, stress, lumbar scoliosis and earlier injuries. Many conditions cause back pain and they can be treated with conscious and gentle yoga practice. However, all cases of back pain need to be evaluated by a medical expert for diagnosis and treatment.
These are the asanas (postures) that could cure your back pain with regular practice. (Please consult the Internet for the detailed descriptions.):
1. Pawan Mukta Asana (Wind Releasing Pose)
2. Bhujanga Asana (Cobra Pose)
3. Shalabna Asana (Locust Pose)
4. Uttanpada Asana (Raised-Feet Pose)
5. Ekpada Uttan Asana (One-Legged Raised Pose)
6. Rechaka-Puraka Pranayama (Expulsion-Filling In Pose)
7. Shava Asana (Corpse or Dead Pose)
Good luck to you.
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Yoga is best used as a long-term strategy for treating back problems. Whether your condition is the result of a recent injury or a chronic condition, the best way to eliminate pain and further injury is to practice yoga consistently.
2 poses to help alleviate back pain are the cat and cow pose and viparita karani.
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downward dog, intense spine stretch, bridge… go to a class and learn the correct postures.
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You think you may be doing chataranga wrong—if you're letting your lower back sag as you lower, that could hurt your lower back. Use your abs to hold your back straight as you lower. If that's not possible yet, there is nothing wrong with modifying by putting your knees down.
Some other postures that would be good for your back are: bridge, chair, downward dog, cat/cow, and many others.
Depending of the severity of the scoliosis (an "S" shaped spine), you might want to ask your doctor.
I'd suggest that you first start the basic neck strengthening exercises and then later on switch to yoga because yoga is extreme
See this link for neck strengthening exercises:
http://www.cervical-spondylosis.com/exercises_for_neck_pain.htm
Yoga asanas for neck pain are
Cobra pose – Bhujangasana
Locust pose – Salabhasana
Bridge pose – Sethu Bandha Sarvangasana
Do not do advanced Sarvangasana (Shoulderstand). it may worse the neck pain.