Yoga is a holistic approach to wellness. We already know the many benefits of yoga. Apart from yoga, even intensive stretching may improve chronic lower back pain and reduce your dependence on medication drugs. Patients have shown to benefit immensely from yoga after their back surgery. Research shows that 12 weeks of yoga can actually improve back function and reduce symptoms in people with chronic back pain.
Yoga and stretching are both great back surgery recovery tips to work with for improvement in your spinal condition. These low impact exercises work well even after you have had your back surgery. They also work equally well when you are suffering from moderate level back pain and do not want to undergo spine surgery for it.
Comparing Treatment for Lower Back Pain
There are many alternative treatments for back pain available, but only a few heal your pain. Exercising is a classic way of healing the pain as they are safe and inexpensive and benefit health in general. Research shows that chronic back pain symptoms are reduced in people who took yoga or stretching classes as compared to those who use the self-care book. Spine surgery is only recommended when all conservative treatments fail.
Healing Benefits of Yoga
- Yoga helps strengthen certain muscle groups in the back and abdomen that help the body maintain a proper uptight posture and movement. Stretching and relaxing reduce the tension in stress carrying muscles. This help condition muscles and gives relief from pain.
- Yoga reduces back pain by stretching and strengthening the muscles of the lower back. It increases blood circulation that enables better absorption of nutrients to the injured tissues. It helps maintain the curvature of the spine that plays an important role in giving relief to back pain.
- Yoga is a fabulous back surgery recovery therapy for healing injured and sore back muscles, speeding recovery time from back surgery and preventing re-injury. It also reduces the risk of disability due to back pain.
Few Mild Exercises after spine surgery
Given below are simple exercises tips of back surgery recovery that have a low impact on your spine that can be good for you post back surgery. These also work well who are suffering from mild to moderate back pain. Consult your doctor for further details, for the kinds of exercises that can be used post spine surgery.
Downward-facing dog pose
(adho mukha svanasana)
Bend on your fours and curl your toes underneath. As you inhale and exhale, push your hands towards the floor, then lift your knees and lift your hips back and up. Also push the tops of your thighs back, so your body looks like an inverted “V.” The knees need to be bent to keep your spine long and straight. Hold this position for 1 minute.
Cat-cow sequence (A)
Bend on your fours, with hands under your shoulders and knees under your hips. Inhale and curl your toes underneath. Tilt your pelvis toward the ceiling, turning your sit bones up. Later, draw the shoulder blades down the back and open through the chest and look a little forward, keeping the neck curve long.
Cat-cow sequence (B)
Start with exhaling and pointing your toes. Round and hunch your lower back, while pressing your palms into the floor. Let your top of your head tilt down, releasing the pressure from your upper back and neck. Repeat for six full breaths.
Take the dog down position that is mentioned above. Lower your hips, so that your body is in a high pushup position with your hips are in a straight line, connecting between your shoulders and ankles (do not let it drop on the floor) and your abdominals and hold for five breaths. Lift the hips back into down dog and hold for five breaths. Inhale into the plank position and exhale in the back to down dog position, repeating five times to warm up your shoulders.
Author: Jasmine Bilimoria is a research writer and a contributor with Same Day Spine Institute. Sameday Spine Institute specializes in minimally invasive treatments of the spine, using latest cutting edge technologies, such as laser spine surgery, stem cells, artificial discs, spinal cord stimulators, minimally invasive fusions, etc for spinal treatments.
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