Yoga move alleviated my persistent back ache
Seated Spinal Twists: A Simple Yoga Pose for Back Pain, Posture, and Sleep Quality
The seated spinal twist is a simple yet effective yoga pose that offers numerous benefits for individuals dealing with back pain, poor posture, and sleep issues. This pose, which can be done while seated, helps release tension in the back and shoulder muscles, alleviating stiffness and lower back pain.
Back Pain Relief
By stretching the spine, shoulders, hips, and back muscles, seated spinal twists provide relief from back pain. They decompress the spinal column, improving flexibility and reducing muscle tightness that contributes to pain. Additionally, they strengthen back and abdominal muscles that support the spine, preventing future pain episodes.
Improved Posture
Seated spinal twists encourage spinal alignment, helping counteract poor posture by stretching and strengthening muscles involved in maintaining proper posture. Regular practice increases body awareness and helps maintain correct spinal position throughout daily activities.
Enhanced Sleep Quality
The release of muscle tension and the calming effect on the nervous system through mindful breathing may improve sleep quality and reduce the need for pain medication in some individuals. Yoga, including seated twists, promotes relaxation of both mind and body.
Additional Benefits
These poses stimulate blood flow not only to spinal tissues but also to abdominal organs, aiding detoxification and digestion, which enhances overall well-being. Chair-based variations of the seated twist can provide these benefits safely for those with limited mobility or pain sensitivity.
Consistency is Key
Consistency is important: even short daily or weekly sessions (e.g., 10 minutes) incorporating twists produce the best results. Performing the seated spinal twist once in the morning and once at night can improve mobility, help loosen muscles down to the base, and potentially reduce back and shoulder pain.
Safety First
It's important to note that if you have a diagnosed back injury or feel pain while doing this or any other pose, you should stop and consult a health professional in person.
Expert Opinion
Abi Carver, a NASM-certified trainer, certified yoga teacher, and founder of Yoga15, emphasises the benefits of the seated spinal twist for individuals struggling with back pain. She suggests incorporating deep breathing exercises during the pose for further relaxation and stress relief.
In conclusion, the seated spinal twist is an easy-to-perform yoga pose that can bring about significant improvements in back and shoulder pain, posture, and sleep quality when practiced regularly and mindfully.
- The seated spinal twist, involving stretching the spine, shoulders, hips, and back muscles, offers relief from back pain by decompressing the spinal column, improving flexibility, and reducing muscle tightness contributing to pain.
- Incorporating deep breathing exercises during the seated spinal twist, as suggested by Abi Carver, Yoga15 founder, is beneficial for further relaxation and stress relief.
- Regular practice of seated spinal twists can provide additional benefits such as enhancing sleep quality, aiding detoxification and digestion, promoting relaxation of both mind and body, and safely catering to those with limited mobility or pain sensitivity with chair-based variations.
