3 Yoga Swing Poses To Improve Back Pain

3 Yoga Swing Poses To Improve Back Pain


Originally published on 11/20/2020

Aerial yoga is wonderful for a variety of reasons. It provides a good avenue for you to learn more about your body and explore new things. Aside from that, people often gravitate towards this practice to work out and target specific areas in their bodies that need improvement.

Generally, our bodies are different that’s why we’d have different things and different targeted areas. For most of us, Aerial Yoga is a good choice as it allows you to focus on a particular area of the body or, if you prefer, will give you a total body workout.


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There are many reasons why people choose aerial yoga for their workouts and one of them would be for pain relief. If you’re often stuck in front of your desk all day with no time to stretch and move your body, Aerial Yoga is a good option for you.

In this article, we will be looking at some of the best yoga swing poses to improve back pain and get you feeling at your best once again.


What Causes Back Pain?

Yoga Swing Poses To Improve Back PainThere are a variety of things that can cause back pain, this could be a muscular problem or an injury but in many cases, back pain comes from having bad posture.

Bad posture essentially stems from having bad habits. If you’re constantly slouched in front of your desk and you’re mostly inactive, your posture will worsen over time.

The worst part is, you do not really notice it until you feel random aches and pains all over your body.

People who suffer from a bad posture will notice that over the years the level of pain that they experience increases. There is a great level of discomfort even if you’re just sitting or standing. You’ll also find yourself struggling to do drastic movements without feeling uncomfortable.

This is why prevention is always important. Body awareness greatly helps in improving our physical state, however, not everyone knows where to start. With increased body awareness, it will be easier for you to correct your posture, your daily habits and in turn improve back pain.


Correct Posture Is So Important

improve back pain and postureWhen the spine is not in the correct position, this causes it to compress and this can be painful if it has been like this for some time. Furthermore, the muscles in the back are not having the opportunity to stretch in the way that they normally would and this can be a cause of muscular pain.

It may also come as a surprise to learn that pressure on the muscles is not the only problem that can arise from bad posture resulting in pain.

The nerves along the spine may also become compressed and experience unhealthy amounts of pressure – as we know, the nerves are what send pain signals to the brain and if they become damaged or aggravated in any way, this can lead to some serious pain.

The discs in the spine are not designed to be overly compressed, particularly in an uneven way. So when they are over time, this can bring on a lot of pain – but focusing on posture, stretching out the spine, and gently working out the back muscles can all contribute to improve back pain and posture, therefore, a drastic increase in your overall wellbeing.


Things To Consider Before Starting Aerial Yoga For Back Pain

You are probably eager to get into your yoga swing and start your flow, and that is great news – we love to hear that other people have the same passion for the practice as we do.

But there are a few things that you should keep in mind before you hop in the hammock and start working out.

  • If this is your first time trying Aerial Yoga, it is advisable to consult a professional first to ensure that you’ll have a safe and comfortable experience. Any questions that you may have or guidance that you need in achieving a proper form can be raised in that session. Though articles such as this can also be helpful in guiding you through your routine, it is still important to have a professional’s opinion so that you can practice without worrying about your safety.
  • If you have an existing back problem or any physical condition, ensure that you have the go signal from your doctor or physical therapist for safety purposes as well. It is vital that they know about your intention when proceeding with the practice so they can give you helpful medical advice. Safety should always come first. You don’t want to cause any harm or further problems to your body.
  • In conjunction with developing your at-home aerial yoga practice, you should also be mindful to improve your posture in other ways. Try to help yourself by adjusting your routines and eradicating your bad habits such as slouching, not standing or sitting properly, and even staying stationary for long periods of time. This will kickstart your journey and provide you with a more comfortable Aerial Yoga experience.


Three Aerial Yoga Swing Poses To Improve Back Pain

There are so many aerial yoga poses to choose from but knowing the best ones to treat specific conditions can really help. You can use the yoga swing as part of a rehabilitation program for injury or recovery after surgery and for general therapeutic benefit.

Inversions are excellent for improving posture and relieving pressure along the spine.

Poses that have you hanging upside down like this are known to help open up certain areas of your body which in turn allows for tension and pressure release.

We’ve put together a list of favorite and most effective inverted aerial yoga poses to improve back pain.


star inversion yoga swing poses to improve back pain

1. Inverted Star Pose

If you’re looking into incorporating inverted poses into your routines, this pose is a good way to start as it is very effective yet beginner friendly!

The inverted star pose requires you to suspend yourself upside down the in yoga swing and spread your legs apart, as far as they will comfortably go.

  • To do this, stand at the back of your Yoga Swing. Your back should be turned to the ‘U’ of your swing.
  • Make sure that the swing rests just above your hip bones. This is to ensure that you’ll have a good gap between the floor and the swing.
  • Then slowly back into your swing. You may hold on to it for support as you slowly bring your torso down.
  • Put your feet together and keep your knees wide.
  • Once your hips are comfortable in your swing, bring both of your hands down to the floor for support.
  • Spread your legs apart.
  • Stay in this position for a few seconds.

When doing this pose, make sure that you have support available to you, whether it’s your mentor, a workout buddy, or a chair so you may slowly ease into it.

You can use your hands on the ground to give yourself some additional support and hang this way for as long as you feel comfortable – just be careful when coming out of the pose as the reverse flow of blood could cause some dizziness if you do not move slowly.

The pose will decompress the spine and gives you a chance to stretch out completely to improve back pain.


2. Inverted Pigeon Pose

inverted pigion yoga swing poseAnother inversion that has made the list is the inverted pigeon pose. At first glance, it might look pretty similar to our previous pose and it is in some ways.

This pose will open up the hips and massively helps to realign the spine. If you spend long hours sitting down at work then this is an extremely beneficial pose.

Once again, you will suspend yourself in the swing with the saddle supporting you around the hips.

  • When doing the pigeon pose, you’ll start with the same position as the star pose. Stand at the back of your yoga swing and position the ‘U’ right above your hips.
  • Hold onto your swing and slowly back your torso towards the ground.
  • Bring your legs and feet up. Spread them wide as you slowly climb your way down.
  • Then, once you’re comfortable, bring your feet inside the fabric. Tucking them both in place. You can place your feet together, if possible.
  • For your arms, you may keep them resting on your mat for support or you can place them on your thighs. This will depend on how stable you are so do not force yourself.
  • Stay in this position for a few seconds before slowly coming back up.

It is important to keep in mind, however, that you should only attempt a pose at a level that feels right for you. You might wish to be able to rest the hands on the legs but may need to warm up with them on the floor as you learn – and that is OK.


3. One-Legged King Pigeon Pose

yoga swing poses - inverted king pigeonThis pose may require a little more flexibility, but this is something that you can work to achieve. The wonderful thing about aerial yoga is that it can be a little more accommodating.

If you can only get a little way into a pose, then that’s fine, you have the option to work gradually – and just think how accomplished you will feel once you get there! Give it a go, because it is truly awesome to improve back pain effectively.

  • To do this, start with the inverted pigeon pose routine. You may follow the same steps as there won’t have any variations until the last part of this pose.
  • Once you have successfully accomplished the inverted pigeon pose, keep your left foot hooked on the swing.
  • Then slowly extend your right leg outside. Place your hands on the mat so you’ll be more stable as you do.
  • Once you’re comfortable, move your right leg to the front. You may keep it straight or bend your back knee.
  • If possible, you may also try to reach it with both of your hands. This is to ensure that you’re opening your chest properly and getting off any pressure from your back.

This is an excellent pose to help improve your level of flexibility and the good news is that having a more flexible spine can greatly contribute to your overall posture and therefore, improve back pain!


Get Back Pain Relief!

There are so many reasons why aerial yoga is an excellent workout, especially when it comes to pain relief. It is versatile enough to tackle several areas such as strength, flexibility and posture. Please remember that it is better to slowly work towards mastering a pose rather than forcing yourself immediately.

Our spine and neck area are some of the most delicate areas in our body that’s why it is advisable to consult a professional first to help you out with your experience, especially if you’re just starting out.

Swing Poses To Improve Back PainThese yoga swing poses to improve back pain are easy to learn and will greatly reduce the pain you experience, but it is essential to keep in mind that each one should be approached mindfully. You should ensure that you are fit and healthy enough before beginning and never push your body past its limits.

Along with this, aerial yoga alone will not solve your back problems instantly. It is not a magical routine that will immediately relieve you from any stress and discomfort. Though it will largely help in giving you a more comfortable experience, you also have to make certain modifications in your daily life.

If you know that you have a habit of slouching in front of your desk or whenever you work, try getting better furniture that will make your life easier. Invest in ergonomic chairs and desks, especially if a mental reminder does not work for you. There are a lot of quality pieces out there that are proven to help people adjust their posture.

Additionally, take time to move your body. Do light stretches in the morning or in between your work just to ensure that your muscle and joints are moving. You do not want to stay in the same position for 8 hours a day. It does not have to be a full-blown workout, but you can try to focus on light stretches that activate your body.

In the end, self-care remains the most important part of a better and healthier lifestyle.





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