Aerial yoga is wonderful for a variety of reasons and many people take part to target a certain ailment or pain within the body.
This is great because an aerial yoga workout allows you to focus on a particular area of the body or, if you prefer, will give you a total body workout.
One of the most common reasons that people turn to their yoga swing is to relieve back pain and the good news is that there are plenty of yoga swing poses to improve back pain and posture.
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?
There 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.
However, it is important to remember that this is not something that happens overnight. Let us explain…
People who suffer from a bad posture will notice that over the years the level of pain that they experience increases, this is largely because the body, in particular the spine, needs to be in the correct position in order to function properly.
It isn’t difficult to end up with a bad posture and barely even be aware of it. A lot of people sit slumped over a desk all day or do not walk whilst holding themselves correctly.
This, plus many other things can lead to a bad posture. It is usually only when one takes note of this that they realise how bad their posture has been.
Correct Posture Is So Important
When 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 compressed, particularly in an uneven way so when they are over time, this can bring on a lot of pain – but improving the posture, stretching out the spine and gently working out the back muscles can all contribute to improved posture and therefore, a drastic reduction in pain.
Things To Consider Before Starting Aerial Yoga For Back Pain
You are probably eager to get into your yoga swing and start working out, 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 you have never practiced aerial yoga before and are looking to do it for the first time to improve back pain, you should consult a professional instructor who will guide you into the poses and help you to learn the basics. Articles like this one are excellent and are designed to give you a knowledge of the practice and an idea of what might help, but nothing can replace the tutelage and physical presence of a teacher so don’t be afraid to reach out for help getting started.
- If you believe that your back pain is as a result of an injury or health condition, do seek assistance from your doctor before starting any sort of workout, be it aerial yoga or something else. We want you to be safe in your practice and getting the go-ahead from your physician is essential to avoid further injury or strain.
- In conjunction with developing your at-home aerial yoga practice, you should also be mindful to improve your posture in other ways. For example, walking upright instead of slouching, lift heavy items in the correct manner and take a look at the correct way to sit.
Three Aerial Yoga Swing Poses To Improve Back Pain
Now that you are ready and prepared to get on with your aerial yoga workout, the fun can begin.
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 to recover after surgery and general therapeutic benefit.
For this reason, we have put together a list of our favorite, and the most effective aerial yoga poses to improve back pain. We have a feeling that you will be relieved and restored in no time at all.
1. Inverted Star Pose
Inversions are excellent for improving the posture and relieving pressure along the spine since hanging upside down like this will allow the entire area to open up. This is a simple inversion that even beginners can quickly learn and it won’t be the first one that we talk about.
Inverted star pose requires you to suspend yourself upside down the in yoga swing and spread your legs apart, as far as the will comfortably go.
It is important not to put too much emphasis on how far into a pose you can get because what your body can manage will meet your needs. If you try to achieve too much, too soon, you will likely cause further injury.
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.
2. Inverted Pigeon Pose
Another inversion that has made the list is inverted pigeon pose. At first glance, it might look pretty similar to our previous pose and it is in some ways. Once again, you will suspend yourself in the swing with the saddle supporting you around the hips.
Rather than pointing your legs upwards and outward, this time, you will bend the knees and place the feet together.
There is the option to rest the hands on the floor if you need a little extra stability, but the proper way to do the pose requires you to place the hands on the thighs.
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.
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 would be an extremely beneficial pose.
3. One-Legged King Pigeon Pose
This 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!
One-legged king pigeon will require a spotter, especially if you are new to the practice. You will get into the yoga swing and lie on you back with the hammock supporting you around the waist.
At this point, you should bend one knee and wrap it around the sling for extra support. You can then move into the backbend, make sure to go slowly and don’t push your body any further than it is able to go.
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 your back pain.
Get Back Pain Relief!
There are so many reasons why aerial yoga is an excellent workout, especially when it comes to pain. It is versatile enough to tackle several areas such as strength, flexibility, posture and many more.
If you have suffered with back pain, this may be a result of several things such as an injury, ligament or muscles damage and potentially bad posture.
Bad posture is one of the most common reasons that people suffer from back pain and this can be vastly improved by adding a few simple poses to your daily aerial yoga routine.
These 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 before beginning and never push your body past its limits.