Yoga is very effective for relieving back pain, and thousands of people have used it to strengthen their muscles and alleviate the pain in their backs.
It’s great for stress relief, improves your posture, increases your flexibility and makes you aware of the limitations of your own body. It’s important that you speak to your doctor first before doing yoga. In most cases of acute back pain, yoga will be a wonderful way to relieve the pain.
However, if you’re suffering from osteoporosis related back pain, scoliosis, etc. which are more serious conditions, you must get your doctor’s approval first.
Many people may not wish to join a yoga class because it can be intimidating, or even embarrassing if your back hurts and you can’t execute the moves without moaning and groaning. This is perfectly understandable.
The good news is that you can do yoga in the privacy of your own home. All you need is a yoga mat, suitable clothing, and the right poses. In this article, you’ll be given a few common poses in yoga that will really help to soothe the pain in your back while strengthening your muscles.
Let’s look at what they are.
This is a very easy move that will stretch your torso and back while giving your spine a gentle massage. All you need to do is get on your hands and knees like you’re about to crawl. Then arch your back upwards like a cat would, hold it for a secondor two… then lower the back down till it’s concave. Do this about 5 to 6 times.
2. Downward facing dog
No yoga routine would be complete without this move. It’ll strengthen your lower back, hamstrings and core. Once again, get in a crawl position with a table top back. Now lift your knees off the ground, and raise your hips up so that your body forms an upside-down V. Hold this position for about 5 breaths, and return to starting position.
3. Child’s pose
An excellent move to de-stress your lower back. Again, start from crawl position and slowly sit backwards so that your buttocks are on your heels. Keep your upper body straight. Now lean forward till your forehead is almost touching the floor, and stretch out both arms as far forward as you can. Hold the position for about 7 to 10 breaths.
4. Seated spinal twist
Another excellent pose for really stretching out the tight muscles in your back. This move is highly effective, and in many cases will bring immediate relief to a tight back.
Start in a seated position. Bring your left foot and place it on the outside of your right knee. Now bend your right arm and place your elbow on the outside of your left knee. The right elbow acts as a stabilizer to keep your body from shifting.
Now, turn the trunk of your body to the left and try to look over your left shoulder. This will stretch the side of your back. Hold for about 3 to 4 breaths, then switch legs and repeat the move on the other side.
These 4 yoga poses are easy to do, don’t require much space and you can do them safely in the comfort of your own home. Most importantly, they are highly effective. There are many other yoga poses that can help relieve your back pain. Do your research and compile a list… and you can do them often.
Once you start, you’ll never look back.