Back problems are widespread and often chronic. It's an affliction that's difficult to live with and it's hard to find a solution that actually makes a difference. With yoga, you can relieve back pain naturally.
Yoga poses are designed to help strengthen the muscles in the back and stretch tight muscles. These poses help relieve back pain by improving flexibility, balance, and posture.
Yoga can also help reduce stress levels, which is a major contributor to lower-back pain. Stress causes an increase in muscle tension that can lead to chronic muscle spasms or tightness.
Keep reading to learn some yoga poses that can help you relieve some of that back pain.
Cat and Cow Pose
This straightforward pose helps to mobilize the spine while also stretching the hips. Apart from warming up your back muscles, this pose also strengthens them, allowing your back to be less prone to injury and therefore less painful.
Get down on your hands and knees and distribute your weight evenly. When you inhale, lift your chest and tailbone towards the ceiling, allowing your stomach to become more loose. Next, take a deep breath in while arching your spine towards the ceiling and lowering your head. Repeat the process for at least one minute.
Cobra pose is a backbend stretch that helps to make your back more flexible while also providing immediate relief from lower back pain. It primarily focuses on stretching your abdominal muscles, shoulders, and chest area. This gentle pose helps to relieve stress and fatigue by increasing blood circulation throughout the body.
Lie down on your stomach with your hands on the mat, just below your rib cage. Face forward, then slowly lift your head, chest, and shoulders off the ground. Keep your elbows closer to your lower ribs and raise your head to get a good stretch in your hamstrings. Take a deep breath and then return to your starting position.
Supine Twist Pose
This twisting pose is one of the most effective pain relievers for the entire back and neck, and it does wonders for your overall health.
Lie down on your back with your arms extended horizontally across the floor in a straight line, forming a 'T' shape. Afterwards, twist your lower half of your body by lowering your knees to the left while maintaining a straight neck upwards. For a minimum of 1-3 minutes, hold this position before switching to the other side.
Downward Facing Dog Pose
This pose helps to improve the overall muscle strength and imbalances in the body, which in turn helps to relieve back pain. It relieves pain and stiffness throughout the entire spine.
Get down on all fours with your knees under your hips and your toes tucked under. Raise your knees and bring your tailbone up towards the ceiling, forming a triangle with your body to complete the pose.
Raise your heels just a little higher than your toes to lengthen your spine and try to keep your weight distributed evenly while keeping your chin pushed in a little. Hold this position for at least one minute.
Known as bridge pose, this inverted back-bending technique is beneficial for building back strength. Stretching the back completely relieves all of its pressure, which in turn reduces back pain. The organs in your body can also benefit from the stimulation provided by this position if you do it right.
Spread your legs out flat on the floor with your knees bent and heels closer to your hips. Lie down on the floor with your arms beside you, and then lift your tailbone until your thighs are parallel to the floor. You can place your hands under your hips to support them. After one minute, slowly lower your spine to the floor.
Yoga is the ideal form of therapy for both the mind and the body. It has been shown to be effective in the treatment of back pain and other physical aches. For those suffering from depression, yoga can also be a wonderful stress-relieving activity.
We're all buried in our daily routines, and our bodies need a break every now and then. Even if it's only for a few minutes every day, practicing yoga can help you gain greater control over your mind, body, and spirit, as well as relieve any pain you might be dealing with. All the while, your overall health will also benefit as a result.
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