Health and Fitness

4 Best Yoga Poses For Lower Back Pain

Yoga Poses For Back Pain

Yoga is a moderate kind of exercise that can help you keep your back strong and flexible. It’s also one of the most effective methods for reducing low back pain, which is the most prevalent cause of pain and impairment in older people.

“Yoga increases mobility by strengthening and stretching stiff back muscles,” explains Dr. Lauren Elson, medical editor of the Harvard Special Health Report An Introduction to Yoga.

Yoga entails a sequence of positions, often known as postures, as well as breathing exercises. The postures teach you how to stretch and strengthen your muscles, which may help you reduce muscular stress, increase flexibility and strength, and enhance your balance and bone strength.

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Yoga Pose 1 – Downward-Facing Dog For Back Pain

masterfile of a lady doing yoga in the downward-facing dog stance

Back extensors are the major muscles that assist create your lower back, support your spine, and let you stand and move items. This traditional yoga position is a terrific total body stretch that targets them.

Give it a shot: Begin by getting down on your hands and knees, slightly in front of your shoulders. Raise your knees away from the floor and elevate your tailbone toward the ceiling by pressing back. Gently bring your heels toward the floor for an extra hamstring stretch. Repeat the pose five to seven times, holding the position for 5 to 10 breaths each time.

Yoga Pose 2 – Child’s Pose For Back Pain

Child’s pose may appear to be a passive stretch, but it is actually an aggressive stretch that serves to lengthen the back. It’s also a terrific way to unwind before going to bed after a long, hard day.

Give it a shot: Start on all fours with your arms straight out in front of you, then sit back until your glutes (butt muscles) are just above — but not touching — your heels. For a nice, calming stretch, hold the posture for 5 to 10 breaths and repeat as required.

Yoga Pose 3 – Cat and Cow Pose For Back Pain

 Cow and Cat stretches release your back muscles and are ideal for an achy, aching back, whether as part of a yoga programme or as a warm-up for another activity.

Try it: From an all-fours position, slowly press your spine up and arch your back to achieve Cat pose. Move to Cow by scooping your spine in, squeezing your shoulder blades back, and elevating your head for a few seconds. Moving from Cat to Cow helps to bring your spine into a neutral posture, which relaxes your muscles and relieves stress.

Repeat 10 times, effortlessly transitioning from Cat to Cow and back to Cat. As needed, repeat the process.

Yoga Pose 4 – Triangle Pose For Back Pain

Triangle posture may assist extend your muscles along the sides of your chest while stretching the muscle fibres around your outside hip while strengthening your back and legs (your IT, or iliotibial, band).

Give it a shot: Begin by standing up straight and putting your feet together. After that, lunge three to four steps back and point your left foot out at a 45-degree angle. Open up the posture by reaching your right arm toward the ground and your left arm toward the ceiling while maintaining both your right and left legs straight. Don’t overstretch if you can’t touch the ground with your right arm at first; merely bend as far as you can while keeping your back straight. Switch to the opposite side and repeat as required after holding the posture for 5 to 10 breaths.

 

 

 

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