Most common complaint of those, who have long working hours at a desk job is back pain. Back pain could be annoying at times. While most people spend lots of dollars getting a professional therapy or treatment for back pain, there is another alternative to it. This soothes pain away without having to empty out your wallet. Yoga is a relaxing and beneficial exercise. It provides tremendous relief from back pain. So, lay down that yoga mat and whether you are doing it by yourself or with the aid of a yoga teacher training, exercise away to bid adieu to that pestering back pain. Know about the tricks of yoga for back pain.
1. Yoga for Back Pain
It’s proven that yoga provides relief for back soreness. It puts emphasis on stretching, flexibility and strength. It concentrates on breathing and stretching exercises. Yoga for lower back pain helps to calm down the tired souls and alleviate the pain completely. It improves the body posture, which is one of the causes of back pain. It also strengthens the back and abdominal muscles. It provides relaxation to the tired back as well. In addition, it also helps your lungs to open up so that it can be used to its maximum capacity. Instead of booking an appointment with your favorite therapist to relieve your back pain, learn these yoga poses. These strengthen your core and relax your well-being. These also provide an answer to irritating back pain.
2. Spine Stretch
Our spine is primarily responsible for our mobility and stability. One pose of yoga for back pain is the cow pose. This pose provides spine stretch. To do this, turn your pelvis forward, then lift your sit bones, make your middle and lower back soften toward the floor and finally open your collar bones and throat towards the front part of your mat. You can also do the cat pose which is a counter pose of the cow pose. To do this, your hands and knees should be on the mat with your shoulders placed above your wrists and hips over knees. Your spine rounds into flexion as you press down into your legs and arms and make a hollow out the front of your body.
3. Downward Facing Dog
This is one of the most popular yoga poses, which offers an ultimate rejuvenating stretch for back pain relief. To do this, you should be on the floor on your hands and knees. It must be directly below the hips and make your hands a little bit forward of your shoulders. With palms spread and toes under, make an exhale and lift your knees from the floor. Your tailbone should be lengthened away from the back of your pelvis. With the toes facing forward, have your feet hip’s width apart. Your toes should be facing forward. Then press your heels into the floor. Let your head and neck hang freely from your shoulders. Hold this position and take a 4-8 breath and release.
4. Child’s Pose
This is a type of pose which brings peace and serenity. It stretches your lower back gently. It also relaxes your shoulders, spines and neck. It provides a calming effect, which relieves stress and tension. To do this, exhale and then lower your hips to your heels and your forehead to the floor. You can either have your knees together or spread them slightly apart. Your arms can either be overhead, stacked under your forehead or alongside your body. Then take a slow and deep breath. Press your belly actively against the thighs. Inhale and hold for 4-12 breaths, then release.
5. Pigeon Pose
This pose is a beneficial yoga for back pain. It stretches the groins, thighs, and back. To do this, begin in a downward dog position first. Then raise your right leg and extend it away from you and slide your left leg back behind you. Then, the outside of your right buttock should be lowered to the floor and your hands should be placed on either side of your leg. Lay your torso down over your right leg. Exhale and hold this pose while taking 4-5 breaths. Then, you can rise up. Put your hands back on the floor and make an exhale as your right leg is lowered down.
So, grab that yoga mat and try these yoga poses for back pain but only with proper supervision and guidance.