Are you suffering from back pain? Do you know that it could be due to prolonged sitting or weak muscles? If yes, you need to incorporate physical exercise in your routine to keep back pain off your plate. Therefore, practicing yoga for back pain can help you strengthen your back muscles.
Starting yoga practice could be a little hard for beginners. Therefore, you can practice the following yoga poses for an easy and comfortable yoga practice. Keep reading.
It works on your upper back. The cat-cow stretch is one of the best poses of yoga for upper back pain. Moreover, it strengthens your scapula muscles and shoulders.
To practice cat-cow stretch, get on your all fours. Round your upper back by pushing your back towards the ceiling. Once you have stretched your spine, lower your back to stretch your lower back. It works on your arms and spine also.
One of the most common poses of yoga for back pain is the downward dog. It strengthens your arms, core, and overall spine muscles.
Stand straight and gently bend forward to get on your all fours. Place your palms firmly on the ground. Make sure that you balance your body on your hands and feet. Gently push your hips towards the ceiling while keeping your legs straight. It stretches your back muscles and hamstrings.
Lie down on a yoga mat. Move your hands such that your palms come in alignment with your shoulders. Slowly push your hands over the ground to raise your upper body in the air. Keep your neck neutral while practicing the cobra pose.
Moreover, make sure that your lower body is in contact with the ground. This way, it works for your lower back pain. The cobra pose is one of the best poses of yoga for lower back pain that can ease your chronic pain without any hassle.
Lie on the ground on your stomach. Contract your hips, hamstrings, and core muscles to raise your upper and lower body off the ground. However, make sure that you do not feel any discomfort in your spine.
It works on your rear shoulder muscles and complete spine. Moreover, practicing the locust pose strengthens your back muscles that help you have a proper posture throughout the day.
Lie flat on the ground with your legs folded such that your feet are placed on the ground. Keep your hands either by your side or on your chest. With a gentle push, raise your hips in the air. However, make sure that your back is straight and is not forming any curve.
Contract your hips while raising your lower back. It strengthens your lower back muscles so that you can sit for longer without hurting your spine.
When you want to relieve fatigue from your legs and spine, practicing the child’s pose can work wonders for you. It is one of the best poses of yoga for back pain that can help you decompress your spine without any discomfort.
Moreover, back pain could be due to compression of your spine joints because of sitting for too long or sitting with a hunched back. So, the child’s pose strengthens your lower back, decompresses your upper back, releases fatigue from your legs, and improves your ankle strength.
The above-mentioned poses of yoga for back pain are the easiest poses that you can practice to relieve pain in back, improve its strength and flexibility. Also, you need to work on your sitting or working posture.
Make yoga practice a part of your routine for more benefits. You can live a healthy and fit life with regular yoga practice.