Did You Know Yoga Relieves Back Pain? 5 Poses That Help

If back pain gets to you its almost like your life is over. You can’t sit long, you can’t stand long. Your life becomes limited to experiences. There are a lot of things that could do before the back pain got you and you can’t do them anymore. Just the idea of a tragedy like this would make anyone uncomfortable. Some people are however living this lifeless life. Looking for a cure or even some relief. We’ve got for you the most effective and recommended one – Yoga.

If you’ve been to doctors seeking a cure, at least one of them would’ve recommended you Yoga. It is a therapy that relieves the mind and body. Adopting Yoga in your life would help you deal with your mental and physical discomfort. Its also famously known to relieve anxiety. Yoga will make you feel relaxed and strengthen your body.

You don’t need to dedicate much time, just a few minutes would do. It will help you become more aware of your body and notice the spots where you’re holding tension. This awareness would help you in multifacet ways.

Specefically talking about back pain. The most common one people have is in the lower back. It could be caused by many reasons. But sitting all day in a wrong posture is the one you would hear from every next person. Firstly, you would need to correct yourself so that it doesn’t continue doing more damage to you. And then work on your flexibility and posture with Yoga.

The best part is there is no harm that you could do to yourself by doing Yoga. It’s absolutely healthy and good at making your back healthy too. But make sure you don’t stretch in a position that makes your sore point become worse.

However, if your back pain is because of a disc disposition, accident or injury, you should first see your physical therapist before you start doing any exercises.

Here are 10 positions that you could bring in practice to relieve your back pain.

Downward-Facing Dog

Muscles involved in the workout:

Hamstrings

Gluteus maximus

Deltoids

Quadriceps

Triceps

How to do Downward-Facing Dog workout:

1. Get on both your hands and feet.
2. Align your hands with your wrists and your knees with your hips.
3. Put your weight on your hands, and lift up your knees.
4. Raise your hip up towards the ceiling and lower your head.
5. Lower your hip and raise your head.
6. Hold both poses for up to 1 minute.
7. Do this while keeping your heels slightly off the ground the whole time.
8. Be firm while pressing into your hands.
9. Your weight should be evenly distributed between both sides of your body.
10. Pay more attention to the position of your shoulder and hips.

Sphinx Pose

Muscles Involved In The Workout:

Gluteal muscles

Erector spinae

Trapezius

Pectoralis major

Latissimus dorsi

 

How To Do Sphinx Pose Workout:

1. Extend your legs behind you while lying on your s tomach.
2. Involve the muscles of your buttocks, lower back, and thighs.
3. Bring your elbows in alignment with your shoulders keeping your palms facing down while your forearms on the floor.
4. Lift up your head and upper torso slowly.
5. When you lift, to support your back, try to engage your lower abdominals.
6. Make sure that you’re using your spine to lift up and out lower down with the crown of your head, do not directly collapse into your lower back.
7. Keep your eyes to the front and fully relax in this pose. But do this while remaining active and keep your muscles engaged.
8. Take up to 5 minutes in this pose.

Extended Triangle

Muscles Involved In The Workout:

Internal oblique

Latissimus dorsi

Hamstrings

Gluteus maximus and medius

Quadriceps

How To Do Extended Triangle Workout:

1. Stand straight and place your feet about 4 feet apart from one another.
2. Face your right toe forward, and keep your left toe at an angle outwards.
3. Keeping your arms parallel to the floor lift them with your palms facing down.
4. Hinge at your right hip and tilt forward with your arm and torso bringing your hand to your leg, onto the floor.
5. Lift your left arm up extending it towards the ceiling.
6. Look forward, up or down.
7. Stay in this pose for up to 1 minute.
8. Follow the same steps for the opposite side.

Locust Pose

Muscles Involved In The Workout:

Gluteus maximus

Trapezius

Triceps

Erector spinae

How To Do Locust Pose Workout:

1. Lie down on the floor on your stomach. Keep your arms beside your torso and face your palms upwards.
2. Turning your heels out to the side, touch your left two with the right toe together.
3. Lightly place your forehead on the floor.
4. Lift your head, chest, slowly then lift your arms partway or all the way up.
5. Bring both your hands together and make your fingers behind your back interlace.
6. To further deepen the pose, you must lift your legs.
7. While doing this keep your gaze slightly upward or straight ahead and slowly lengthen the back of your neck.
8. Hold this pose for up to 1 minute.
9. Repeat the same pose after taking a little rest.

Bridge Pose

Muscles Involved In The Workout:

gluteus muscles

rectus and transverse abdominis

hamstrings

erector spinae

How To Do Bridge Pose Workout:

1. Lie on your back and bend your knees and draw your heels into your sitting bones.
2. Rest your arms next to your body.
3. Press your arms and feet into the floor while raising your tailbone up towards the ceiling..
4. Keep lifting until your thighs are finally parallel to the floor.
5. Bring your palms together under your hips with interlaced fingers, or support your hips by placing your hands under it.
6. Retain this pose for up to 1 minute.
7. Do not release with a jerk. Slowly bring your spine, vertebra by vertebra, back to the floor.
8. Then bring in your knees together.
9. Relax and take deeps breaths in this position.