Yoga is becoming the mother of physical activity with its widespread followers worldwide. Originating from India, people living in every part of the world are under the clutches of this powerful group of physical, mental and spiritual practices.
If you keenly notice, most of the strengthening and stretching exercises for back pain/injury are modifications of yoga poses. This isn’t surprising as mobility, flexibility and strength, that are critical for a healthy back, are possible through consistent yoga practice. The ten different yoga moves discussed here can relieve you of an achy back. But, it is better to confirm with your physician before you start on any of these asanas if you have severe pain.
Before you start:
This position relieves tension in your lower back and helps you warm up, if you have been sitting/standing for prolonged time periods. Kneel down on all fours keeping the shoulders over your hands and hips over your knees. Take a deep breath, tuck your toes and arch your back. Extend your arms while you push the belly towards the earth and look up. While exhaling, untuck your toes, keep your palms against the earth’s surface and round the back. Repeat this for five circles.
Apart from providing core strength to your body, the bird dog position helps strengthen your upper back, neck and lower back.
Downward Facing Dog
This position helps stretching the hips, spine and hamstrings simultaneously. It also acts as a total-body energizer and helps relieve stress.
This offers total relief from lower back pain.
Strengthening core muscles is critical to improve back stability. Plank pose tones all core muscles of the body, including abdomen, chest and low back. This position helps prepare the body for challenging arm balances.
This pose works on strengthening your core muscles extensively and improves overall balance.
This works wonders on the back muscles and relieves the tired back instantaneously. It helps soothe your brain, stress and depression. Apart from yoga, there are various other mind-relaxing techniques mentioned at www.firsteatright.com that can help to alleviate stress.
Supine twist position relieves the lower back pain and helps loosen your shoulders.
This position increases motion of the femur in the hip socket and prepares your body for backbends.
Legs Up the Wall
While increasing blood flow to the legs, it allows the lower back muscles to completely relax.
Dietitian Nutritionist Dr. Nafeesa Imteyaz.