Yoga Poses That Provide Relief From Back Ache
Hello All!!
Do you suffer from backaches? Well, try Yoga to relieve yourself! Studies show that the ancient practice has the ability to provide relief from a sore back. In Yoga, there is an emphasis on flexibility, stretching and strength that works wonders for your backache.
People who do Yoga are likely to reduce their medication for back pain. But if you have severe pain, yoga won’t be of help, you have to pay a visit to the doctor. Occasional sores or aches can be treated with yoga as certain postures help in lengthening the spine, stretching and strengthening the muscles. It helps in offering your back with the proper alignment.
Here are the yoga postures that help in relieving back aches,
Downward-Facing Dog
Downward-Facing Dog is a classic yoga pose which is a good total body stretch; it targets the large muscles that support the lower back and spine. These muscles help you to stand & lift objects.
How to do it?
- Take position on the floor on your hands and knees
- Keep your hands in front of the shoulders
- Raise your knees off the floor and lift your rear up towards the ceiling
- You can also push your heels gently towards the floor to stretch your hamstring
- Hold the position for 5 to10 breaths and repeat the pose 5-7 times
Child’s pose
The child’s pose helps in elongating the back. It is a good way to de-stress before sleeping at the end of a tiring day!
How to do it?
- Sit down by keeping your hips on your heels.
- Bend forward
- Lower the forehead to the floor
- Keep your arms alongside the body with hands on the floor and palms facing the ceiling
- Press the chest on the thighs gently and hold position for 5-10 breaths
- Return to the starting position slowly and relax
- Repeat as many times you like for a good stretch
Triangle pose
The triangle pose is a great asana for strengthening the back as well as the legs. It also helps in lengthening the muscles along the sides of the torso and stretching the muscles along the hip.
How to do it?
- Begin by standing straight with feet together
- Bring the left foot 3 to 4 feet back and point the left foot at an angle of 45 degrees.
- Turning your chest to the side, stretch your right arm towards the floor and left arm towards the ceiling. Keep both the legs straight.
- Bend as much as you can while keeping your back straight.
- Hold the position for 5 to 10 breaths, switch sides and repeat.
Cat and cow pose
Both the cat and cow poses are perfect for a sore and achy back. Both the poses help in loosening back muscles. Moving from act pose to cow pose and vice versa is helpful in getting your spine in a neutral position. It relaxes the muscles and reduces tension.
How to do it?
- Get on your hands and knees
- Get into the cat pose by pressing your spine up and arching your back slowly. Hold this position for a few seconds.
- Get into the cow pose by scooping the spine in, pressing the shoulder blades back and lifting the head.
Upward forward bend
It is also referred to as a ‘forward fold’, it helps in stretching the hamstrings and back muscles and releasing tight and tense shoulders.
How to do it?
- Start by standing straight with your feet a shoulder-width apart, keeping your knees loose.
- While exhaling bend forward from the waist, towards the floor. It is ok if you can’t reach the floor, you just need to feel a comfortable stretch
- Repeat the pose 5 to 7 times.
- While doing the last bend, hold the position for 5 – 10 breaths.
Upward facing dog
This pose helps in opening up the chest, stretching the abdominal muscles and engaging the back.
How to do it?
- Lie down on the yoga mat with your tummy down. Keep the palms facing downwards by the middle of the ribs
- Draw your legs together and pressing the top of your feet into the floor, use the strength of the back and not of your hands, to lift the chest off the ground
- You legs should be extended straight
- Hold position for 5 – 10 breaths and repeat
Will you practice the yoga poses that provide relief from backache?
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