5 Best Yoga to get rid of  Back Pain

5 Best Yoga to get rid of Back Pain

If you are experiencing back pain, yoga is the thing that mostly doctor recommend for back pain. Yoga is a form of psychotherapy that is often recommended to treat not only back pain but also the associated stress. Proper conditions can relax and strengthen your body.

Practicing yoga even for a few minutes a day can help you to become more aware of your body. This will help you to identify where you are holding the conflict and where you have inequality. You can use this information to bring yourself to balance and understanding.

These are the yogas that can help treat back pain.

1. Cat-Cow

This gentle, accessible backbend stretches and covers the spine. Practicing this pose also extends your abdomen, shoulders and neck.

Muscles worked:

  • erector spinae
  • rectus abdominis
  • triceps
  • serratus anterior
  • gluteus maximus

To do this:

  1. Get on all fours.
  2. Place your wrists under your shoulders and your knees below your hips.
  3. Measure your weight equally between all four points.
  4. Inhale as you look up and allow your stomach to move to the sides.
  5. Exhale as you place your chin on your chest, draw your navel toward your spine, and bend your spine against the ceiling.
  6. Keep in mind your body as you make this move.
  7. Focus on identifying and removing tension in your body.
  8. Continue the liquid movement for at least one minute.

2. Downhill Dog

This traditional forward bend can relax and rejuvenate. Practicing this pose can help reduce back pain and sciatica. It helps to create balance in the body and improve strength.

Muscles worked:

  • muscles
  • deltoids
  • gluteus maximus
  • triceps
  • quadriceps

To do this:

  1. Get on all fours.
  2. Put your hands in alignment under your wrists and your knees below your hips.
  3. Press your hands, put your toes down, and lift your knees.
  4. Bring your bones sitting on the roof.
  5. Keep a slight bend at your knees and extend your spine and tail bone.
  6. Keep your heels slightly on the ground.
  7. Press firmly on your hands.
  8. Distribute your weight evenly between the two sides of your body, paying attention to the shape of your hips and shoulders.
  9. Keep your head in line with your upper arms or with your chin slightly tilted.
  10. Hold this pose for up to 1 minute.

3. Extended Triangle

This normal posture can help reduce back pain, sciatica, and neck pain. It stretches the spine, waist, and groans, and strengthens the shoulders, chest, and legs. It can also help reduce stress and anxiety.

Muscles worked:

  • latissimus dorsi
  • internal oblique
  • gluteus maximus and medius
  • muscles
  • quadriceps

To do this:

  1. From a standstill, walk your feet four feet [4 m] apart.
  2. Turn your right toes forward, and your left toes at an angle.
  3. Raise your arms straight down with your palms facing down.
  4. Bend forward and then insert your right hinge to move forward with your arm and body.
  5. Bring your hand to your leg, yoga block, or floor.
  6. Extend your left arm up to the ceiling.
  7. Look up, forward, or down.
  8. Hold this pose for up to 1 minute.
  9. Repeat on the other side.

4. Sphinx Pose

This gentle backbend strengthens your spine and buttocks. Stretching your chest, shoulders and abdomen. It can also help reduce stress.

Muscles worked:

  • erector spinae
  • radiant muscles
  • large pectoralis
  • trapezius
  • latissimus dorsi

To do this:

  1. Lie on your stomach with your legs open behind you.
  2. Combine your lower back muscles, buttocks, and thighs.
  3. Bring your elbows under your shoulders with your arms down and your palms facing down.
  4. Slowly raise your upper chest and head.
  5. Gently lift and flex your lower abdomen to support your back.
  6. Be sure to lift your spine and exit with the crown of your head, instead of falling on your lower back.
  7. Keep your eye focused as you are completely relaxed in this pose, while at the same time staying active and involved.
  8. Stay in this pose for up to five minutes.

5. Half King of Fish

This cleansing pose strengthens your spine and helps relieve back pain. Stretch your hips, shoulders, and neck. This posture can help reduce fatigue and rejuvenate your internal organs.

Muscles worked:

  • rhomboids
  • serratus earlier
  • erector spinae
  • large pectoralis

To do this:

  1. From where you sit, draw your right foot closer to your body.
  2. Bring your left foot out of your leg.
  3. Stretch your spine as you twist your body to the left.
  4. Take your left hand down behind your back for support.
  5. Move your right arm out of your left thigh, or tie your elbow to your left knee.
  6. Try to maintain your buttocks to deepen the twists in your spine.
  7. Open your eyes to look at any shoulder.
  8. Hold this pose for up to 1 minute.
  9. Repeat on the other side.
administrator

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *