Yoga offers a wide range of benefits that support your long-term health and performance. For individuals who suffer from back pain, yoga can be a powerful tool that gives them the relief they’ve been looking for.
Yoga exercises improve strength and flexibility. These work to provide the stability and mobility that reduces muscle tension and decreases stress on the joints of the body.
The following are 3 yoga poses to alleviate back pain. Learning how to do them correctly and using them on a regular basis can help you live a pain-free life.
The Cat and Cow is one of the most well known yoga poses. It’s easy to do and is helpful in alleviating back pain. It can be used as a warm-up exercise or as part of your routine.
Begin by placing yourself in a four-point position where your hands and knees are on the ground. Slowly arch your back up towards the ceiling (like a cat) letting your pelvis tuck under and your shoulder blades move away from your spine.
After a brief pause, slowly lower the spine so that it arches downward with your shoulder blades moving towards each other, your butt moving out and up, and your head raised.
Repeat slowly for the desired number of repetitions.
The Pigeon Pose is a bit more challenging than the Cat and Cow. But it’s an excellent pose for increasing flexibility in the hip flexor and rotator muscles. Tight hips are a common factor that contributes to chronic pain in the hips and back.
Begin by lying face-down with both feet together. Slowly bring your right leg forward and under you with the knee bent and the lower leg perpendicular to the left leg. Slowly lower yourself down until your hips are resting on the ground.
You’ll feel a stretch in the muscles of the right hip and possible in the front of the left side. Hold for the desired duration and repeat with the opposite leg.
The Upward-Facing Dog pose stretches the abdominals and hip flexors while improving the mobility of the spine.
Lie face-down on the floor with your hands flat underneath your shoulders. Slowly press your feet into the ground and keep the legs together. Press with your arms as you lift your shoulders and chest off the floor.
Start with a small range of motion and gradually increase it as you feel more comfortable. Hold for the desired duration and repeat.
These three yoga poses can help alleviate back pain. Using these simple movements, you’ll improve the range of motion of the joints, reduce excess tension in muscles, and achieve lasting relief for a healthy and functional life.