Dealing with back pain? There’s a yoga pose to help you with that. Yoga is exactly what you need to help with your back pain. Yoga is often suggested to treat your back pain as well as the stress that comes with it. In addition, it provides great preventative care for the future. Even for a few minutes every day, practicing yoga can help you become more aware of your body. It will help you notice where you have imbalances and where you are holding tension, which will result in better alignment and balance. So, what are the best yoga poses for back pain? Read on to find out.
The cat-cow pose is a simple movement that lets you stretch and mobilize your hip as well as your entire spine. This pose can also stretch your torso, neck, and shoulders. The cat-cow pose is known as an effective pose for those who suffer from lower back pain, fatigue, and chronic pain. To do the cat-cow pose, you need to first get on all fours, put your wrists below the shoulders and your knees beneath the hips. Then, let your stomach drop down in the direction of the floor and inhale as you look up. Exhale as you draw your navel toward your spine, arch your spine in the direction of the ceiling, and tuck your chin into your chest. Continue this movement for at least one minute.
The sphinx pose is one of the gentlest backbends that strengthen your buttocks and relieve your back pain. The pose stretches your chest, abdomen, and shoulders. It can help relieve your stress as well as lower back pain. When you sit for a long period of time, your lower back tends to flatten and cause pain. Practicing sphinx pose promotes the natural curvature of your lower back. First, lie on your stomach with your legs extended behind you. Then, bring your elbows under the shoulder with the forearms on the floor and the palms facing down. Slowly lift up your head and your upper torso. Keep your gaze straight ahead as you engage and relax in this pose.
Downward-Facing Dog Pose
The downward-facing dog pose is a traditional forward bend that can help relieve sciatica and back pain. The pose can help you work out imbalances in your body and improve your strength. However, you need to practice the pose correctly to make sure it doesn’t make the pain worse. Start by getting on all fours and place your hands in position under the wrist and the knees under the hips. Ruck your toes under, press into your hands, and lift up your knees. Bring your sitting bones up and keep a slight bend in your knees, then lengthen your spine and tailbone. Don’t forget to distribute your weight evenly on both sides of your body. Hold the pose for up to one minute.
This pose is one of the poses in a traditional Sun Salutation sequence. It helps you build strength in your spine, which aids you in developing a strong torso. Also, if you perform the pose regularly, the pose can improve your overall spine health. Start by lying on your abdomen with your leg extended straight behind you and the tops of your feet relaxed down on the floor. Place your palms beside your ribs and make sure your elbows are bent. While inhaling, press into your palms and unbend your arms. Relax your shoulders and begin rolling your shoulders back. Keep your chin in line with the floor.
One thing you should note if you want to practice yoga as a way to treat your back pain is that you need to talk with your doctor first. Yoga may not be suitable for everyone.