Yoga Poses For Lower Back Pain – Easy and Effective Back Pain Relief Techniques
Does yoga really helps with back pain? It definitely can, if performed properly. Yoga can’t only assist you in relaxing your body, but several poses are also effective in toning and stretching the muscles that support your back. The end result? Less stress, better alignment, and even better postural and muscular balance.
One of the most common (and effective) yoga poses for back pain is the downward-facing dog pose. The dog pose is easier for those with less flexibility. Begin in a standing position, then turn your torso away from the wall to open up the chest and open up the shoulders. Bring the arms up above the head and look down at your feet. In order to do this, your hands should be folded in toward the mid-section, so that the palms face the floor.
Another one of the back pain yoga poses is the crocodile pose. First, inhale and exhale deeply, as if you are saying prayers. Then put both hands on your hips, and put your feet, either together or apart, as you keep bending your knees and lifting with your back straight off the floor. Your goal is to inhale through your nose and exhale through your mouth, both releasing the tension built up in your diaphragm.
Next, lie flat on your stomach and bend your knees so that your back is against the wall, then raise your buttocks up towards the ceiling. You may help alleviate some of the pain by tilting your pelvis towards the floor, as this will help squeeze the abdominal muscles and pull your diaphragm upwards. As you bend your knees, breathe in through your nose and out through your mouth, making sure to inhale through your mouth so that you concentrate all your energy into the exercise, allowing all the air in your lungs to go towards the inflamed area. You may also use the abdomen muscle to help lift your ribcage and encourage your ribs to return to their normal position.
The next two yoga poses for back pain are both very useful in relieving stress, as well as promoting better strength, flexibility, and balance. One exercise involves standing on one leg in a fetal position, holding onto the opposite knee with the palm of your hand. You may bend the knee and hold onto the opposite elbow as you pull both legs back toward your body. This will stretch the quadriceps, hamstrings, and calf muscles. To complete this pose, you must bend your knees to a 45 degree angle, releasing the bent knees.
The next yoga poses that will relieve your pain is the scissor stretch. To do this pose, you must first sit in a yoga posture, resting your back against the yoga mat. Next, lie on the edge of your mat with your knees up, with your upper body at a right angle to the floor. You may cross your arms over your head and place your palms on your lower back muscles so that they form a straight line from your head to your feet.
The final yoga poses for back pain that you will do are seated warrior, wheel, and trunk pose. These yoga poses gently strengthen the muscles of your abdomen and rectus abdominus. They also help to stretch the outer, middle, and inner hip muscles, as well as the hamstring muscles.
Lie flat on your back with your hands crossed behind your head. Keep your shoulders back and allow them to relax. In a gentle movement, rotate your torso ninety degrees, lifting your legs towards the chest. Slowly twist your torso in a circle, pausing momentarily. Return to the starting position.