Struggling with backache? How about giving yoga a try? There have been countless studies that prove that daily yoga practice can enhance your strength and flexibility, relieving you from any soreness or back pain.
Never practiced yoga? Try beginner yoga for back pain. It helps you practice gentle yoga poses that prepares your mind and body to accept the change in your routine. Practice the following yoga poses for back pain for an easy and comforting yoga session. Read on.
Best Easy Yoga Poses For Back Pain
Child’s Pose
When it comes to relaxing your spine, neck, and shoulders, a child’s pose is a perfect option for you. While practicing it, your hamstrings and calves are pressurized, removing the stress in-built in them. This helps in decompressing your spine.
To practice the child’s pose, stand with your legs hip-width apart. Slowly sit down on your shin bones and rest your hips on your calves. Bend forward with your hands extended over your head without raising your hips. Let your head touch the ground in front of you. Move your hands further to stretch your shoulder blades.
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Legs Up The Wall
It is a very simple and restorative yoga pose that you can practice to relieve back pain. When you practice legs up the wall, it boosts your blood circulation. Further, it relieves tension from your lower back, reducing your back pain.
Start with lying on your back with your legs and arms by your side. Slowly raise your legs and place them on a nearby wall. If possible, place your hips closest to the wall. It will stretch your hamstrings and calves muscles and shifts weight off your spine.
Prone Leg Extension
With so much forward bending throughout the day, your lower back muscles remain weak. Thus, you suffer lower back pain or slip discs more often. Therefore, it is necessary to strengthen your lower back and hip muscles.
Begin with lying on your stomach and keep your weight on your elbows. Keep your elbows in alignment with your underarms. Engage your legs and lower back, and lift one leg at a time. Keep other leg stretched out on the ground. Change the leg raised in the air after holding it for some time.
Two Knee Spinal Twist
While practicing beginner yoga for upper back pain, you can add two knee spinal twist to your routine. This gentle twist in your lower back relieves tension and fatigue from your upper back as well. Breath slowly while practicing it, so that, you don’t feel uncomfortable while doing it for the very first time.
Start with lying on your back with your arms placed close to your body. Lift your legs and fold them. Let them fall under the effect of gravity on one side of your body. Keep in mind that your shoulders should not raise while touching your legs on one side. Once you touch them on one side, repeat the process on the other side.
Upward Facing Dog
This pose back bends your spine which tires from forward bending throughout the day. It further stretches your chest and strengthens your arms.
Lie on your stomach and keep your hand’s palm down close to your ribs. Let the top of your feet press the ground. Breath in slowly and lift your chest towards the sky. Make sure that your lower body never leaves the ground.
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End Note
Your spine works for the whole day to support your physical movement. Even when you sit or lie down, the spine ensures that you always maintain the correct posture. Thus, keeping your back in top-notch health is very important.
Incorporating beginner yoga for back pain help you to have strong and flexible back muscles for proficient physical activity.
