Back pain is one of the most common health problems in America. It can be brought on by several different reasons, including poor posture, improper lifting techniques, and even a lack of physical activity. However, there are plenty of ways to combat back pain without medication. Yoga offers plenty of poses that can help relieve the pressure and restore balance to your back. Here are three yoga poses you might want to try to relieve back pain.
Lower Back and Neck Pain
– Yoga Poses to Relieve the Pressure
The pain in your lower back and neck can be caused by a number of different issues. Poor posture, improper lifting techniques, or lack of physical activity can all result in pain caused by the strain on your back and neck. Luckily there are plenty of yoga poses that can help relieve the pressure. Here are three poses to try out next time you’re feeling sore:
– Child’s Pose:
This pose is one of the most relaxing and comforting ones you will find in yoga. It helps to calm both your mind and body while stretching muscles in your lower back and legs. Start on your hands and knees with your knees spread as wide as they can comfortably go and drop your belly down towards the floor between them. Let your forehead come to rest gently on the ground or place it on a block to make this more comfortable. Hold for up to five minutes if possible before slowly coming out of the pose.
– Half Spinal Twist:
Another great way to relieve tension from your lower back is with this gentle twist. From sitting cross-legged, bring one knee into your chest then extend that leg out straight behind you so it rests against the other knee which is still tucked into your chest. Then take both arms behind you and clasp one hand over each shoulder blade before twisting around to look at one arm, then the other as far as possible without straining too much or making any sharp movements. Repeat after switching sides.
Yoga Poses to Relieve The Pressure
One of the best ways to relieve back pain is through yoga. Yoga offers a series of poses designed to stretch and strengthen your muscles, and this will help release tension in your back. But keep in mind, you must wear comfortable clothes like jogger jeans or track suit. One of the most popular poses for relieving back pain is downward facing dog. Downward facing dog is a simple stretch that lengthens out the muscles in your back. All you need to do is start on all fours, tuck your toes under, tighten your stomach, and then push up into a high plank position with hands on the ground directly below shoulders.
Another great yoga pose for relieving back pain is pigeon pose. To do pigeon pose, you’ll need to kneel on all fours, placing knees hips-width apart or wider; move right foot forward until it’s underneath right hip and left foot behind it with toes pointed outwards; lower chest towards thighs while keeping elbows close to body; place forehead on floor if possible. Then extend arms straight out in front of you as you lift upper body off floor into a sort of “plow” position with head hovering above either just above or at same level as elbows; hold for 5-10 breaths before lowering onto forearms and repeating steps 8-10 with opposite arm/leg.
Seated Spinal Twist Pose
This yoga pose helps relieve tension in the lower back and provides a gentle twist to the spine. To do this pose, start seated with your legs crossed and your feet and hips evenly on the floor. Sit up straight with your back against the chair or wall. Reach one arm behind you, then lean back slightly as you reach for the opposite foot with the same hand. Hold for 15 to 30 seconds, then switch sides. Repeat three times on each side.
This pose will help stretch out your lower back muscles by gently twisting your spine in an elongated manner. It’s an easy, gentle way to combat lower back pain without any sort of strenuous activity or exercise.
Bridge pose is an excellent option for those who are experiencing lower back pain. It helps to strengthen the muscles in your core, which should help alleviate the tension on your spine. To do this pose, lie down with your knees bent and your feet flat on the floor. Press into your feet and lift up onto your toes as high as you can. Push firmly through your heels and use that pressure to pull you hips up off of the ground until you’re balancing on your toes. You should feel a deep stretch in the hamstrings, thighs, and lower back. Hold for 5-10 breaths before bringing yourself back down to the ground.
Forward Bend Pose
The forward bend pose is one of the easiest poses you can do to relieve pain in your lower back. To perform this pose, you should start by standing with your feet together and then bend from your hips, bringing your hands down to the floor or a chair. You’ll want to make sure that the majority of the pressure is on the soles of your feet, not on your toes or heels. If you’re having trouble balancing, put one hand over the other and hold them in front of you. This will help you balance while bending at the hips without putting too much pressure on your spine. You’ll also want to be careful not to overdo this pose, as it could cause more harm than good if done incorrectly.
Lower back and neck pain can be a debilitating sensation. When you’re experiencing pain in these areas, it’s important to take action to relieve the pressure. Yoga can offer relief from back and neck pain and even prepare your body for test tube baby (if you’re planning). Yoga poses that can help with this pain include seated spinal twist, bridge and forward bend. If you’re experiencing back or neck pain, try incorporating these poses into your exercise routine.