Best Yoga Poses For Back Pain
Whether you have pain or you want to strengthen and stretch your back, yoga has the answer to all. Specific postures can lengthen your spine, stretch and strengthen your muscles, and realign your back. Overall, yoga may be very beneficial to you.
Wondering what those yoga poses are? These days, you can learn not only about these poses but also by taking yoga teacher training programs. However, some of the best yoga poses can help you get rid of back pain.
Downward Facing DogThe huge muscles that assist in creating your lower back, support your spine, and enable you to stand and move objects, known as back extensors, are the focus of this traditional yoga pose, which provides an excellent total-body stretch.
How to do it?
Start by getting down on your knees and placing your hands in front of your shoulders. Pull your tailbone up and toward the ceiling by pressing back while separating your knees from the ground. Five to ten breaths should be held in the stance before repeating it five to seven times. Pushing your heels toward the floor can help to stretch your hamstrings even more.
Pigeon Pose
The pigeon position stretches the hip rotators and flexors, although it might be difficult for beginners. Although it may not seem the most logical position to relieve back pain, tight hips might exacerbate lower back pain. If you find this pose difficult, you should search for a yoga teacher training course near me.
How to do it?
However, the best option is to opt for a licensed yoga teacher. Start with your feet together in the downward-facing dog position. Then, bend your left leg to be almost perpendicular to your right leg, and draw your left knee forward and out to the left—lower both legs to the ground.
Alternatively, you can keep your back right leg straight behind you. Once you’ve taken five to ten breaths in the posture, transfer to the opposite side and repeat as necessary.
Child’s Pose
Even though you are relaxing, the child’s pose is an active stretch that lengthens the back. After a long, exhausting day, it’s also a fantastic stress reliever before bed.
How to do it?
Begin by getting down on all fours with your arms extended straight in front of you. Then, sit back so that your glutes (butt muscles) rest just above, but not in contact with, your heels. Hold the position for 5 to 10 breaths for a good, relaxing stretch, and then repeat as necessary.
Cat and Cow Pose
Cow and Cat stretches, whether done as a part of a yoga regimen or as a warm-up for another workout, are the ideal poses for a stiff, painful back.
How to do it?
From an all-fours position, slowly press your spine up and arch your back to enter the Cat pose. After a brief period of holding, switch to the Cow position by elevating your head, tucking your tailbone, and pulling your shoulder blades back.
Your spine is helped to shift from Cat to Cow, placing it in a neutral posture and allowing your muscles to relax and relieve stress. Repeat ten times, gracefully transitioning from Cat to Cow and back to Cat. As necessary, repeat the sequence.
Upward Forward Bend
The upward front bend, also known as a forward fold, releases tight, tense shoulders while stretching the hamstrings and back muscles.
How to do it?
Stand erect with your feet shoulder-width apart and your knees loose but not locked. Exhale and lean forward, bending at the waist, reaching for the floor. If, at first, you cannot reach the floor all the way, stop where your hamstrings feel stretched comfortably. Five to seven times, repeat the stance. Hold the position for 5–10 breaths after the final bend.
Learn from the Best Yoga Trainers
At Association for Yoga and Meditation, you can gain in-depth knowledge of yoga and learn different yoga poses from basics to advanced. We offer top-notch courses at affordable deals. All our yoga teachers have licensed yoga teacher training courses.
We ensure every student receives the best education so they can start their career in the future. Being the licensed yoga teacher training center, we also provide certificates to help you become a globally-certified yoga teacher.
