Do you often suffer from back pain and this prevents you from going about your daily activities normally? It is probably high time for your back treatment. To effectively remedy these problems, yoga for the back can be beneficial.
Passionate about yoga, I practice it frequently and I can tell you that this discipline gives me many benefits, even when I experience some back pain.
Thanks to yoga sessions and the postures adopted, you will not only be relaxed but in addition, the back pain will subside very quickly. I invite you to discover the beneficial effects of this activity as well as 13 postures that can help treat back pain.
The positive effects of yoga on the back
To prevent back pain, sport is undoubtedly essential. By practicing in addition to back strength exercises and yoga, you will prevent or cure back pain.
Yoga sessions actually consist of a sequence of movements executed in cadence, at the same time performing breathing exercises and adopting still postures.
Yoga is a gentle discipline in its own right that promotes relaxation and bodybuilding, without causing any pain. In addition, this practice has proven that it can readjust certain distortions in the spine. Engaging in it on a regular basis contributes to prevention and cure of certain joint problems.
And that’s not all because yoga, which helps to overcome stress and control breathing, also helps to better manage pain. Finally, yoga, through the various postures practiced during the sessions, allows you to know how to keep your back straight and stand correctly.
To read: All the benefits of practicing Yoga in the evening
Postures to relieve back pain
13 postures to treat back pain
For the prevention of back pain and to relax the spine, there is nothing like a yoga session. The 13 postures that I invite you to discover will help you soothe back pain and strengthen the muscles of the abdomen.
As you inhale, while raising your head slightly, let go of your belly, then as you exhale, press your belly button to your spine while relaxing your head.
Perform a series of these two movements ten times. This exercise will help you to give more flexibility to the spine and to consolidate the transverse.
With your hands at the hips and the breastbone facing upwards, contract your shoulder blades at your back. This posture helps to straighten the back and develop the rib cage.
3- The posture of la lying twist
To achieve this pose lie on your back, bending your knees and tilting your head. Then round your back. Lying on your back, bring your knees to the level of your bust.
Then direct your arms to shoulder level, forming a “T”. Take a deep exhale and place your legs on your right side, then tilt your head to the left.
4- The posture grasshopper
Lying on your stomach, place your hands under your thighs alongside your body, your palms resting on the floor.
Take a deep breath and straighten both legs, keeping them together. Breathe smoothly and evenly. This will help you strengthen your back and especially your lower back.
5- The posture of the half-bridge
While directing your chin towards your chest while performing the pose, breathe with your abdomen. Do not move your head to the left or to the right.
This will allow you to stretch your abdominals, firm the thorax as well as the lumbar area.
6- La child posture
To perform this pose, place your hands near your feet. Breathe with your stomach and move your ears away from your shoulders as much as possible. This will help you stretch the shoulder blades, which helps reduce stress and relax you.
7- The posture cow
With both glutes fixed to the ground, elevate the rest of your body. Tilt your torso forward while taking a deep breath. This posture will help you soothe sciatica and prevent back pain from appearing.
8- The posture rag doll
Bring your hands closer to your feet while keeping your head down. Bend your knees and then gently straighten your back to finish in a standing position. Lift your head up to align it with the spine.
9- The posture turtle
This pose invites you to position your back like the shell of a turtle. This will help you stretch your lower back and relax your abdominal organs, while also relaxing your body as a whole.
10- The posture of the stork
Breathing gently with your stomach, bring your thighs closer to your stomach and release your head. Slowly straighten up, taking a deep breath. Thanks to this posture, you will relieve your back by stretching it gently.
11- The posture twist
While seated, place one foot in front of the knee and the other foot against your buttock. Place one hand on the opposite foot, which is in front of you, and the other on the floor behind you.
Then line up your legs and shoulders and rotate your hips. Breathe evenly. By practicing this exercise, you will be able to adjust any deformities.
12- The postures du dog upside down
Imitate the position of a dog stretching by raising your hips upwards. Breathe deeply with your abdomen while directing your shoulders outward. This exercise is ideal for loosening the legs and relaxing the back.
13- The posture of the mountain
While standing, adopt the mountain pose. To do this, open your torso by bringing your shoulders down and back. Stretch your back while pointing your head up. Breathe deeply five times in a row. This posture will strengthen your back.