Yoga for back pain, the How to get fit way
Most of us have experience back pain in some shape or form. Be it from sleeping badly or lifting badly. This pain can put a spanner in the work when it comes to daily routine. So, here are some great Yoga for back pain exercises.
Yoga is a great and efficient way of combining relaxation techniques and fitness. These yoga for back pain exercises help you stay fit as it heals any back pain you might be experiencing. The stretching and bending incorporated in these workouts help soothe the muscles and increases your flexibility.
Preparation is key!
Before you start your yoga routing, make sure you have a comfortable yoga mat as these exercises are all floor based. Keep a water bottle handy to keep yourself hydrated and don’t forget your sweat towel.
The Downward facing dog
One of the best yoga for back pain exercises is definitely the downward facing dog. When in this position you can feel your back releasing any tension it has built up. Begin by sitting on your knees. Stretch your arms into the air above your head and bring them slowly down in front of you. This is called child’s pose. Raise your bum towards the sky and drop your head between your arms. Try and keep both your hand and feet flat on the mat if possible. Hold this position for 10 deep, controlled breaths¬†before slowly lowering yourself back to your knees.
Upward facing dog
Start by lying on your stomach. Stretch your feet and arms away from the body. Place the tops of your feet firmly on the mat. Bring your hand directly under your shoulders and place your palms firmly on the mat. Lift your body slowly, with all your weight being supported by your palms and the tops of your feet. Straighten your arms completely and tilt your head towards the sky. Hold this position for 10 deep, controlled breaths before slowly lowering yourself to the starting position. This yoga for back pain pose will relaxed your lower back muscles.
The child’s pose is the starting point for the downward facing dog. Start by sitting on your knees. Drop your bum down towards your ankles. Extend your arms above your head and slowly lower your entire top half down towards the mat. Rest your hands on the mat and breath deeply. Maintain this pose until you start feeling the muscles in your back begin to hurt. Then slowly with a controlled movement raise your upper body back into seated position.
Seated forward fold
Yoga is all about relaxation and increasing flexibility. This yoga for back pain pose does wonders for flexibility as well as relaxing those back muscles. Start by sitting on the mat with your legs stretched in front of you. Raise your arms above your head and slowly bring your upper body down towards your toes. Try to reach your toes with your hands. If you can’t get as low as possible. Try a little further every day to increase flexibility. Hold the position for position for ten seconds. Slowly roll back to the starting position.
The bow pose is a relatively advance yoga for back pain exercise. It works your legs, back and arms to improve posture and reduce back pain. Start by lying on your stomach. Reach back with your arms while bending your legs. Grab your ankles and slightly pull on your heals. Hold this pose for 5 deep breaths before lower back to the starting position.
Do you suffer from any pain? Have you tried Yoga before? Let us know in the comments below.
How to get fit – Yoga for back pain