Yoga Sequence For Back Pain
At some point in life, back pain will affect most people. Whether it is caused by injuries, poor posture, or simply aging, our backs are incredibly sensitive areas. It is common for soft discs between our vertebrates to dry overtime making us more susceptible to bulging, rupturing, and painful nerve pressure. Here’s a yoga sequence for back pain to combat this problem.
When the idea of yoga comes to mind you may think of bright colored mats, and stretching your body in impossible positions. However, you don’t have to be an expert to appreciate simple yoga positions. Several experts agree that routine stretching can prevent and relieve the symptoms of back pain. As you align your pelvis and spine, your muscles will naturally relax, allowing your body to grow stronger. Several yoga poses can ease the tension in your back, hips, hamstrings, and inner legs, ultimately having a positive effect on your spine and posture.
Back pain is common for people who sit, or bend forward for extended periods of time throughout the day. According to U.S. News, about 86% of Americans sit all day at their jobs. It is only natural for our shoulders to become tight and constructed, and for our breathing to become naturally very shallow. There are also large amounts stress that occurs in our lives daily, causing our bodies to constantly adjust to the “stress hormones” of adrenaline and cortisol being pumped throughout our systems. Yoga goes beyond physical healing, and caters to the spirit and mind as well.
Please be sure to speak with your doctor before starting a new routine or exercise, specifically if your goal is to easy chronic or acute back pain. Remember, when it comes to self-care you need to go easy on your mind and body. The goal is to ease your nerves, not cause any more tension or damage. If you are new to yoga, remember to use deep, fluid breaths as you move from pose to pose. If you feel any straining in your back simply relax your range of motion, or move to another pose entirely.
Take this process slowly. You can relive your back pain with only 10 minutes of this gentle yoga. So, what are you waiting for? Try these five yoga sequences for back pain now!
Cat/ Cow Pose
Warm up your back with the Cat/Cow Pose. For this position, you’ll want to begin in a tabletop. Make sure your hands are underneath your shoulders, and your knees are under your hips. Inhale slowly and look up to the sky, lifting your tailbone as you breath. Let your belly soften towards the floor, completing the cow pose. Then, exhale out through your mouth while rounding your back upwards, and tucking in your tailbone, and lowering your chin towards your chest. Repeat this with three breaths.
The Cobra Pose is an excellent way to both stretch and strengthen your lower back. Come to a lie on your belly, and place both your hands by your shoulders. While inhaling, use the muscles in your back to lift your chest and shoulders off the floor. You can use your hands to push up, but allowing your back muscles to do most of the work will give you the best results. Exhale, and then lower your back down slowly. Repeat this three times, trying to reach a little higher each time.
This pose is best immediately following the Cobra Pose, as it allows the spine to rest after stretching. Sit back on your heels, and rest your forehead down towards the floor. Then, let your shoulders relax. For extra stretch, you can wrap your hands around your body, reaching for your heels, keeping your shoulders relaxed. Hold this pose for three full breaths.
You have probably heard of the pose Down Dog before. This pose is common in yoga classes because it stretches the hamstrings, while helping to relieve tension that our bodies hold in our lower backs. Begin in tabletop position and tuck your toes under your body while lifting your hips to the sky. Bend into your knees while lifting your tailbone as high as you can, keeping your heels down towards the mat. Your body should make the shape of a triangle with the floor acting as the base when this pose is complete. As you breath press your body evenly into your hands, drawing your shoulder blades down the back. Hold this pose for three full breaths.
Supported Bridge Pose
This pose allows you to stretch your back gently without straining it. Lay on your back, and bring the soles of your feet towards you at hip distance. While you inhale, press into your feet, and lift your hips into the air. Carefully slide a block underneath your sacrum. Hold this position for a moment, before exhaling and releasing the support on your body. Make sure to give your body time to recover before going back into this pose again. Rest for at least three breaths.
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