6 yoga poses to end back pain

Yoga is an ancestral practice that promotes holistic balanceAs it produces many benefits for body and mind. That is why, over the years, it has grown throughout the western world.

Yoga is in vogue, and in large part because it guarantees a healthy body, a balanced mind and healthy habits. In addition, their practice is positive for physical pain, especially back pain.

    The benefits of yoga

    This ancient art improves our quality of life in many ways, not only physically but also mentally and spiritually. Especially in these times, yoga is becoming a good alternative to connect with yourself and your own body. During the last years, this practice has experienced a boom in popularity and is part of gymnasiums or sports centers from almost all localities.

    Many people can benefit from yoga: a worker who spends all day in an office, someone just looking to relax, and even a successful athlete, as research shows yoga helps improve athletic performance. It is known that many elite athletes have benefited from this discipline, including the basketball player James lebron, The tennis player Maria xarapova or the football player Ryan giggs.

    In summary, the benefits of yoga are:

    • Improves flexibility
    • Reduces stress
    • Increase strength
    • Aid in the recovery of athletes
    • Improves balance and coordination
    • Improves sleep
    • Helps prevent injuries
    • Improves mood
    • Improves concentration
    • Improves endurance
    • Improve sex
    • Relieves back pain

      Yoga for back pain

      The practice of yoga has been shown to be effective in relieving back pain. So, if you have this problem, you may need to try this age-old discipline. And it is that there are many studies that have shown that yoga has a positive effect on flexibility and strength which, in turn, is helpful in relieving back pain and improving its functioning.

      Data from a study published in the Journal Archives of Internal Medicine shows that people who practice yoga and stretch twice a week experience less pain than those who take medication or manage symptoms on their own.

      While yoga is not a good idea when back pain is very intense and severe, those who occasionally experience chronic pain can benefit from certain yoga poses. However, if you are determined to try this ancient practice and suffer from back pain, I recommend that you ask your doctor to tell you if it is safe to do this type of exercise, as you would if you are. wanted to play sports.

      Postures to end back pain

      If you have spoken to your doctor and he has given his consent, Below is a list of yoga exercises that will help relieve back pain.

      You can do them in any order and increase the intensity by staying in this position longer. Of course, it starts off slightly and gradually increases in intensity.

      1. Supine Hamstring Stretch

      Lie on your back, bend your right knee against your chest, and place a strap or tape over the tip of your foot.. Straighten your leg so that your soles are parallel to the ceiling. Press both heels outward. If the lower back is tense, bend the left knee and place your foot on the floor.

      Keep pressing for 3-5 minutes, then shift left for 3-5 minutes. You can do this exercise every day, and you can also do it with both legs against the wall.

      You can see how this is done in the following video.

      2. Dog upside down

      This classic yoga pose is a great total body stretch that helps stabilize the lower back.. To do this, start with your hands and knees aligned, hands slightly in front of your shoulders. Pressing back, bring your knees away from the floor and lift your tailbone toward the ceiling.

      Hold the position for 5-10 breaths and repeat the position five to seven times.

      To get a better idea, watch this video.

      3. Baby’s position

      Baby pose is another yoga classics. It might seem like you’re resting when you do, but it’s great because it helps stretch your back and de-stress that area, for example, before bed. Start by getting on all fours with your arms straight out in front of you.

      Then sit down so that your butt is resting just above you, but not touching your heels. Hold this position for 5-10 breaths and repeat as many times as needed.

      To find out more, take advantage of this audiovisual content.

      4. Position of the sphinx

      Lying on your stomach, press down with your palms and lift your upper body. Line up your elbows with your shoulders and keep your arms straight and stiff. Press firmly through your palms and the tops of your feet. Press your pubic bone forward and you will feel sensations in your lower back.

      Remember to breathe relaxed. Hold this posture for 1 to 3 minutes.

      Watch this video to find out how.

      5. Pigeon posture

      The pigeon pose is an ideal asana to release back tension. Start with the four-staple posture. Then lift your body slightly and move your right knee forward and turn your leg inward so that it is bent. Rest your body on that leg while the other is lying back and relax your shoulders looking forward.

      Hold the position for 5-10 breaths, then switch legs,

      In this video you will see it better.

      6. Cat-cow position

      It starts in the crawling position and moves into the cat poseIn other words, lift the back of the back without moving the palms of the hands or the knees. This way, you also bring the navel inward, arching your back. Hold this position for a few seconds, then return to the starting position. Repeat as many times as you want.

      You can see an excellent explanation in this audiovisual content.

      Leave a Comment