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6 yoga postures to end back pain

6 yoga postures to end back pain

March 29, 2024

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

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

  • Related article: "10 benefits of yoga for athletes (according to science)."

The benefits of yoga

This millenary art improves our quality of life in many ways, not only physically but also mentally and spiritually. Especially in these times, yoga becomes a good alternative to connect with oneself and with one's own body. In recent years, This practice has experienced a popularity boom and is part of gyms or sports centers from almost any location.

There are many people who can benefit from yoga: a worker who spends all day in an office, someone who simply seeks to relax and even a successful athlete, as research shows that yoga helps boost sports performance. It is known that many elite athletes have benefited from this discipline, including the basketball player Lebron James , the tennis player Maria Sharapova or the soccer player Ryan Giggs .

In summary, the benefits of yoga are:

  • Improve flexibility
  • Reduce stress
  • Increase strength
  • Help in the recovery of athletes
  • Improves balance and coordination
  • Improve sleep
  • Help prevent injuries
  • Improves mood
  • Improves concentration
  • Improve the resistance
  • Improves sexual relations
  • Relieves back pain
  • Related article: "The 6 psychological benefits of yoga."

Yoga for back pain

The practice of yoga has been shown to be effective in relieving back pain . So if you have this problem, maybe you should try this millennial discipline. And there are many studies that have shown that yoga has a positive effect in relation to flexibility and strength that, in turn, are useful for relieving back pain and improving its functioning.

Data from research published in the Journal of Internal Medicine show that people who practice yoga and perform stretches twice a week experience less pain than those who take medications or manage symptoms on their own.

Although yoga is not a good idea when back pain is very severe and severe, those with occasional pain or chronic pain may benefit from some yoga postures. Now, if you are determined to try this ancestral practice and suffer back pain, I recommend that you ask your doctor to indicate if it is safe to carry out this type of exercise, just as you would if you wanted to play sports.

Postures to end back pain

If you have spoken with your doctor and you have given the approval, Below you can find a list of yoga exercises that will help you relieve back pain

You can do them in any order and increase the intensity by staying in that position for longer. Of course, it begins in a mild way and increases the intensity gradually.

1. Supine hamstring stretch

Lie on your back, bend the right knee in the chest and place a strap or a ribbon on the tip of the foot . Straighten the leg so that you have the soles of your feet parallel to the ceiling. Press out through both heels. If the lower back feels tight, bend the left knee and place the foot on the floor.

Keep pressing for 3-5 minutes and then switch left for 3-5 minutes. This exercise can be done every day, and you can also do it with both legs against the wall.

You can see how it is done in the next video.

2. Upside down dog

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

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

To get a better idea, watch this video.

3. Baby posture

The position of the baby is another of the classics of yoga . It may seem that you are resting when you do it, but it is ideal because it helps stretch your back and de-stress that area, for example, before you go to bed. Start by standing on all fours with your arms straight in front of you.

Next, sit down so that your buttocks rest right on top of you, but without touching your heels. Hold this position for 5 to 10 breaths, and repeat as many times as necessary.

To learn more, enjoy this audiovisual content.

4. Posture of the sphinx

Lying on your stomach, press up with your palms and raise your upper body . Align the elbows with shoulders and keep the arms straight and rigid. Press firmly through the palms and the top of your feet. Press your pubic bone forward, and you will feel sensations in the lower part of the back.

Do not forget to breathe in a relaxed way. Hold this position for 1-3 minutes.

Watch this video to know how to do it.

5. Posture of the pigeon

The posture of the pigeon is an ideal asana to release the tension of the back . Start with four-legged posture. Then lift the body a little and move your right knee forward and turn the leg inwards so that it is bent. Rest your body on this leg while the other is stretched back, and relax your shoulders as you look forward.

Hold the position for 5 to 10 breaths, then change legs,

In this video you will see it better.

6. Cat-cow posture

Start in the four-legged position and move to the cat's posture , that is, lifting the back of the back without moving the palms of the hands or knees. In this way, it also takes the navel inwards while arching the back. Hold this position for a few seconds and then return to the initial position. Repeat as many times as you wish.

You can see an excellent explanation in this audiovisual content.

7 Simple Core Exercises That Prevent Lower Back Pain (March 2024).

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