A variety of studies have shown the power of the ancient practice of yoga, which lay emphasis on stretching, strength, and flexibility, to relieve back soreness and improve function.
Despite the fact that yoga isn’t a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly profit from certain postures. Such poses can lend a hand stretching and strengthening your muscles, and returning your back to its proper alignment. Furthermore, stretching can boost flexibility by increasing blood flow to tight muscles.
Some yoga poses that help in easing back pain are as follows:
Marjaryasana-Bitilasana (Cat-Cow): This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.
How to: Start by getting on all fours and placing your wrists underneath your shoulders and your knees underneath your hips. Make sure to balance your weight evenly between all four points. This posture works with you alternating between arching your back and rounding it as you push down on the floor with your hands and tops of your feet.
Adho mukha svanasana (Downward- facing Dog): Considered as one of the most iconic postures in yoga, this pose is known to rejuvenate your entire body. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.
How to: Begin with getting on all fours and raising your hips so your body is in an upside down V posture. Make sure that you relax your head and neck and then follow it up by drawing your inner thighs toward the back of the room. Your upper back will get stretched as you spread your shoulder blades apart, and reaching your hips up and back will help to open your lower back.
Balasana (Child’s Pose): This pose is an amazing way to relax and stretch your entire back and your hips. Your spine is lengthened and stretched and practicing this pose can help relieve stress and fatigue
How to: Starting on all fours, ensure that your arms are forward and sit back so that your butt is resting just above heels of your feet. Hold and breathe deeply, you will feel more relief, the more you extend in either direction.
Utthita Trikonasana (Extended Triangle Pose): This classic standing posture may help alleviate backache and neck pain. It stretches your spine, hips, and groin, and reinforces your shoulders, chest, and legs. It also helps alleviate stress and anxiety.
How to: Begin by standing with your feet three feet apart and parallel to each other. As your arms are extended to the side, tilt at the hip to reach your right hand toward the ground. Turn your body to the side and reach your left hand fingers toward the sky. Gaze at your left hand, without hurting your neck, and hold for five to seven breaths before switching sides.
Salamba Bhujangasana (Sphinx Pose): This gentle back bend is known to strengthen your spine and buttocks. While stretching your chest, shoulders, and abdomen, it also helps in relieving stress.
How to: Start by lying on your stomach with your legs extended behind you. Engage the muscles of your lower back, buttocks, and thighs and bring your elbows under your shoulders with your forearms on the floor and your palms facing down. Slowly and steadily lift up your upper torso and head. Gently lift and engage your lower abdominal to support your back. Make sure that you are lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.
Taking care of your lower back is kind of important as it supports the whole torso. So much so that sitting less, moving more, stretching and strengthening the back goes a long way. Yoga is paramount for working on flexibility, core stability, correcting posture and breathing, all of which are essential for a healthy back.