Yoga might be the solution your doctor has prescribed if you have back discomfort. Yoga is a mind-body therapy that is frequently suggested for the treatment of both back pain and the associated stress. Your body can get stronger and more relaxed with the right poses.
You can become more conscious of your body by doing yoga, even for a little while each day. This will assist you in identifying your tension points and imbalances. By being aware of this, you can align and balance yourself.
Yoga poses like cat-cow, lotus pose, and triangle pose may help strengthen and relax muscles, which may relieve back pain.
To find out more about how these poses can help with back discomfort, continue reading.
The spine is stretched and mobilised with this easy, simple backbend. Your neck, shoulders, and torso will all be stretched as you perform this stance.
Worked muscles:
Gluteus maximus, serratus anterior, triceps, and erector spinae rectus abdominis
To carry out this:
Place yourself on all fours.
Put your knees beneath your hips and your wrists under your shoulders.
Distribute your weight equally among the four locations.
Gazing upward, take a breath and let your stomach to descend towards the mat.
Draw your navel into your spine, tuck your chin into your chest, and arch your spine towards the ceiling while you exhale.
While performing this exercise, keep your body conscious of it.
Pay attention to where tension is in your body and release it.
Maintain this smooth motion for a minimum of 60 seconds.
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2. Dog That Faces Down
This classic forward bend has the potential to be calming and revitalising. Back discomfort and sciatica can be alleviated by doing this stance. It strengthens the body and aids in correcting imbalances.
Worked muscles:
deltoids and hamstrings
quadriceps, gluteus maximus, and triceps
To carry out this:
Place yourself on all fours.
Align your wrists with your hands and your hips with your knees.
Tuck your toes under, raise your knees and press onto your hands.
Raise your lumbar region towards the ceiling.
Lengthen your spine and tailbone while maintaining a small bend in your knees.
Sustain a small heel lift off the ground.
Firmly press into your palms.
Balance your weight equally on both sides of your body, taking note of where your shoulders and hips are.
Either tuck your chin in slightly or keep your head in line with your upper arms.
Take a minute or so to maintain this stance.
3. Expanded Triangle
This traditional standing position may be beneficial for treating neck, sciatica, and back discomfort. It strengthens your shoulders, chest, and legs while stretching your hips, groin, and spine. It might also aid in anxiety and stress relief.
Worked muscles:
the medius hamstrings, quadriceps, internal oblique gluteus maximus, and the latissimus dorsi
To carry out this:
Step with your feet spaced around 4 feet apart.
Point your left toe outward at an angle and turn your right toe forward.
Raise your arms so that your palms are facing downward and parallel to the floor.
Lean forward and bring your arm and torso forward by hinging at the right hip.
Place your hand on the floor, a yoga block, or your leg.
Raise your left arm in the direction of the ceiling.
Look down, up, or forward.
Take a minute or so to maintain this stance.
On the other side, repeat.
Sphinx Pose GIF created by Dima Bazak
Your buttocks and spine are strengthened by this mild backbend. It elongates your abdomen, shoulders, and chest. It might also aid with stress relief.
Worked muscles:
Gluteal muscles: pectoralis major, trapezius, latissimus dorsi, erector spinae
To carry out this:
Stretch your legs out behind you while lying on your stomach.
Make use of the muscles in your thighs, buttocks, and lower back.
With your forearms on the ground and your palms facing downward, place your elbows beneath your shoulders.
Raise your head and upper torso slowly.
To support your back, gently elevate and contract your lower abdominal muscles.
Instead of slumping into your lower back, make sure you’re raising up through your spine and out through the top of your head.
In this stance, stay alert and involved while fully relaxing; your attention should be directly ahead.
Hold this position for five minutes at most.