Yoga For Relief From Back Pain
Pain anywhere in the body is normally due to the muscles getting stiff. The muscles work in pair i.e. one muscle contracts where the other muscle stretches. To get released from back pain there are some simple yogic exercises that can be done any time and rather anywhere. These exercises can be performed sitting on a chair, or keeping or sitting on a yoga mat.
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| Yoga For Relief From Back Pain |
LENGTHENING THE SPINE
The best result you get is, however, is by sitting in sukhasana, keeping the back straight and the shoulders in a relaxed position. You should lift your arms up slowly from the sides while breathing in and interlacing your fingers such that the thumbs be touching gently. Stretch up to the maximum which you can comfortably keeping the elbows straight and the biceps touching the ears. You should hold yourself in this pose for 2-3 deep and long breaths. You should pull the navel inwards to deepen the backstretch.
Twisting the Spine to Right and Left
Fingers remaining interlaced above your head, breath out gently twisting towards your right side holding in this pose for 2-3 long and deep breaths. Inhale and back to the central position. Breath out and twist towards the left side and hold in this pose for 2-3 long breaths breath in and return to the central position.
Bending the Spine Right and Left
Continuing to keep your fingers interlaced above your head breath out and bend slightly to the right side. Keep breathing holding in the same pose. Breathe out and return to the center pose. Breathe out and bend slightly to the left ensuring that your body always remains in the vertical position and anyone hand is never stretched more than the other. Breathe in and return to the central position.
Bending the Spine Forward and Backward
Breathing out you should stretch your hands in front of you. Breathe in, stretch forward while you exhale bending from your lower back. Breathe in and while exhaling turn to the right ensuring both the hands parallel to each other, equally stretched. Inhale and return back to the center. Breathe out and repeat the stretching towards the left side. Returning to the central position while inhaling bring your arms slowly up. Unlocking your fingers stretch back. Breathe in and return to the center position. Bring your arms slowly down from the side while exhaling.
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| Yoga For Relief From Back Pain |
Twisting your spine from side to side
The left palm should be placed on the right knee. Inhale deeply and twist to the right side slowly while exhaling. The right hand may be placed on the mat close to the hip. Press the right hand on the floor to stretch upwards. Breathe in and back to the center position. Breathe out to repeat the stretching towards the left side keeping the right palm on the left knee and the left hand on the floor. Keeping the back straight and stretch upwards. Inhale and return back to the center.
Now the cross-legged position should be changed i.e. if earlier the right leg was positioned over the left leg, now the left leg should be positioned over the right leg. Now the stretching should be repeated as done earlier to the left and right sides.
The abdominal muscles should be engaged along with the hip muscles to strengthen the stretching.
BENEFITS OF THIS YOGA EXERCISE
It helps in improving the posture of your body. It gets relief from the back pain. It strengthens the abdominal and back muscles. It provides complete relaxation to the back muscles. It may be used as warm-up exercise of the body prior to engaging in other yoga poses. It helps in opening up the lungs such that the lungs can be utilized to its full capacity. It offers a complete workout for a healthy spine and additionally, the abdominal muscles also get a workout.
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