A Bad sleeping position, a unsuitable desk chair, or spending all afternoon watching TV, can cause back pain, especially in the lower back. If the problem has already appeared, you should calm it down as soon as possible.
There is yoga poses to relieve back pain that can help you so much. Strengthening the muscles in the back, stretching and mobilizing the spine that can help improve our back pain, and this is something we can achieve through different yoga positions.
Whether you are already experienced in yoga or new to asanas, here are six postures you can practice
1- Lateral stretching
Perfect for relieving stress on your lower back. Repeat with both arms and feel all the muscles in your back stretch. Hold this position for 10 seconds and switch with the other arms. Do this twice.
2- Legs up
This pose is beneficial for circulation and muscles. Lie on your back with your legs completely supported by the wall, using a pillow or towel to help you maintain the posture if necessary. It is important that your legs remain as vertical as possible. With this posture you will stretch your back while relieving your lower back. Hold for 30 seconds and repeat two times.
3- Basic torsional posture
Very beneficial in mobilizing the entire spine. Torsional postures are responsible for the rotation of the entire spine. They can be accompanied by a flexion or extension of the spine. Stay in this position for 30 seconds and switch to perform twice.
This position helps to strengthen the lumbar muscles, to prevent them from being loaded in bad postures or in sudden movements. Lying down on our stomachs, we must lift our torso as much as we can, exercising the strength with our lower back. We do not need to lift ourselves to the maximum, only what our back allows. Hold position for 30 seconds and repeat 4 times.
5- Upside-down dog
The upside-down dog is a pose that stretches the whole chain of the back in your body, emphasizing the back, the shoulders, the buttocks, the hamstrings and the calves. This posture also helps us to strengthen the muscles in our back, neck, shoulders and belly. Hold this position for 15 seconds. Perform once.
6- Child’s pose
It is a classic yoga rest pose. It helps to clear the mind, stretch the spine and open the hip. Do it when your lower back feels loaded for immediate relief. Stay in this position for 30 seconds
7- Wide-angle seated forward bend
This yoga pose helps stretch the lower back quadrant muscle and relieve back pain. Try sitting in a wide-legged position first. Hold your thighs up and sit in a standing position. Slowly raise your arms above your shoulders, slide your left arm down the inside of your left leg, and try reaching your toes. Stay in this position for 15 seconds and return to the neutral position. Repeat for the right side.