Back Stretching Yoga Poses
Time to hit the yoga mat if you are suffering with back pain. Yoga and stretching has been recommended by doctors, chiropractors, and physical therapists. This is because yoga is a wonderful overall body stretch and light exercise that anyone can do – no matter their physical fitness level or limitations. Try these five poses when you wake up or before you go to bed. Practice them while you watch your favorite show or before a workout and feel your back pain lessen within weeks.
1. Half Lord of the Fishes Pose
This pose, which has a funny name, will lead to better posture and less back pain. According to Fitsugar, it will “lengthen and strengthen the spine”. However, this pose can go pretty far, so start off slowly if you are just beginning or are in a lot of pain. Do not feel like you have to go as far back as the picture illustrates. Even if you are only able to do this pose half way, you will still benefit from lengthening the spine and stretching out the back. Remember to keep your posture upright when doing this, and when you breathe in, focus on holding in your core.
2. Downward Facing Dog
The downward dog is one of the most popular moves in yoga. This is an especially great stretch to do after sitting for a long period of time. It will stretch out your whole body and help with your posture. Stay in this position for a few rounds of breath to really benefit from it. You can also stay in this position for 30 seconds, then stand up and stretch up for 30 seconds, and then stretch back down into downward dog for some deep stretching that feels amazing.
3. Cat and Cow Pose
While sitting on your knees and hands, tilt your head up for the cow pose and lower it down, while slightly curving your back for the cat pose. These stretches are gentle and can be done at anytime pain arises. This pose is especially great for those with hip pain too and for pregnant women.
You don’t have to become a yogi to experience back pain relief. Instead, practice these three poses every day and every time pain arises. Taking a weekly yoga class can also help you learn new moves and find more pain relief.