Are you ready to follow eight yoga exercises for the lower back?

EXERCISES FOR BACK RELIEF

Many people believe that rest is the best thing for back pain, but in reality, what your back really needs when it’s hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps prevent future injuries. This is a use it or lose it situation: the more you rest, the weaker your back becomes, even if it’s hurt. Studies have shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on yoga exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR THE BACK

A good regular yoga practice will go a long way in relieving the stress and tension that sometimes causes minor back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can actually aggravate existing pain, so it’s important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during the poses. These are some of the best yoga poses to relieve back pain. Each pose should be held for five to ten seconds, depending on your comfort level, and should be done on a mat or other soft, supportive surface.

BODY: Lie on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, knees slightly out. If it hurts your back to have your knees out, do this pose with your knees bent and your feet flat on the floor. Breathe in and out for a few seconds as you allow the tension to leave your body.

CAT STRETCH: Begin on your hands and knees with a flat back. Your hands should be directly below your shoulders with your fingers spread apart. The knees should be directly below the hips. The head is held loosely so that it is looking at the ground between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin against your chest to look at your navel, and tuck your tailbone under. Hold, then release back to your original position.

WIND RELEASE POSTURE: Lie on your back as in Corpse Pose. As you inhale, bend your knee, place your hands just below your knee, and bring your leg toward your chest. Your left leg should remain flat on the ground. Exhale and lift your forehead to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SALVIA TWIST: Warning for this pose: It involves twisting your back, so be especially careful not to twist too much or you risk aggravating any existing back pain. This should be a gentle stretch; rotate as far as is comfortable. Sit on the floor with both legs in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with a straight spine, place your left elbow on the right side of your right knee. Bend your left arm so that the pads of your left fingers touch your right hip, and at the same time turn to look over your right shoulder. This is where you have to be careful not to twist too much. Hold for a few seconds, release and repeat on the opposite side.

PALM TREE: Stand with feet forward, arms at sides, weight evenly distributed on both feet. Raise both arms over your head, interlock your fingers, and rotate your hands so your palms are facing up. Next, place your palms on your head and turn your head so that it is looking slightly up. Stretch your arms up and at the same time stand on your toes if you can do it without pain. Stretch your entire body up and hold, if you can. Some people have difficulty keeping their balance during this pose, so only do the stretching part if you need to.

FISH POSE: Lie on your back with your knees bent and your arms by your sides. Arch your back as far as you can comfortably lift it off the ground by pushing off the ground with your elbows. If you can, tilt your head back and rest the top of your head on the floor. Take a deep breath from your diaphragm and hold the pose for a minute if you can.

LOBSTER: Lie on your stomach with your arms at your sides, palms down, and elbows slightly bent with fingers pointing toward your feet. Raise your legs and thighs as high off the ground as possible without hurting your back. Hold for one second and repeat up to twelve times. This can be a vigorous exercise, so be careful to strain already injured muscles.

FORWARD BENDING POSTURE: Stand up straight with your feet together and your arms hanging loosely at your sides. Take a deep breath and raise your arms above your head. As you exhale, lean forward and touch your toes if you can. If you can’t reach your toes, hold onto your ankles or calves. To complete the pose, you need to touch your knees to your head, but this can be too difficult for many people who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.