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

EXERCISES FOR BACK RELIEF

Many people believe that rest is better for back pain, but in reality, what your back really needs when it is sore is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps prevent future injury. 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 return to your normal activities with just two days off. This article will focus on yoga exercises. Remember to contact your doctor before starting any exercise program.

YOGA EXERCISES FOR YOUR BACK

Good regular yoga practice will go a long way to alleviate the stress and tension that sometimes cause mild 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 in fact some may aggravate existing pain, so it is 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 a session or two 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 for back pain relief. Each pose should be held for five to ten seconds, depending on your comfort level, and should be performed on a mat or other soft, supportive surface.

BODY: Lie on your back in a relaxed position, arms resting at the sides, palms facing down, and legs lying naturally, knees slightly out. If your back hurts to keep your knees out, do this pose with your knees bent and your feet flat on the floor. Inhale and exhale for a few seconds while allowing the tension to leave the body.

CAT STRETCH: Start on your hands and knees with your back flat. 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 you are looking at the ground between your hands. Inhale and, as you exhale, arch your back toward the ceiling, tuck your chin toward your chest to look at your navel, and tuck your tailbone underneath. Hold, then release back to its original position.

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

SAGE TWIST: Warning for this pose: It involves turning your back, so you need to be especially careful not to twist too much or you risk aggravating any existing back pain. It should be a gentle stretch; Rotate it 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 your spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips touch your right hip and at the same time turn to look over your right shoulder. This is where you need to be careful not to spin too much. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with your feet forward, arms at your sides, weight evenly distributed on both feet. Raise both arms above your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that it is looking slightly upward. Stretch your arms up and at the same time stand on your toes if you can do it without pain. Stretch your whole body up and support it, if you can. Some people find it difficult to balance during this pose, so only do the stretching part if necessary.

FISH POSITION: Lie on your back with your knees bent and your arms at your sides. Arch your back as much as you can comfortably and lift it off the ground by pushing off the ground with your elbows. If you can, tilt your head back and rest your crown on the ground. Breathe deeply from your diaphragm and hold the pose for a minute if you can.

LOCUST: Lie on your stomach with your arms at your sides, palms down, and your elbows slightly bent with your toes pointing toward your feet. Raise your legs and thighs as high off the floor as possible without causing any back pain. Hold for a second and repeat up to twelve times. This can be a vigorous exercise, so you need to be careful to tighten already injured muscles.

FORWARD BENDING POSTURE: Stand 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, if you can, touch your toes. If you can’t reach your toes, hold onto your ankles or calves. To complete the pose, you need to touch your knees with your head, but this can be too difficult for many people with low back pain. Your movements during this pose should be smooth, not jerky.