Yoga

5 Easy Yoga Stretches For Back Pain

5 Easy Yoga Stretches For Back Pain

Back pain is quite common today, especially due to sedentary lifestyle and long hours spent standing or sitting. Simple yoga stretches are quite effective in offering relief from back pain. Yoga stretches are very effective in healing back pain if done on a regular basis as it helps in improving blood circulation throughout the body.  These stretches can be done from any place and will hardly take 5 minutes time. Thus, even those who have a really busy schedule, can find from the stretches and get relief from back pain.

How Yoga Stretches Can Heal Back Pain:

Sphinx

Sit in a comfortable position and your back should be straight. Relax your shoulders. Your elbows will be aligned just under the shoulders. You will press firm through the palms and the top part of your feet. Your pubic bone has to be pressed forward. There will be some sensations in your lower back area, but continuing breathing. This will help in blood flow smoothly to the lower back area. Stay in this position for at least 3 minutes.

Sphinx

Spine Bending

Stand straight as you keep your fingers comfortably interlaced just over your head. As you exhale you need to bend a bit towards your right. Hold on to this position and continue breathing. As you inhale, you will move to center. Breathe out and bend a little bit towards your left side. You need to ensure, you are not bending or tilting to the back or your front. One of your hands should not be stretched more than your other hand. Continue breathing normally as you get back to the starting position.

Spine Bending

Hamstring Stretching

Start by lying comfortably on your back. You will slowly bend the right knee and bring it close to your chest. You need to have a towel or a strap near the ball of your foot. You will then straighten the leg and move it towards the ceiling. You will be pressing hard from both the heels. You will feel a strain on your lower back. Bend your left knees. Keep your foot on ground and hold on to this position for at least 5 minutes. You can then move towards your left and remain in that position for at least 5 minutes.

Hamstring Stretching

Threading The Needle

A very effective exercise which helps in reducing your back pain. Start by lying down on the back. You will bend your knees as you rest your feet completely flat on ground. Now, you can bend your right knee, just like the figure 4. Your left ankle shall be to the right thigh. Now, move and lift up your left food in air and slowly bring the calf completely parallel to floor. You will then thread your right hand just in between the opening of your legs. You can interlace your hands at the back of your left thigh. You need to be in this position for at least 3 minutes. Repeat.

Threading The Needle

Legs Up On Wall

Doing this stretch everyday will help in getting relief from back pain. You need to scoot your buttock, into the wall and swing up your feet up on wall. This stretch helps in relaxing your lower back muscles and also helps in removing all stagnant liquid which might accumulate on the ankles and your fet. You can do this workout after a hard day at work or when you had been sitting in the same position for long. You need to hold on to this position for at least 10 minutes.

Legs Up On Wall





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