It is funny how we get a sense of how much we use our back muscles throughout the day when we are dealing with lower back pain. We sit at the computer, dig in the garden, do laundry, drive and do a host of other things while our backs take on abuse. Many of us spend most of our working day at a desk on a computer and this position that our body takes is hard on our lower back. Those of you who have been through or are coping with lower back pain know how debilitating it can be.
Here are some restorative poses that can help counteract all the sitting at a desk, cramps from menstruation and other activities. If your back pain is very severe, it might be a good idea to refer to a doctor first, in case you are suffering from a more serious condition that may require medical attention.
Yoga for stressed back in this aricle includes three different poses that can help you instantly!
1. Cat/Cow Poses
These two postures, when performed in tandem, can warm up and stretch your back muscles. To practise this pose, get on your hands and knees with your hands lined up beneath your shoulders and your knees in line with your hips. As you take a deep breath in, bend your spine so you are drawing your belly toward the floor. Tilt your head back and lift your bottom to the sky. As you exhale, scoop your belly inward while you arch your back upward. Curl your chin towards your chest and tuck your tailbone in. Repeat this at least five times.
2. Spinal Twist
This pose will give your back an amazing stretch and you will get up feeling light; perfect for overworked back muscles. Be gentle on yourself if you are new to this though, you don’t want to overstretch and hurt yourself. Sit on the floor with your legs out in front of you. Bend your right leg so that your right foot is by your left buttock. Bend your left leg so the knee is pointing upward and place your left foot on the outside of your right knee. Raise your arms out to your sides and gently twist to the left, placing your right elbow on the outside of your left knee and your left arm on the floor behind you. Now slowly turn your head to the left till you feel a soft stretch in your neck. Hold this for 10 breaths, release and repeat on the opposite side. Repeat the set three times.
3. Chair Pose
This is one of the best poses for strengthening the lower back muscles. Once again, listen to your body and gradually increase the difficulty for this pose. Start in a standing position with your feet together and arms by your sides. Inhale. As you exhale, bend your knees as if getting ready to sit in a chair. Raise your arms straight out in front of you till they are parallel to the floor. Hold this position for ten breaths. Keep your knees from extending past your toes. To come out of the posture, straighten your legs and release your arms. Repeat five times.
Make yoga a part of your daily life by practising these poses every day. Your back will soon be kinder to you.
For quick video guide, Download Yoga Classes For Back Pain.
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