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Video: Yoga For Back Pain - The Best Postures
Working out at home every day, standing on the go, or watching TV slumped on the sofa are just some of the most harmful postures for your back. Not to mention the heavy shopping bags. The result ? Pain in the spine that can sometimes be really unbearable! To fight it, the majority of affected French people most often resort to drugs because of the rapid action of these. But how to relieve back pain naturally without having to use pharmaceutical means? Have you ever thought about trying yoga for back pain? Believe it or not, some yoga poses have the magical power to improve poor posture and soothe back pain within the first few minutes of practice. More,they are good for morale and very easy to do on a daily basis! Let's see!
Postural yoga against back pain: benefits and postures to test at home
Contrary to popular belief, lumbar back pain (considered the evil of the century) does not only affect the elderly. Every individual can suffer from it, regardless of their age. Whether it's chronic pain or episodic pain, it affects your lifestyle and can affect the quality of your sleep. That is why it is important not to neglect it. In this context, did you know that yoga is an excellent natural remedy for back pain for several reasons? Here are some of the most important benefits of yoga for the back!
Virtues and benefits of yoga against back pain and low back pain
How Do Yoga Poses Relieve Back Pain? Whether it is haltha or kundalini, yoga acts directly on the spine by rebalancing it. In just a few sessions, the usual postures of the body are visibly improved, the shoulders drop and you stand up straight. That said, yoga also helps build back muscle and those ligaments that we tend to forget in everyday life. While we work our arms and thighs with the shopping bags on the way up the stairs, we often neglect our back. Leaving the latter aside, the pain sets in and intensifies. Trapezius, lumbar and latissimus, yoga (just like swimming), works all the back muscles.
In short, yoga is not only a good slimming ally, but also a very good activity to say goodbye to back problems! Gentle and beneficial, it has the power to urgently relieve every pain. Obviously, depending on the dorsal zone concerned, certain postures are to be preferred more than others. Regardless, the majority of them are very easy to do at home. When you get up, during the day or before going to bed, yoga postures and exercises are available to everyone. After testing our 10 suggestions, you can focus on the ones that give you the most relief.
The pincer posture
To soften the spine and soothe the pain of sciatica, rely on the clamp posture. How to do it at home? Sit on the floor and position your legs in front of you. The body should form a right angle. Then raise your arms to the sky and inhale deeply. With your arms straight, try to grip your ankles as you exhale. Stretch until you catch the toes. The head must touch the knees. Stay like this for 20 seconds and release. Slowly return to the initial position.
The twist - the easiest yoga pose (against back pain)
If we have to define the easiest posture to achieve, it is undoubtedly that of the torsion. To succeed, sit on your sports mat, position one foot in front of the buttocks and the other on the floor, as shown above. Then put one hand on the opposite foot and the other flat on the floor behind you. Align your shoulders with your legs and pivot your hips. Look behind you, keeping your back straight. Breathe regularly and deeply.
Torsion of the trunk
Close to the previous posture, the torsion of the trunk is also very easy to do on a daily basis. By stretching the back and buttocks muscles, this position is perfect for releasing tension in the spine and successfully combating pain. It is done while lying on your back with your feet together. Extend your arms out to each side to form a cross, then bend your legs towards your chest. Put your knees on the floor to one side and turn your head to the other. Vary the sides.
The rolling stone posture
To relax sore back muscles, there's nothing like a little back self-massage thanks to the rolling stone posture. Like the torso twist, this exercise is performed while lying on your back. So, after lying down, bring your knees to your chest and hold them with your hands. Then put your head against your knees and make your back arched. Try to rock slowly back and forth just like a rocking chair.
At first glance, the board (also called sheathing) may seem a bit mundane to some. However, the virtues and benefits that this type of exercise offers the body are many. It works in depth almost all the muscles in your body: the abdominal group, the glutes, the back and the lower back. Its regular practice can even alleviate back pain. And because it contracts all layers of the abdominal muscles and requires minimal movement, the plank is certainly one of the best ways to strengthen the central part of the body and reduce lower back pain. How do you do ?
To do the classic plank, stand on your forearms and toes, making sure your body is properly aligned. Contract your stomach while staying erect. Hold longer and longer with each workout. You can also test the high sheathing. It consists of placing yourself facing the ground, supporting your weight on your toes and your arms outstretched, back straight.
If you are experiencing tension in the back of your neck and around your tailbone, Cobra pose is for you. Start lying face down with your legs tight. These should remain glued and taut throughout the exercise. Position your hands on either side of your body and gradually try to raise your head, leaning on your arms. Stay like this for a few seconds or count 5 to 6 slow breaths. Finally, return to the original position.
The posture of the boat against back pain and lumbar pain
This yoga pose against back and lumbar pain not only strengthens the spine, but also stretches it well. How to succeed? Lie face down and stretch your arms out in front of you. Inhale and lift your right leg and hand. Release and do the same with the left side. Finally, wash both legs and both arms at the same time, as shown in our example. Hold the posture for 3 breaths and release. Repeat the exercise several times.
The pigeon posture
In addition to softening the hips, the pigeon posture brings mobility to the whole body, while relieving sciatica and lower back pain. Start by raising your hips towards the ceiling, legs straight, gaze towards the stomach and shoulders turned outwards. Then lift your right leg and place the right foot in front of the left knee so that the outside of your shin is resting on the floor. Keep the left leg held back, as shown above. As for the right foot, it must remain bent to protect the knee.
The half-bridge posture
Lie down on your back and lift your glutes upwards. Breathe with the abdomen and try to keep the chin towards the chest during the entire exercise. When doing the half bridge, it is important not to move your head. This posture helps to stretch the abdominals and strengthen the lower back and rib cage.
The turtle - a yoga pose against back pain for the advanced
The more advanced among you can try the turtle pose. Despite its weird look, it allows a good stretch of the back by relaxing the abdominal organs.