Having a
tough time getting rid of your back pain? If yes, practicing yoga
for back pain might help you out. However, since you are already
in pain, you should keep a few things in mind before practicing yoga.
This will help you remain on the safer side while practicing various
yoga poses.
Let’s
first know which are the basic poses of yoga for back pain that you
should know about. Then, you can read a few precautions your must
take to get rid of pain without any hassle. Roll further.
Basic
Poses of Yoga For Back Pain
Bridge
Pose
It
works on your lower back, hips, and upper-middle back. Furthermore,
it strengthens your neck and shoulder muscles.
Cobra
Pose
From
working on your arms and chest to your lower back, the cobra pose
does it all. Further, it increases the flexibility of your ankles
and feet.
Cat-Cow
The
cat-cow pose works on your lower back as well as scapula muscles.
Superman
The
superman pose works on your entire back. Hence, it strengthens weak
back muscles.
Locust
Pose
It
makes your lower back and hip muscles strong. Further, it improves
balance in your legs as well.
Half
Lord of the Fishes
This
pose works on the lateral motion of the spine. Moreover, it ensures
the mobility and agility of the spine are intact.
Precautions
to Take While Practicing Yoga For Back Pain
The
above-given poses of yoga for back pain are very easy to practice.
However, those who are already in pain need to take some precautions
before practicing them. This ensures your condition does not worsen.
Use
Support
While
practicing any yoga pose, make sure you support your body. To support
your lower back, you can use yoga blocks or blankets.
The sole
purpose of supporting your lower back is to lessen the pressure from
it. Hence, it ensures you do not hurt yourself while practicing yogafor upper back pain.
Practice
Different Variations
Since you
already have back issues, therefore, you have to be extra careful
while practicing yoga. Thus, you can do yoga poses in various
variations. For instance, using a half range of motion in bending
poses reduces stress on your back.
Hence,
using different variations can help you improve rather than worsening
your condition. You can also use yoga straps to decrease stress and
the range of motion of your muscles.
Slow
Movements
To ensure
you don’t push your body, practice yoga poses in extremely slow
motion. Slow movements help you in many ways. It helps in developing
a strong mind-body connection.
Hence, you
can feel the muscles involved while practicing different yoga poses.
Furthermore, slow movements work on deeper muscle
fibers, tendons, ligaments, and much more. Therefore, slower
movements are going to help you stay within your comfortability.
Don’t
Force Your Body
Another
thing that you need to keep in mind while practicing yoga for back
pain is not to force yourself. It means you should not push or press
further than what you can handle. Make sure you completely stop the
movement if it hurts.
Therefore,
being mindful of your movement is going to serve you in a long run.
You never fall victim to any injury. Hence, you stay safe while your
body recovers by practicing all such poses.
Warm-Up
Even if you are suffering back pain, you
cannot avoid warm-up before starting your practice. Warm-up rushes
blood to your various muscles and increases the amount of oxygen in
that particular area.
Hence, when you start your practice, your
body is already warmed up. Thus, you feel a lot easier to move
around. Furthermore, warm-up relax your stiff muscles, and hence,
makes movement easier.
EndNote
You need to keep a check over so many
things when you are having health issues or pain. Back pain can be
due to a lack of movement, flexibility, or tight muscles. Hence, you
must include yoga in your routine to work on your overall strength.
Over time, you witness increased
flexibility and mobility that ensures you remain fit and healthy.
Moreover, it lessens the pain in your lower back or any other part of
your body. Hence, you live a pain-free and easy life.
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