Taking care of your back is one of the most important things you can do for your body. Unfortunately, a lot of people neglect this, especially when they are younger. Time spent slouching, on the computer, or neglecting to exercise, can cause back problems later in life.
Studies have shown that yoga is an effective way to reduce mild to moderate back pain. Certain poses can help with spine length and alignment and also stretch and strengthen your muscles. Strengthening your muscles helps to reduce the stress on your back, and improving your flexibility can increase the blood flow to tight muscles.
Before starting any form of exercise regimen you should talk to a professional to get a sense of what kind of treatments for your back pain are available and if yoga is a good fit for you.
The Bridge
The bridge is a great yoga pose because even if done incorrectly there is little risk of aggravating lower back pain. It is easy to do and can help strengthen your glutes and lower back.
To start, lie on your back with your knees bent and your arms at your side, palms down touching the floor. Slowly engage your glutes by squeezing them, and then raise your hips off the ground to form a straight diagonal line from your knees into your torso. Hold this position and the glut contraction for 5 seconds, and then slowly lower your hips back to the ground. Repeat 10 times.
The Plank
The plank pose can help strengthen your arms, wrists, spine, and tone your abdomen.
To do a plank, start in the push-up position and then slowly lower your forearms until they touch the floor. With your weight on your toes and on your forearms your body should be a straight line from your head to your feet. Make sure that your elbows are directly under your shoulders. Hold this position for 30 to 60 seconds, or however long you’re able to while in proper form. Do a set of these 2 to 3 times for the most effective results.
Downward Facing Dog and Upward Facing Dog
A popular pose because it elongates the cervical spine and strengthens the core, hamstrings and lower back, downward facing dog is easy to do. Start on your hands and knees, tuck your toes, lift your hips and bring your heels toward the ground. Hold for 5 seconds.
From here you can transition into the upward facing dog pose, which can help stretch out your chest and strengthen your abs and back. Lower your body into the plank position then release your toes and look up, keeping your knees off the ground. Hold for 3 seconds.
Repeat both these poses for 1 to 2 minutes a day and you’ll see great results.
More to Explore
This is just the tip of the iceberg when it comes to yoga – there are many different poses that can strengthen your whole body. Be sure to check them out if you’re interested in the many benefits of yoga.
