6 yoga poses to end back pain

Yoga is an ancient practice that encourages holistic balance, as it produces many benefits for the body and mind. That is why, over the years, it has been expanding throughout the Western world.

Yoga is fashionable, and in large part because it guarantees a healthy body, a balanced mind, and healthy habits. In addition, its practice is positive for physical pain, especially back pain.

• Related article: "10 benefits of yoga for athletes (according to science).”

The benefits of yoga

This ancient art improves our quality of life in many ways, not only on a physical level but also on a mental and spiritual level. Especially in these times, yoga becomes a good alternative to connect with yourself and with your own body. In recent years, this practice has experienced a boom in popularity and is part of gyms or sports centers from almost any location.

There are many people who can benefit from yoga: a worker who spends all day in an office, someone who simply seek relaxation and even a successful athlete, as research shows that yoga helps boost performance sports. It is known that many elite athletes have benefited from this discipline, including the basketball player.

Lebron James, the tennis player Maria Sharapova or the footballer Ryan giggs.

In summary, the benefits of yoga are:

• Improves flexibility
• Reduce stress
• Increase strength
• Helps in the recovery of athletes
• Improves balance and coordination
• Improve sleep
• Helps prevent injuries
• Improves mood
• Improve concentration
• Improves stamina
• Improves sexual relations
• Relieves back pain

• Related article: "The 6 psychological benefits of yoga.”

Yoga for back pain

The practice of yoga has been shown to be effective in relieving back pain. So if you have this problem, maybe you should try this ancient discipline. And there are many studies that have shown that yoga has a positive effect in relation to the flexibility and strength which, in turn, are helpful in relieving back pain and improving your functioning.

Research data published in the Journal Archives of Internal Medicine shows that people who practice yoga and stretch twice a week experience less pain than those who take medication or manage symptoms on their own alone.

Although yoga is not a good idea when back pain is very severe and severe, those with occasional pain or chronic pain may benefit from some yoga poses. Now, if you are determined to try this ancient practice and suffer from back pain, I recommend that you ask your doctor to tell you if it is safe for you to carry out these types of exercises, just as you would if you wanted to do sport.

Postures to end back pain

If you have spoken with your doctor and he has given you the go-ahead, below you can find a list of yoga exercises that will help you relieve back pain.

You can do them in any order and increase the intensity by staying in that position for longer. Of course, start lightly and gradually increase the intensity.

1. Supine hamstring stretch

Lie on your back, bend your right knee to your chest, and place a strap or ribbon on the ball of your foot.. Straighten your leg so that the soles of your feet are parallel to the ceiling. Press out through both heels. If your lower back feels tight, bend your left knee and place your foot on the floor.

Keep pressing for 3-5 minutes and then switch to the left for 3-5 minutes. This exercise can be done every day, and you can also do it with both legs against the wall.

You can see how it is done in the following video.

2. Downward facing dog

This classic yoga pose is a great total body stretch that helps stabilize your lower back.. To do this, start with your hands and knees aligned, with your hands slightly in front of your shoulders. Pressing back, lift your knees off the floor and lift your tailbone toward the ceiling.

Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

To get a more precise idea, watch this video.

3. Baby posture

The baby pose is another of the classics of yoga. It may seem that you are resting when you do it, but it is ideal because it helps to elongate the back and de-stress that area, for example, before going to bed. Begin by getting on all fours with your arms stretched out straight in front of you.

Next, sit down so that your glutes are resting just above you, but not touching their heels. Hold this position for 5 to 10 breaths, and repeat as many times as necessary.

To learn more, enjoy this audiovisual content.

4. Sphinx pose

Lying on your stomach, press up with your palms and lift your upper body. Align your elbows with your shoulders and keep your arms straight and stiff. Press firmly through your palms and the tops of your feet. Press your pubic bone forward, and you will feel sensations in the lower back.

Don't forget to breathe in a relaxed way. Hold this pose for 1-3 minutes.

Watch this video to know how to do it.

5. Pigeon pose

The pigeon pose is an ideal asana to release tension from the back. Start with the all-fours pose. Then lift your body a little and move your right knee forward and turn your leg inward so that it is bent. Rest your body on this leg while the other is stretched back, and relax your shoulders while looking straight ahead.

Hold for 5-10 breaths, then switch legs,

In this video you will see it better.

6. Cat-cow pose

Start in all fours position and move to cat pose, that is, raising the back of the back without moving the palms of the hands or the knees. In this way, you also bring your navel inward while arching your back. Hold this position for a few seconds and then return to the starting position. Repeat as many times as you want.

You can see an excellent explanation in this audiovisual content.