In the middle of a house chore or bending over to grab something, if you suddenly feel a severe pain in back, then you are a victim of progressive backache.
The most common causes of backache are stretched muscles, strained ligaments and muscle spasm.
To get rid of this pain or manage it, you need to give at least a few minutes to back exercises every day. Don’t take this for granted and wait for the next backache event. Start from very now and say goodbye to your backache forever.
Medical treatment is recommended if you often go through frustrating and debilitating back pain. Additionally, Yoga can be a highly effective natural drug for relieving it. There are three kinds of movements performed by our back: stretching upwards, twisting, and moving back and forth. Regular practice of yoga releases tight muscles, strengthen those and further supports the fluidity of movements.
Here are 5 simple yoga postures to help you with a backache which can be practiced anytime, anywhere:
- 1. Downward Facing Dog: It’s one of the most iconic yoga postures as it rejuvenates the whole body. This posture stretches the entire spine. It lengthens and strengthens the core, hamstrings and lower back.
How to do: Start on your hand and knees. Lift your hips to form an upside down V-shape. Tuck your toes and bring your heels towards the ground. Let your head and neck relax. Stretch your upper back by spreading your shoulder blades apart. Open your lower back by reaching your hips up and down. Hold for 5-7 breaths.
2. Seated Forward Fold: This intense posture results in an awesome hamstring stretch. It elongates the back. It relieves pain and stiffness in lower back.
How to do: Sit straight and stretch your legs in front of you. Now take your hands towards the legs and try to touch your toes. If you feel too much pressure while trying to reach your toes, just ease a little and reach as much as you can. Hold for 3-4 breaths.
3. Seated Spinal Twist: It’s a great yoga posture for improving Spinal flexibility.
How to do: Sit straight with legs stretched in front of you. Bend your right leg and place your right foot on the ground outside your left thigh. Bend your right leg and place your right foot on the ground over the left thigh. Keep your right hand behind on the ground for support. Now, twist and hook your left hand over the right thigh. Inhale deeply 3 times and repeat on the opposite side.
4. Cat/Cow Pose: The simple pose amazingly relieves lower back pain. It brings flexibility in the spine and stretches back, hips and abdomen.
How to do: Start on your hand and knees in tabletop position. Round your spine towards the ceiling. Alter between cow and cat position while keeping hands and knees in their original position. Inhale deeply while coming back to cow pose and exhale when changing into cat position.
5. Bow Pose: This intensive posture stretches and strengthens the upper back and shoulders muscles.
How to do: Lie down on your stomach. Lift both heels and try to grab one of them at a time with your hand backwards over the spine. Lift your chest and thighs away from the ground towards the sky. Hold for 3-4 breaths.
So, start practicing these above-mentioned yoga postures and improve your back function.