If you’re anything like the rest of us, your back has suffered at one time or another. Whether it’s a slipped disc, an injury that lingers, or just a regular day-to-day strain, back problems can be a real bummer. But did you know that yoga can be an excellent tool for alleviating pain?
And not just for back problems specifically; plenty of other studies have shown that regular yoga practice can help improve both general flexibility and strength in the muscles surrounding your spine.
Easy side plank pose:
Plank poses are an excellent way to build strength in your core, as well as your posture. Now, for those of you who are unsure about plank as a workout, don’t let that put you off! Plank is a pose that uses your entire body, not just your abs. So, while you can definitely feel your abs during a plank, they’re not the focus. Instead, this exercise works your glutes, abs, arms, shoulders, and back.
So, not only can you totally bust your abs, but you can also build strength and mobility in your entire body with this one pose. Again, this pose is great because it’s easy to do anywhere, anytime. You can even do it while you’re watching TV or hanging out with friends. Simply start out in a yoga pose where your body is in a straight line, from head to toe.
Now, place one hand on the ground, with your elbow straight so that your forearm is parallel to the ground. Push yourself up into a plank, where your body is in a straight line from head to toe. Hold this pose for 3-5 seconds, then slowly lower yourself back down to the ground.
Cobra pose:
Cobra poses are a great way to work on mobility in your back, shoulders, and arms. While cobra poses are great for loosening up your back and spine, they can also be used to build strength in the muscles surrounding your spine.
And this can be particularly helpful if you have any injuries or are experiencing some low back pain. To do the cobra pose, start out by lying flat on the ground on your stomach. Now, raise your head and shoulders off the ground, while keeping your back flat on the ground.
Keep your arms at your sides and your legs slightly lifted, so that you’re in a curled-up position. Now, focus on breathing as you hold this pose for up to 5 seconds.
Side leg lift:
Now, this pose may seem a little silly, but trust us; it’s a game-changer when it comes to alleviating back pain. This pose is great for strengthening your hamstrings, glutes, and lower back muscles. And again, you don’t even need any equipment for this one! All you really need to do is lie on the ground with one leg extended straight above your body.
Now, lift the other leg up, so that it’s resting next to your body on the ground. Now, keep your upper body and legs in a straight line and your upper leg and upper arm in line with your head. While you can hold this pose for a few seconds at a time, try to focus mainly on keeping your leg and arm in line with your upper body. This will help to strengthen the muscles in your lower back, while also improving your back health.
Supported shoulder stand:
The shoulder stand is another pose that can work to strengthen your lower back and improve your posture. While this pose is most often done while standing up, it can also be done while lying on the ground.
To do the shoulder stand while lying on the ground, simply lie on the ground with your lower arms and legs in a straight line, with your head and upper leg in line with your upper arm and leg.
Now, push your hips up and raise your upper body off the ground, so that your upper arms and shoulders are in line with your head. Now, this pose may look easy, but trust us; it’s not. The shoulder stand pose is extremely challenging and requires a ton of core strength and stability.
And, to further build your stability and core strength, try extending your arms in front of you, so that your palms are facing down. This will engage your core muscles even more, and give you a challenging challenge to push through.
Supported windmill:
This pose is great not only for relieving pain in your back and spine, but it’s also an excellent exercise to work on flexibility in your hips and shoulders. To do the supported windmill move, start out by lying flat on the ground with your arms and legs outstretched as if you were in a standard plank pose.
Now, raise one arm and leg up off the ground, so that your hips and shoulder are in line with your head. While you can use your hands and feet to push off the ground, you can also use your own body weight to help push yourself up. This will help to build strength in your core and stabilizers, while also working on mobility in your shoulders and hips.
Supported bridge pose:
This pose is great for relieving pain in your back, while also increasing flexibility in your hips and spine. This pose can be done while lying on the ground, or while standing. To do the supported bridge pose, start out by lying on the ground with your legs in a crossed position, with your feet on the outside of your legs. Now Now, push your hips up off the ground so that your body is in a straight line from head to toe.
Focus on keeping your upper body and legs in a straight line and your upper leg and upper arm in line with your head. While supported bridge poses are great for building strength in your core and back, they’re also a great way to increase your flexibility. By pushing your hips up off the ground, you’re engaging your hip flexors and extensors, which will help to increase your range of motion.
Conclusion
Yoga may seem like a strict sport that requires you to tie yourself up in a certain way. But there are so many different forms of yoga, and they all have different benefits. This article showed you some of the best ways to heal your back and prevent future back pain. So next time you have back pain, don’t be afraid to try some of these poses to help get you back to feeling better.
