Nowadays, many people have sedentary lifestyles. To put it simply, most of us sit down a lot. Not only do we sit at our desk while working, we also sit down to breakfast or coffee in the morning, and then many remain in this position when commuting home. Not to mention, many of us choose watching TV or Netflix on the sofa as a way to relax after work.
The health consequences of this sedentary lifestyle are dire, with an increasing number of people complaining of back pain. Fortunately, there are ways to prevent or alleviate this painful condition. It turns out that practicing yoga can significantly improve back pain symptoms. Here are some yoga exercises which, if practiced regularly, will help you to get rid of painful back.
Step by Step poses of yoga for back pain
- Lie down on your back, and stretch your arms out at your sides to make a T shape with your body. Bend your legs at about 90 degrees and bring both legs to the ground on one side. Your shoulders should touch the ground firmly at all times. Hold the position for up to two minutes, then repeat for the other side.
- Turn round and lie on your belly. Support your upper torso on your forearms by keeping your elbows shoulder-width. Press your pelvis towards the ground. This might be a bit painful, but it means that you’re performing the exercise in the right way. You’re allowing the blood to flow into the lower part of your back, which is great for healing back pain. Try to hold this position for up to three minutes, and don’t forget to breathe!
- For the final position, lie down on your back again and bring your entire legs vertically against the wall. Your buttocks, thighs, calves, and the heels of your feet should all touch the wall. You may also try to point the toes of your feet upwards. This position is especially recommended for people travelling long distances in sitting positions (for example, on a plane), as it helps your blood flow back from your feet towards the heart.
Please remember that for maximum back pain relief, these best yoga for back pain relief poses should be practiced every day. Also, as with any yoga exercises, focus on good breathing techniques. Make sure to include these three simple exercises in your daily workout routine and you will rip of the health benefits in no time!