Tell you the most effective yoga exercises for back pain

Back pain is a health problem that greatly affects the quality of life of many people. Back pain caused by improper working or studying posture will be solved by exercise. The following article Doctor Doan Minh Thai will share with you effective yoga exercises for back pain, let's find out.

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• When to apply yoga for back pain?
• Effective yoga exercises for back pain

When to apply yoga for back pain?

Back pain used to be a symptom of old age, but now many young people also suffer from it. Therefore, yoga for back pain is now applied to all ages.

Specifically, people who often sit and work for many hours in front of the computer, sit or lie in the wrong position, practice sports improperly, etc. Yoga is recommended for therapy and support for the above subjects. Yoga exercises are proven to safely reduce back pain.

Yoga exercises will improve back pain caused by bad posture. Other serious injuries from accidents or broken bones are not suitable for these exercises. Therefore, before exercising, you need to consult a specialist about your condition.

Effective yoga exercises for back pain

Half body sitting posture

Half-body sitting is a very beneficial position for flexibility and flexibility for the back. This exercise is performed as follows:

Step 1: Sit cross-legged on the floor, hands on hips.

Step 2: Bend the left leg so that the left foot is outside, next to the right hip. At this point, if the knee flexion makes you feel pain, you can straighten your right leg. Simultaneously twist your body, turning your head and face to the left as much as you can. The right elbow rests on the left knee as a hinge, the left hand is placed behind the back, the eyes follow the hand.

Step 3: Feel the relief of tension in your back and neck. Hold the twist for 30 seconds then switch sides.

Note: To avoid back pain, you need to make sure your back is straight, not hunched . This exercise will not be suitable for people with back injuries or pregnant.

Cow Pose

Cat crawling is a very good yoga exercise for back pain because it flexes and expands the flexible back vertebrae. To do this we do the following:

Step 1: Get ready with your hands and knees on the floor.

Step 2: Look up at the ceiling while leaning down, lowering your belly and back.

Step 3: Bend your head down and push your arched back up. These movements are done as gently as possible to maximize joint relaxation. Lift or bow your head for 10 seconds each time.

The cow cat pose is a very good yoga exercise for back pain

Extended triangle pose

The extended triangle is a great impact pose for back, shoulder, and neck pain sufferers. It is done by:

Step 1: Step feet wider than hips.

Step 2: Two arms outstretched to form a straight line.

Step 3: Lower your right hand to touch your right foot so that your arms are still extended and perpendicular to the floor. You can feel the joints stretch, if it's too tight, you may have a slight stretch. Hold this triangle pose for 30 seconds and then do the same with the other side.

Triangle pose

Cobra pose

This back pain yoga exercise is a back strengthening exercise. The cobra effectively stretches the back. Easy moves that can be done at home are as follows:

Step 1: Lie face down on the floor, hands placed on the floor, under the shoulders. The legs are naturally stretched out to the back.

Step 2: Using your hands as pillars, press close to the sides, face up. Lift your upper body to fully stretch your back. Hold this position for 30 seconds.

The cobra is a basic yoga movement that stretches the arms, spine, and both legs

Downward-facing dog pose

Downward facing dog is also a yoga movement that both helps you relieve back pain and helps you increase height. This exercise stretches the spine and strengthens the legs, arms, and shoulders. The downward facing dog movement is very simple, just:

Step 1: Stand with your feet shoulder width apart.

Step 2: Put your face close to your feet so that your hands touch the ground. Bring your body into contact with the floor on all fours and form an inverted V. Hold this position for 30 seconds and return to the starting position. Repeat the movement 2-3 times.

The face down dog exercise both helps you to relieve back pain and helps to increase height

Bridge pose

The bridge is one of the simple and effective back pain yoga exercises. It stretches the spine and lower hips and strengthens the neck joints. The bridge exercise is performed as follows:

Step 1: Lie on your back and relax on the floor with your hands down. Bring your legs together so that your feet are in contact with the floor.

Step 2: Squeeze the abdomen, use the force from the hands and abs, the hip muscles lift the body to the highest position forming a straight line from the nape of the neck to the knee. Balance for 30 seconds and return to step 1.

Repeat 3-4 times.

Bridge pose is one of the simplest back pain exercises

Twisting posture

This exercise helps to effectively relieve low back pain. To do this pose, do the following:

Step 1: Lie on your back on the floor, arms outstretched

Step 2: Bring one leg crossed to the opposite side so that the thigh is perpendicular to you. You can gently press your knee with your hand, feeling the ligaments in your back stretch.

Step 3: Bring your leg back and do it with the other side.

Twisting posture helps relieve low back pain effectively

Baby Pose

This baby yoga pose is very commonly used and doesn't take much effort. The benefit of correcting the wrong position of joints and vertebrae of this exercise is because it helps the back to relax. The joints are lengthened and help relieve back, neck and spine pain. It's very simple to do as follows:

Step 1: Kneel on the floor so that your heels are under your buttocks, and your knees are slightly shoulder-width apart.

Step 2: Slowly lower yourself down, your head touching the floor, and at the same time stretch your arms forward. Slowly feel your back straighten and relax

Hold the position for 30 seconds and raise your body back to the starting position.

Baby Pose exercises to help relax the spine

Above is a summary of effective and safe yoga exercises for back pain treatment . With mild back pain symptoms, it is very good to regularly apply these exercises. But with moderate back injuries – severe or broken bones, you need to consult your doctor before exercising!