Top 10 Yoga Exercises For Disturbing Back Pain

February 15, 2020

Young charming and attractive female athlete smiling while practicing yoga
Emmanuel Feranmi

First off, why should you do Yoga? What's in it for you? There are a lot of benefits associated with Yoga, and if you have back pain, Yoga might just be the remedy you've been searching for.

But this doesn't mean that Yoga is only for people with back pain. Yoga, instead, is a mind-body therapy that is meant to treat physical pain and the mental exhaustion that comes with it. The poses we'll be looking at now will no doubt strengthen your body and your mind.

So, let's look at the top ten Yoga poses to fix back pain

Downward Facing Dog

To do this, you need to first get on all fours. Then put your hands in alignment beneath your knees and wrists. The next thing is to stretch your elbows and relax your upper back. Afterwards, lift your knees off the floor and make sure that your sitting bones are facing the ceiling.

Then you begin to straighten your legs and bring your body to the shape of an A. Make sure that your heels are a bit off the ground and try to hold the pose for a minute.

The Extended Triangle

Start with your feet about four feet apart. Then make sure your right toes face forward and your left toes are facing an adjacent angle. Afterwards, stretch your arms out and make sure your arm is facing the direction your right toes are facing.

The next step is to reach downwards with your right arm and make sure your palm is flat on the floor. Of course, your left arm will be extended in the opposite direction. Then turn your neck towards the direction of your left arm. Hold the pose for a minute and repeat.

Sphinx Pose

You start lying down on your stomach with legs and feet straight. Then you place your palms on the floor and make sure your elbows are sticking out above your body. The next step is to lift your face and your upper abdomen and then rest your weight on your elbows and arms. It is important that this position is done through lifting your spine and your head, and not just falling onto your lower back. Maintain this pose for up to five minutes.

Cobra Pose

This pose is just like the Sphinx pose but with a little variation. You start out the same way with your elbows and your arms in the same position.

The only difference is that you only lift your head and your chest here, and worry less about your abdomen.

Locust Pose

With this pose, you start off lying with your belly flat on the ground. Then you lift your legs, arms, head and chest up. You lift them up all at once facing the ceiling, and you just make sure that your knees and elbows aren't bent. They should go up as far as they can as a unit. You also need to make sure that when your arms are lifted, they are considerably above the level of your spine, and that your shoulders are in a right angle to them.

Bridge Pose

With this pose, you start out lying on your back. Then you lift your knees and make sure they are supported by straight legs. Your arms should be straight with your body, and your palms should be facing down. Then you lift your midsection by using your knees as support. You hold this position for a minute and then retract and lift your midsection all over again.

Half Lord Of The Fishes

This complicated pose involves sitting, crossing your legs over each other and facing sideways every minute or two. What's important is that your back must be straight and upright, while your right leg should be beneath your right one, and your right one should be planted palm up on the ground.

This pose will energize your spine and will help you get relieved from backaches. It'll also stretch your hips, neck and shoulders.

Two Knee Spinal Twist

With this pose, you start out lying on your back with your arms spread out wide. Then you bend your knees and lift your legs. To perfect this pose, your hips must be straight and form a slightly bent angle from your waist, while your knees must bend slightly towards you. Your legs should be straight and form a right angle from your knee. You should hold this position for at least one minute.

Child's Pose

This pose starts off with you on your knees, and with your hands on the floor. Your elbows should be straight and your palms should be planted firmly on the ground. Then you should relax your straight arm backwards do that your entire body moves back and your chest touches your laps. Of course, you should make sure that your knees are in the same position. Hold this posture for a minute and then retract.

Cat-Cow

For this pose, you start in roughly the same position as the child's pose. However, this time you're working on your back, and won't have to straighten or bend your arms. The movements of this position rely greatly on the head and neck.

When you move your head downwards, make sure that your upper back is going in the opposite direction, and when you move your head upwards, make sure that your lower back and spine is contracting. Continue this motion for up to five minutes for the best results.

The Point?

Before starting a Yoga exercise plan, you need to speak with a doctor. This is because it is not appropriate for everyone and the advice of a health care professional may be vital to your program. 

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