It is undeniable, experiencing back pain can interfere with daily activities. Now, you can you knowovercome it with yoga. There are quite a number of yoga poses that can stretch your back muscles, so the pain will subside.
Back pain is one of the most common health problems experienced by most people. This pain can be triggered by various things, ranging from the habit of often lifting heavy weights, sitting in an inappropriate position, to rarely exercising. In addition, back pain can also be caused by other, more serious diseases.
5 Yoga Poses to Treat Back Pain
There are many ways that can be done to treat back pain, for example by taking painkillers, massage, and even exercise. nowOne type of exercise that can be done is yoga. In addition to relieving the symptoms of back pain, yoga can relax the whole body and mind.
The following are recommended yoga poses to treat back pain:
1. Cat cow pose
Cat cow pose can improve blood circulation in the spine, so that back pain will be reduced. In addition, this pose is also able to improve overall spinal health, especially for those of you who often spend hours sitting. Way to do cat cow pose is:
- Start with position all fours, that is, both palms and knees on the mat, with knees in line with hips and hands directly under shoulders.
- Inhale while pushing your chest and tailbone down. Keep your eyes looking up.
- Exhale while pulling your stomach in and arching your spine upwards. Make sure the view is looking downwards.
- Repeat these two movements for 5-10 breaths.
2. Downward facing dog
This yoga pose will help stretch your upper body, including your arms, chest, and back. Pose downward facing dog can be done by:
- Start with position all fours, that is, both palms and knees on the mat, with knees in line with hips and hands directly under shoulders.
- Slowly raise your buttocks until your hands are parallel to your back and your legs are straight. This position will form an inverted “V”.
- Hold this position for about 60 seconds, then repeat several times.
3. Extended Triangle
Pose extended triangle useful for stretching the muscles of the hips, spine, and groin. In addition, this pose can also improve upper body posture, so it can help relieve back pain. You can do extended triangle by:
- Spread your feet as wide as possible on the mat and point your right toes out to the side but keep your left toes forward.
- Extend both arms parallel to the shoulders. Point your palms facing down.
- Grab your right shin or ankle with your right hand. Make sure your left hand is straight up and your gaze is on your left hand.
- Hold this position for at least 5 breaths, then repeat several times.
- Do the same for the left position.
4. Sphinx pose
Sphinx pose involves the spine, abdomen, and buttocks. This yoga movement will help relax the muscles in the stiff back area, so that it can relieve back pain. How to do it is not difficult how come, that is:
- Position your stomach on the mat with the backs of your feet touching the floor.
- Lift your upper body by resting on both forearms.
- Lean your chest forward and lower your shoulders while pressing your arms down.
- Make sure the lower abdominal area is against the mat and the neck is kept straight.
- Hold this position for at least 5 deep breaths and repeat the movement several times.
5. Child's pose
Another yoga pose that you can do to treat back pain is child's pose. This pose will stretch your spine, back, thighs, and ankles. Here's how to do it:
- Start with position all fours, that is, both palms and knees on the mat, with knees in line with hips and hands directly under shoulders.
- Close your toes.
- Slowly push your buttocks back until your hands are parallel to your back and your nose is touching the mat.
- Take a deep breath and feel the areas of your body that feel tense.
- Raise the body back to the position all fours.
- Do this movement for about 5 minutes.
nowHere are some yoga poses that you can do to relieve back pain. Make sure you do it regularly so that back pain doesn't reappear, especially if you do have strenuous activities, do the same movements repeatedly, or often sit for too long.
If back pain does not go away or even gets worse after doing the yoga poses above, you should immediately consult a doctor, yes. The doctor will conduct an examination and determine the appropriate treatment for your condition.
