The best yoga positions for back pain

During the day, the back is subject to the test. Between bad postures, too heavy bags, standing packaged in transport, etc. There are many opportunities to suffer.

And back pain is also one of the ailments that affect you most. Fortunately, the practice of physical activity decreases and prevents back pain.

Being a delicate activity, yoga is ideal for avoiding pain in the back. Discover in this article the best positions of yoga against back pain.

Why when you have back pain?

There are many reasons why the start of yoga is beneficial for the body. And the back problems are part of it.

There are many causes of back pain:

Yoga is a physical practice that allows you to work on yours Flexibility, muscle tone And who teaches you to master your stress. Unlike other sports activities, Yoga for back pain intervenes on different points :

The interest of yoga is that it extends and muscle at the same time.

2 postures to relieve the lower back

Back pain, or back pain, are at the level of 5 lumbar vertebrae And it can be chronic or punctual. To relieve them, here are some rear stretching exercises:

The posture of the child

THE Posture of children It must be done in case of intense chronic or punctual pain. This posture is easy to reproduce and allows you to stretch your muscles in the lumbar area as it relieves pain.

1. Start on the knees (slightly separate) with the buttocks touching the heels;
2. I lie your bust on the legs so that your head touches the ground;
3. Start your arms forward.

Keep this position from 30 seconds to 1 minute. Slowly straightened by sliding the back. Repeat several times.

Fold the knees on the chest

This special yoga with low back is ideal for fighting the punctual or chronic back of back pain. Practiced regularly, this posture allows it Calm tensions in terms of lumbar.

1. Lying on the back;
2. Keep your knees bent against the chest;
3. Remain at least 30 seconds in this position;
4. Breathe deeply;
5. Back to your initial position, explaining your knees very gently.

Repeat the exercise five times.

2 postures to relieve the top of the back

The pain in the upper part of the back uncomfortable the realization of different movements. For Find more autonomyHere are different postures that are easy to adopt:

The posture of L’Aquila

The position of L’Aquila is a Great classic yoga For back pain and in particular the muscles of the upper back.

1. Get up, arms along the body;
2. Then rest on the leg for the right legs;
3. Wrap the left leg around the right leg, sliding the left foot behind the right calf. If this balance is too difficult to keep, stay standing normally.
4. Wrap the right arm under the left arm and join the palms with one hand. Lightly turn the elbows and breathe your head straight.

Keep this position, back for 10-20 seconds.

Rotation of the shoulders

Easy to make, shoulders rotations alleviate the tied trapeze. Just roll my backs back and forth and vice versa.

Make 3 series of 10 rotations of 30 seconds every day.

2 postures to relieve the cervical

Yoga for back pain also allows you to relieve Cervical pain. It helps prevent chronic cervical pain. Here are some of the easy learning positions that will entertain you quickly:

The posture of stork

Cicogna posture is a yoga posture with forward folding. Its goal is to slowly unroll the column to the ground. This rear yoga exercise can relax the tensions of the shoulder and neck.

To do this, you have to get up and join your feet under your hips, your arms along the body.

1. Then stretch the body upwards and breathe calmly in this position;
2. Gradually fold the upper part of the body forward keeping a low knee decrease;
3. Go down your hands on the floor as it positions them on the legs or ground;
4. He brings the chin back to his chest and lets the neck and head hang;
5. Start your head from the front, from left to right and vice versa very gently, and do very small circles. This will relax the tensions in the back and neck,

So stay at least 1 minute, breathing very deeply.

Warrior II’s posture

Warrior II’s posture is a yoga posture for the back that allows Stretch the body and tone the back. Opens the chest, consolidate the shoulders and strengthen the neck.

To do it:

1. Get up and take a big step forward with your right foot;
2. Then flex the right knee so as to make a crack;
3. Make sure that the inside of the left foot is aligned with the straight one, as well as the pelvis and the torso;
4. Collect your hands over your head, then go down your arms in the axis of the right leg.

It remains in this posture of 30 seconds to 1 minute while breathing calmly, redo the same exercise on the opposite side.

2 postures to relieve sciatica

Sciatica is a pain that starts from the lower back or buttocks, to go down the leg to the fingers of the feet. It is a pain that can quickly become disabilities. Here are some yoga postures against back pain that can help Present your sciatica.

The stretching of the pyramid muscle

The pyriform muscle, also called pyramidal muscle, begins from the sacred, crosses the buttock and landed at the level of the femur. Lengthening of the pyramid strengthen and stretches the pyriform muscle.

To do this posture:

1. Start in the elongated position, the knees bent;
2. Put the right ankle on the left knee;
3. In this position, he passes his hands behind the left thigh, in order to bring the legs back to the chest;
4. You have to hear a slight stretch in the right buttock; You can organize your back a little to feel more stretched.
5. Make the same movement with the left ankle on the right knee.

Perform 5-10 deep breaths before doing the same exercise on the other side.

The stretching of psoas

Psoas is a muscle that starts from the lower back and extends to the front of the thigh. It is located on each side of the lumbar vertebrae and avoid Lumbar blocksLumbago and low back pain that causes sciatic pain.

To make the psoa stretch:

1. Put in the knight’s position: place the knee on the floor behind and the other leg to support the foot;
2. Return your bust;
3. Keeping your back straight, moving forward the swimming pool forward until you feel.

It remains for 20 seconds, then repeat the exercise at least 3 times on each side.

Your questions about yoga and back pain