EXERCISES FOR BACK RELIEF
Many people believe that rest is best for a painful back, but actually,
what your back really needs when it’s hurt is exercise. Regular
exercise relieves back pain by strengthening and stretching the muscles
that support the spine and helps to prevent future injury. This is a
use it or lose it situation: the more you rest, the weaker your back
gets, even if it is hurt. Studies have actually shown that you can heal
your back pain faster and get back to your regular activities with just
two days of rest. This article will focus on Yoga Exercises. Remember
to contact your doctor before beginning any exercise program.
YOGA EXERCISES FOR YOUR BACK
A good, regular yoga practice will go far in relieving the stress and
tension that sometimes cause mild back pain, and in fact, studies have
shown that yoga is the number one most effective exercise for relieving
back pain. However, not all yoga poses relieve back pain, and some can
in fact aggravate existing pain, so it is important to know which poses
will be most helpful in relieving back pain. It is best to do these
exercises under the supervision of a certified yoga instructor, and if
you encounter any problems with these poses, you should consult an
expert. Even just one or two sessions with a yoga instructor can help,
as an instructor will help you with your form and posture during poses.
Here are some of the best yoga poses for relieving back pain. Each pose
should be held from five to ten seconds, depending upon your level of
comfort, and should be done on a mat or other soft, supportive surface.
CORPSE: Lie flat on your back in a relaxed position, arms resting at
your sides, palms down, and legs lying naturally, with knees turned out
slightly. If it hurts your back to have your knees turned outward, do
this pose with knees bent, feet flat on the floor. Breathe in and out
for a few seconds while allowing any tension to leave the body.
CAT STRETCH: Start out on your hands and knees with a flat back. Your
hands should be directly under your shoulders with fingers spread.
Knees should be directly under the hips. Head is held loosely so that
you are looking at the floor between your hands. Inhale, and as you
exhale, arch your back toward the ceiling, tuck your chin in to your
chest so that you are looking at your navel, and tuck your tailbone
underneath. Hold, then release back into your original position.
WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you
inhale, bend your knee, place your hands right below the knee, and draw
your leg towards your chest. Your left leg should remain flat on the
floor. Exhale and bring your forehead up to touch your knee. Inhale,
and then as you exhale, return to your original position. Repeat with
the other leg.
SAGE TWIST: Warning for this pose—it involves twisting your back, so
you should take particular care not to twist too far or you risk
aggravating any existing back pain. This should be a gentle stretch;
twist just as far as is comfortable. Sit on the floor with both legs
out in front of you. Bend your right knee, lift your right leg over
your left, and place your right foot on the floor next to your left
knee. Sitting with spine straight, place your left elbow on the right
side of your right knee. Bend your left arm so that your left
fingertips are touching your right hip, while at the same time,
twisting to look over your right shoulder. This is where you need to be
careful not to twist too far. Hold for a few seconds, release, and
repeat on the opposite side.
PALM TREE: Stand with feet facing forward, arms at your sides, weight
distributed evenly on both feet. Raise both arms over your head,
interlock your fingers, and turn your hands so that your palms are
facing upward. Next, place your palms on your head and turn your head
so that you are looking slightly upward. Stretch your arms upwards, and
at the same time, come up onto your toes if you can do so without pain.
Stretch your entire body upward and hold, if you can. Some people have
difficulty balancing during this pose, so just do the stretching part
if you need to.
FISH POSE: Lie on your back with knees bent and arms at your side. Arch
your back as far as you comfortably can and raise it off the ground by
pushing the floor with your elbows. If you can, tilt your head
backwards and rest the crown of your head on the floor. Breathe deeply
from the diaphragm and hold pose for one minute if you can.
LOCUST: Lie face down with arms at the side, palms down, and elbows
slightly bent with fingers pointing towards the feet. Raise your legs
and thighs as high off the ground as possible without causing your back
any pain. Hold for one second and repeat up to twelve times. This can
be a vigorous exercise so you must take care to strain already injured
muscles.
BENDING FORWARD POSTURE: Stand up straight with feet together and arms
hanging loosely along your sides. Breathe in deeply and raise your arms
straight above your head. While breathing out, bend forward and touch
your toes if you can. If you can’t reach your toes, grab hold of your
ankles or calves. To complete the pose, you should touch your head to
your knees, but this may be too difficult for many who suffer from
lower back pain. Your movements during this pose should be smooth, not
jerky. |
