Our bodies are naturally harmonious, and the spine is the foundation of that balance. When it is disturbed, other body systems suffer, muscles function less efficiently, leading to pain and increased fatigue.
In addition, constant discomfort affects your mood and overall well-being. In this situation, you should not wait for a miracle and believe that healing will happen on its own.
Only regular stretches can straighten your posture, relieve tension in your back muscles, improve circulation, and keep your spine healthy for years to come.
Take care of your back pain with these three simple yoga stretches. Do them every day for the best results
The starting position is a square. Place your knees just below your hip joints, palms under your shoulders. Straighten your back, stretch the mat between your palms, exposing the area of the shoulder blades, stretch your buttocks back and your torso forward, creating an axial extension of the spine.
As you exhale, simultaneously push your knees and arms off the floor, round your back, twist your pelvis, and press your chin to your chest. As you inhale, return to starting position, pulling your top forward and buttocks well back. Slowly perform 10 repetitions.
2. Sphinx pose
The Sphinx pose is similar to the Cobra pose, but much gentler on the lower back. It gently stretches and strengthens the back muscles and helps with lower back pain.
Lie on your stomach and place your forearms under your chest. Push your forearms down and lift your chest. Keep your back arched and your pelvis on the floor.
3- Sit-up curl
Start by sitting with your legs crossed in front of you. If you find it difficult to stretch your back in this position, sit on bricks or a cushion. Using your left hand, push off your right knee and twist your entire spine to the right, reaching up to the top of your head.
Hold this position, slowly take 10 breaths, on the inhale stretch even further behind the top of your head upwards, on the exhale mentally release the tension in your back. Repeat on the other side.