Back pain is one of the most common problems affecting men and women. However, performing the right exercises reduces the symptoms and corrects the posture of back pain in most cases. So, if you suffer from back pain, there are some yoga exercises to improve posture and minimize suffering.
As you include these strengthening and stretching exercises in your daily routine, you will feel those minor or major aches and pains, as a result of muscle tension, diminish.
1. Ab Crunches
Crunches strengthen both the lower back and the related muscles of the lower abdomen. Lie down, let your legs form a square, and stretch toward your knees as far as you can.
Do one set of 8 to 12 repetitions.
2. Wall Sit
This exercise to improve back posture is a very simple workout. It consists of leaning your back against the wall and slowly sliding until your knees are slightly bent.
Remember that, at the same time that you perform the bending, you have to press your back against the wall. Hold that position for a count of 10, then gently slide up the wall. Repeat this for 8 to 12 times.
3. Bridge Pose
Lie on your back on the floor, with your knees bent and only your heels touching the floor. Let your heels touch the floor, squeeze your glutes and lift your hips until your shoulders, hips and knees form a single straight line.
Hold this position for six seconds and repeat eight to 12 times.
4. Knee to Chest
Simple exercise that will allow you to reduce the symptoms of back pain in the lower back. To perform it, you must stretch out on the floor on your back, straighten your legs and then bend one knee to the chest, while keeping the other leg straight.
Remain in this position for 15-30 seconds. During this time, make sure your back is completely straight on the floor. Finally, lower your knee and repeat the routine with the other leg.
Perform this exercise about 10 repeats for each leg.
5. Legs to Chest
It is an exercise very similar to Knee to chest, with the only difference that instead of alternating legs, we bring them together and try to approach the chest at the same time.
Hold for 10 to 12 seconds.
6. Superman Pose
There is no doubt that the superman is one of the best yoga exercises to improve posture and back strength. It consists, by lying on your stomach, in imitating the superhero when he is flying. This means that, once you are on the ground, it is necessary to raise your legs and arms, stretching all limbs.
Keep in mind that the body should be somewhat curved. Hold this position for 20-30 seconds. Then, slowly lower your arms and legs to the floor. Repeat this exercise 3 times.
7. Cobra Pose
Finally, this exercise consists of a thoracic mobility posture in which you do not need any kind of material. You only need to breathe properly and concentrate on the movement of the body. To do this, you must place yourself on the floor, bring your legs and feet together with the tips of your toes stretched out, and keep your legs tight.
During the exercise you should place your hands on both sides of your body, always at shoulder level, and your forearms and hands on the floor, in order to lift the upper half of your body.
Next, lift your chest slowly and breathe well, as if you were doing push-ups. Once you are in this position, you should pause for 5 seconds and return to the starting position. You should repeat approximately 20 repetitions per exercise.
Incorporate these simple moves into your workout routine to help you feel much better. In the beginning of this routine, you may feel some mild discomfort, especially if you don’t exercise regularly. Once you practice these steps, your muscles will get stronger and the pain and discomfort should go away. Consult a doctor if discomfort persists.
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