Three Easy Yoga Stretches for an Aching Back: Part One


Modern lifestyles are hard on our bodies. Sitting at a desk all day, working a manual labor job or carrying around a heavy backpack can all put the strain on your spine. Back pain is no fun, especially when it interferes with your work and social life. So let’s explore some easy and convenient ways to stop the ache, and keep your back in great shape for years to come.

Hatha Yoga is a physical discipline originally used by Hindu Yogis to train themselves for long periods of meditation. Back pain specialist Austin tx really recommends this yoga for those people who are always suffering from back pain. Today it is used by millions of people worldwide to get in better shape or to treat a variety of physical ailments. Even western medicine has recognized the benefits of Hatha Yoga for the body. But how are we going to use yoga to prevent and cure your achy, painful back?

Using three convenient and easy poses, we are going to strengthen the muscles in your abdomen and lower back, decompress any pressure or tightness in your spine, and stretch the muscles and connective tissues of your back so they become more flexible. Since your back and abdomen muscles will be strengthened as a result of these poses, at the same time you are relieving tightness and pain your back will become more resilient against back pain. As always, if you have a medical condition please consult with your doctor, and if any serious pain occurs stop immediately and consult with your doctor. But enough already, let’s get on to the poses:

Raised Legs Pose (Utthanpadasana)

Lie face-up on the floor with your palms at your sides. As you breathe gently through your nostrils, raise your right leg as high as you can comfortably. Keep your leg straight and your foot relaxed, and don’t raise your left leg or tense it. Hold this position for three to five seconds as you hold your breath, then exhale and lower your leg back to the floor. Repeat this movement five times with each leg. Utthanpadasana will strengthen the muscles around your hips, in your abdomen and in your lower back.

Leg Lock Pose (Supta Pawanmuktasana)

Like down like you did in the previous exercise. Bend your knee and pull your right thigh to the chest, and clasp your leg just below the knee with both hands. Your fingers should be interlaced and your left leg should remain unmoved as before.

Holding this position, inhale slowly and deeply through your nose, filling your lungs as much as you can. Without exhaling, try to touch your right knee with your nose. Try to hold this position for three to five seconds, or as long as you comfortably can. Slowly exhale and return to the starting position. Repeat this exercise three times with each leg. Supta Pawanmuktasana will strengthen your lower back muscles and loosen the vertebrae in your spine.

Hare Pose (Shashankasana)

From a standing position, lower yourself onto your knees. Touch your knees and toes together, and lower your hips and buttocks between your heels, so that you are sitting on your feet. Raise your arms over your head as you inhale, making sure they are straight and your hands are flat.

As you exhale, slowly lower yourself forward until your hands are touching the floor and your stomach rests on your thighs. Without raising your buttocks, try to lower your forehead onto the ground. This position can be held for as long as you are comfortable, though thirty seconds to a minute are good lengths to start with. Repeat this position three to five times. When you are finished, try to stand slowly so that you don’t get lightheaded. Shashankasana will loosen any tightness or discomfort in your back and also stretch your back muscles soothingly.

As with any exercise or physical therapy program, consistency is very important. If you do these exercises as suggested three to seven days a week, you will be on the road to a pain-free, healthy back in no time. In part two of this article, we’ll cover some additional stretches that are more complex and supplement the basic poses we just learned.

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