I have gone through in detail the use of shoulder posture sequences as the 'the' Yoga for back pain exercises in one part of this article.
FORWARD STRETCHES
Lie down. Now take a deep breath. Now bend your right leg at the knee and press the folded leg against the abdomen. Make sure you keep one leg straight while doing this. Now, change legs and finish this using both legs at the same time.
5-15 Seconds
Plow Pose (Halasana)
Lie on your back over your blanket. Keep your hands, palms down near the thighs. Without bending the knees, slightly lift the buttocks and the back part and lower the legs until they touch the floor or walk as much as you can. The key here is to get as deep back as possible.
5-15 Seconds
Forward Bend (Paschimothanasana)
Lie on your back on the blanket, arms up on the floor. Keep the legs and thighs firmly on the floor. Strengthen your body. Slightly raise your head and chest and take a seat. Now exhale until you can grip your toes, ankles, or heels. You may hide your face between your knees.
5-15 Seconds
BACKWARD STRETCHES
Sit with your hands on your heels, keeping your body straight.
5-15 Seconds
Bow Pose (Dhanurasana)
This posture is recommended as an excellent back bend exercise. Sleep in Qobe in a blanket. Relax the muscles. Now bend the legs over the thighs. Hold the right ankle with the right hand and the left ankle with the left hand firmly. Lift the head, body, and knees by pulling the legs with your hands so that the whole body rests on the abdomen.
Wheel Pose (Chakrasana)
Lie down. Bend your arms and legs. Lift the body and rest the hands and feet. Place your head firmly between your shoulders.
5-15 Seconds
Spinal Twist (Ardha Matsendrasana)
- -Sit down and put both legs in front of you.
- -Bend your right knee, lift your right leg over your left, and place your right foot down near your left knee.
- -To keep the spine straight, place your left elbow to the right of your right knee.
- -L bend your left arm so that your left fingers touch your right hip, at the same time, moving to look over your right shoulder.
Since, this actually involves twisting your back, make sure you walk only when you are relaxed. In fact, it is recommended that depending on the severity of your case, you will only go where the circumstances allow.
5-15 Seconds
Body shape (Savasana)
This is a state of relaxation. From experience, after the twisting of the spine above, when you quickly get into this situation, there is an indescribable feeling of relief from stiffness in the back. You have to prove yourself.
- -Sleep on your back with your arms and legs slightly stretched.
- -Do deep with 5 counts of 5: 5: 5
(Inhalation-retention-exhalation)
- -Sleep as long as you wish, and you can send relaxing messages to parts of your body such as “My this body part is relaxed” (to fill in the blanks with any part of the body. Remember to start from the toes upwards.)
Something to keep in mind when I say try 'back pain yoga' is that Yoga involves the use of healthy foods. This calls to mind Hippocrates' words: “Let your food be your medicine…”
With that in mind, make sure your diet is basically made of raw materials, raw fruits, and vegetables.
This will eliminate constipation, and this reminds me of a real experience with my dad years ago. He had severe back pain for weeks and one health counselor told him to eat a normal fruit one night and for 2-3 hours thereafter, he was ordered to drink decoction tea. After I had a really good bowel movement the next day, the pain subsided dramatically. That means you might want to try this tip again.
I hope all of the above tips will be helpful in your use of yoga to reduce back pain, under appropriate conditions. So, keep shooting again today.
You must be logged in to post a comment.