Back pain can be debilitating and incredibly distracting, and it’s something many people suffer from. It can be caused by anything from manual labor to carting a little baby around all day. Whatever your cause is, it can be incredibly painful trying to accomplish daily tasks because of the pain. I have to give myself a lot of encouragement after bending over to pick something up to stand back up again. Keeping up a healthy exercise regimen, including daily stretches, can be incredibly helpful for back pain. It is where yoga comes into play. You have poses that help strengthen your back and those that stretch out your back.
1. Back Strengthening Poses:
Upward bow or wheel pose is an excellent pose for strengthening your back. To perform upward bow pose,
- Lie on the floor on your back.
- Bend your knees and place your feet on the ground.
- Bend your elbows and place your palms on the floor beside your head with your forearms perpendicular to the ground and, fingers pointing towards your shoulders.
- Press your feet and hands into the ground and push your tailbone up, then your head.
- Hold for 5-10 seconds.
Cobra pose is also a great strengthening pose for your back.
- Lie on your stomach with your legs and feet together – I like to imagine a zipper zipping my legs together.
- Place your hands next to your chest with your fingers spread wide.
- Lift your head and chest without putting too much pressure on your hands.
- For an extra challenge, you can lift your hands up. It will strengthen and massage the muscles of your back.
2. Back Stretching Poses:
Cat-Cow poses will help strengthen your spine and stretch out your back as well.
- Perform by getting into tabletop position, making sure your hands are placed underneath the shoulders, and knees are hip-width apart.
- Start moving into cat-cow by arching your back and pressing your abdomen down.
- Then round your back and make sure you keep your stomach tight. It will feel amazing on your back.
- Any twist will also give your back an amazing stretch.
Marichi’s pose will give your back a nice stretch.
- Sit on the ground with your legs out in front of you. It is also known as staff pose.
- Bend your right knee and put the foot on the floor with your heel as close to the right sitting bone as possible.
- Slowly twist your torso to the right, placing your right hand behind your back slightly.
- Bend your left arm and press your elbow against the side of your knee facing right.
- You can repeat on the other side to stretch your back equally. It will give your back an awesome deep stretch.
I think we often forget the fact that our backs have muscles that need to be worked as well, and we don’t realize the pressure we’re putting on our backs by sitting and slouching all day or with a lot of manual labor. So, put on your yoga pants, find your mat, and give them a try! Hopefully, these poses will help relieve your back pain and strengthen your back!