Achy back? Give yoga a go. Multiple studies have shown the power of the
ancient practice, which emphasizes stretching, strength, and
flexibility, to relieve back soreness.
Recent University of Washington study found that people who took yoga
or stretching classes were twice as likely to cut back on pain
medications for their back aches as people who managed symptoms on their
own.
While yoga isn’t a good idea if you have severe pain, those with
occasional soreness or chronic aches may greatly benefit from certain
postures that can help lengthen your spine, stretch and strengthen your
muscles, and return your back to its proper alignment, says Everyday
Health fitness expert Jennifer Bayliss, ATC, CSCS.
It’s always a good idea to ask your doctor before starting a new fitness
regimen, especially if you’re prone to pain. Once you get the green
light, try these seven soothing poses for back pain. You can do these poses in any order. Gradually increase the intensity by holding them for longer amounts of time.
Forward fold
This bend stretches the hamstrings and
back muscles while providing a release for tight, tense shoulders.
Try it: Stand straight with feet shoulder-width apart, and your knees
loose, not locked. While you exhale, hinge at your waist and bend
forward, reaching toward the floor. Don’t worry if you can’t reach all
the way to the floor at first; just stop wherever your hamstrings feel a
comfortable stretch. Repeat the pose five to seven times. On the last
bend hold the position for 5 to 10 breaths.
Triangle Pose
Triangle pose is great for strenghtening the back
and legs and can help lengthen your muscles along the sides of your
torso while stretching the muscle fibers along your outer hip.
Try it: Start standing straight with your feet
together. Next, lunge your left foot back three to four feet, and point
your left foot out at a 45-degree angle. Turn your chest to the side and
open up the pose by stretching your right arm toward the ground and the
left arm toward the ceiling, keeping both your right and left legs
straight. You may not be able to touch the ground with your right arm at
first, so don’t over-stretch — only bend as far as you can while
maintaining a straight back. Hold the position for 5 to 10 breaths, then
switch to the other side, and repeat as needed.
Cat Pose
The perfect poses for an achy, sore back, cow and cat stretches loosen back muscles, whether as part of a
yoga routine or as a warm-up for another workout.
Try it: Starting in an all-fours position, move into
cat pose by slowly pressing your spine up, arching your back. Hold for a
few seconds and then move to cow (pictured at left) by scooping your
spine in, pressing your shoulder blades back and lifting your head.
Moving back and forth from cat to cow helps move your spine onto a
neutral position, relaxing the muscles and easing tension.
Repeat 10 times, flowing smoothly from cat into cow, and cow back into cat. Repeat the sequence as needed.
Downward-facing Dog
This
classic yoga pose is a great total body stretch that targets back
extensors, or the large muscles that help form your lower back, support
your spine, and help you stand and lift objects.
Try it: Start on your hands and knees, with your
hands slightly in front of your shoulders. Pressing back, raise your
knees away from the floor and lift your tailbone up toward the ceiling.
For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.
Upward-Facing Dog
Works to open up your chest, stretch your abdominal muscles, and engage your back.
Try it: Start lying flat on the floor with your
palms facedown by the middle of your ribs. While drawing your legs
together and pressing the tops of your feet into the floor, use the
strength of your back, not your hands, to lift your chest off the floor.
Leave your legs extended straight out at first. Hold the position for 5
to 10 breaths, and repeat as needed.
Child's Pose
It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great
de-stressor before bed at the end of a long, exhausting day.
Try it: Start on all fours with your arms stretched
out straight in front of you, then sit back so your glutes (butt
muscles) come to rest just above — but not touching — your heels. Hold
the position for 5 to10 breaths, and repeat as many times as needed for a
good, soothing stretch.
Pigeon Pose
Pigeon
pose, which can be a little challenging for yoga newbies, stretches hip
rotators and flexors. It might not seem like the most obvious position
to treat a
back ache, but tight hips can contribute to lower back pain.
Try it: Start in downward-facing dog with your feet
together. Then draw your left knee forward and turn it out to the left
so your left leg is bent and near-perpendicular to your right one; lower
both legs to the ground. You can simply keep your back right leg
extended straight behind you, or for an added hamstring stretch —
seasoned pigeon posers, only! — carefully pull your back foot off the
ground and in toward your back. Hold the position for 5 to 10 breaths,
then switch to the other side, and repeat as needed.
|
I would like to thank my personal A&A team for this very useful sequence :)
Adam showed us nice poses with the help of our charming assistant Alena.
Thank you very much! |
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