These poses have their unique benefits for the human body, especially for the people with back pain. Try these poses to relieve back pain.
Low lunge with backbend
How to do: Start in a low lunge position, raise your hands up to the sky and slowly bend the entire spine to the back with the guidance of straight, strong arms. If this is too hard, you can place your lower knee on the ground.
Benefits: It helps with the strength in the back as well as stretching.
Laying spine twist
How to do: Lay on the ground, bending the knees, bring the both knees in to the belly, give them a hug, straighten right leg as you hold on to the left one. Take your right hand and pull the left knee into your right side, while straightening your left arm to your left side along with your head. Try not to lift your shoulder blades off the ground. Also, you can bend both knees without straightening one leg.
Benefits: This is a great stretch on lower spinal area, upper side of the arm, one that is straightened. If the leg is straightened, you can get more stretch in the hamstring area, too.
How to do: Lay facing down, slowly lift your chest and legs off the ground. Arms and legs should be straight. Hold for 3-5 breaths.
Benefits: Strengthens back, buttocks and hamstrings.
How to do: Start by laying face down, grab your heels and slowly pull until you balance yourself on your core muscles. Chest and thighs bust be away from the ground. Hold for 3-5 breaths.
Benefits: Helps with the upper back, opens up the chest and shoulders, relaxes amazingly the upper thighs. Additionally, improves the posture.
Thread the needle
How to do: Start by laying on your back, bend the knees to have the feet flat on the ground. Take your right leg onto the left thigh keeping the foot flexed at all times. Take the right arm though the hole you just created, and left arm goes outside the left thigh, interlacing the fingers behind the left thigh or on the left shin.
Benefits: Stretches hamstrings, hips, outer thighs, lower back and spine.
How to do: Lay on your back, slowly and firmly raise your legs, raising the hip, take the legs up and over your head until your toes touch the ground. You can support your back with your hands.
Benefits: Helps relieve back pain, headache, insomnia. Reduces stress and fatigue, as well.
- Low lunge with backbend
- Laying spine twist
- Locust pose
- Bow pose
- Plow pose