5 Yoga poses for your back – how to prevent pain

 Do you  sometimes wake up in the morning with a back pain?



Often this is  a  result of previous day activities. You’ve probably lift something too heavy or wrong way. Or maybe you spent the whole afternoon in the garden weeding out.

But still you don’t feel that your pain is so intense to see a doctor. In fact many back problems are caused by stressed or pulled muscle on the back. Most of the time pain will descend few weeks later.

While this occurs, try to do  these yoga poses for your back for the spine that can provide relief and alleviate your pain.

For your back and to keep your spine in good shape, you should try to be both strong and flexible.

To do so regular exercises for the spine are helpful and recommended.

Try to squeeze back exercises in to your regular yoga practice or simply devote 10 minutes of your time in the morning when getting out of  the bed.

Always observe the following important principles while exercising :

All yoga back poses/exercises are general in nature. If you feel more paint or weakness during exercise you should immediately stop with exercising. Rather visit a specialist in back pain. Increasing pain or other discomfort  in fact may indicate a more serious back problems, which may require medical attention.

If you pursue sport regularly and intensively you should still adjust your exercise while in pain. On the other hand lying on the couch will not help you get better, neither, but too much physical activity is also counterproductive.

Here are 5 yoga poses for your back:

1. Stretching your pelvis

This exercise  is to strengthen the lower part of your abdominal muscles (including the crucial internal muscles which       we will discuss little late) and do stretching for your lower back.

At the beginning of this exercise, you lie back on a mat with your hands alongside of your body. With exhalation you pull your stomach inward. Try to keep your lower part of the back straightened out on the mat. Hold this position for five seconds.

To ensure that the exercise is done properly stretch out your thumb and pinky finger. Rest of the fingers close in the fist. Thus clenched hand against your hip so that the little finger touches your hip and thumb touching the last rib. If when you exhale and withdrawal of the abdomen brings pinkie closer to the thumb, you do everything correctly.

Return to its original position and release your abdominal muscles. Repeat the entire exercise 10 times.

 2. Knee to  the chest

Exercise is for stretching the hips and lumbar spine. It also helps to relieve pressure on the spinal nerves by creating more space for the nerves in these areas where they exit from the spinal cord.

legs up

At the start, lie down. Try to draw your  knee towards the chest by clasping  your hands  around the knee cap and pull it closer.  Hold this position for 10 seconds. Then repeat the exercise for the other leg.

Repeat the entire exercise 3-4 times in a row.

Finally, you pull both legs towards the torso at the same time and hold for 10 seconds. Repeat the exercise 3-4 times again.

3. Rotating  torso

Exercise increases the flexibility of the lower part of your back (and therefore your lumbar spine) and hip.

Lie down on the mat and legs bend at the knees, feet are flat to the mat. Next, rotate the feet together towards left side so that the bottom knee is touching the mat. Your arms are spread into the ” T ” position and your head is turn to the right, the opposite site from the knees.In this position Hold for 3-5 seconds. Than with the sides for another 3-5 seconds.

In this position, you will feel like your muscles are slightly stretched in the lower back and hips.

Repeat the entire exercise 10 times for each side.

4. Stretching legs up towards the skies

To help with the pain include this exercises for the back , although at first glance it does not look like a big help. Strained muscles on the back of legs can cause pain in your back or spine. This exercise will reduce tension in the muscles on the back of your legs and lower part of your back.

To get started, lie down on the mat with legs stretched out.  Raise one leg up and use a scarf or towel to wrap it around your foot and draw it slightly  towards you.

You should feel your muscles in the back legs stretched, but do not try to pull your foot too far forward.

Hold this position for 10-20 seconds and then return to its original position and repeat the exercise for the second leg.

Finally, repeat the exercise for both legs at once. Total Repeat exercise 3 times.

5. Bridge pose

This pose strengthens the muscles of the lower back and hips, therefor stabilizing the spinal column.

Lie on your back with your arms along your body. Legs bend at the knees and your feet are close to you buttocks. Slowly raise your pelvis creating a bridge. Bring your hands together, clasp your fingers together for full expression.Hold this position for 3-5 seconds. Then, slowly return to the starting position.

Repeat the entire exercise 10 times.bridge

How to prevent/alleviate back pain?

Unless you exercise regularly and take care of your body, one of the possible causes of the pain of your spine is the wrong choice of exercises. Are the sit ups only flat stomach exercise you do? Perhaps this is the real cause of your back problems!

Many people are trying to practice only direct abdominal muscle exercise, as this is the most visible and creates the dream six pack on the stomach.

However, not all of the muscles that are visible are the most important for your body. The innermost abdominal muscles and therefore the least visible include transverse abdominal muscle. This muscles  have a very important role. If  you make exercise it during your practice enough, your spine will be healthier and you  avoid potential back problems in the future.

An important function of this muscle is that it protects the spine. Since it is hidden under the direct abdominal muscle, exercise is often neglected.

Just when bending the pelvis, the first practice in our list, strengthens the transverse abdominal muscle. And honestly, would you say that leaving  out such simple exercises can lead to problems with your spine?

Exercises for the spine: How to properly exercise?

It is very important to do exercises targeting the abdominal muscles and also include exercises that do not foster only the direct and oblique abdominal muscles, but also to strengthen internal muscles, especially transverse abdominal muscles.

After exercise the muscle is tired and has a tendency to shorten. Your vertebrae and spine are constantly stressed, as well as after exercising will direct your abdominal muscles shorten and thus constantly charging your spine.

However, if you practice more exercises that strengthen the center of your body and especially transverse abdominal muscle, your body’s center will be solid and will be less prone to shorten other abdominal muscles after exercise.

plankThe basic exercises that you should definitely exercise is forearm plank position. You start in the        regular plank position as on the picture, than bringing your forearm down to the mat, your elbows are lined up with you shoulders.

In this exercise the most important right Strengthen the muscles of the center of your body. By holding the pelvis above the surface, there is no bending or stretching of the abdominal muscles, you are just simply trying to keep the body in the same natural position. Your spine is not curved either to one or to the other side. Transverse abdominal muscle maintaining it in one position.

It is important to realize that in strengthening the individual muscles, you should seek to strengthen the muscles in such a way as to ensure proper function of muscle in your body. Do not try to strengthen the muscle just because it looks good esthetically. Excessive concentration on a specific part of the body or specific muscle, can cause relaxation of other muscles and  to subsequent health problems.

That is why, there is often back pain or even caused injury. Practice the spine exercises are actually reinforcing the center of your body and muscles that you have during your workout probably neglected. Try to build in these exercise into your daily yoga practice and you will now prevent a back pain or injury!

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