Back pain is a common health problem that affects millions of people around the world. It can affect people of all ages for a variety of reasons. In particular, as people age, the risk of developing lower back pain increases. Poor posture, a sedentary lifestyle, long hours of work at the computer and long hours of driving weigh on your back, the problem often progressing to chronic diseases.
Before you start thinking about pharmaceutical or surgical alternatives, you should look for natural solutions.
Back pain can be relieved by performing targeted exercises for this condition, and although yoga may seem like an unusual way, it is very effective.
1 Lie on all fours (Pose of the child)
You may feel like you are resting, but the child’s pose is an active stretch that helps lengthen your back. It helps relieve pain and tension all along the spine, neck, and shoulders. It is also a great stress reliever before going to bed at the end of a long and exhausting day.
Kneel on the floor. With your hands and knees on the floor, go back down by the hips to put them on your heels.
Make a hinge at your hips when you fold forward, placing your hands in front of you. Place your belly on your thighs and your forehead on the floor.
Extend your arms in front of or alongside your body, palms up. Focus on deep breathing and relaxing any area of tension or tightness.
The pose of the child is a pose of rest. Hold for 1 to 3 minutes, and repeat as many times as necessary for a good, soothing stretch. To go back up, first, lengthen the front torso, then lift the tailbone by inhalation by pressing it down and towards the pelvis.
2 Position of the overturned dog
One of the most recognized yoga poses is the position of the flipped dog. And there is a reason for that! It can revitalize your entire body. This position allows you to lengthen and decompress the entire spine. It also stretches the hamstrings, which will also help solve lower back problems.
In the Child Pose, keep your hands on the ground, sit on your lap. Spread your fingers apart, your index fingers parallel or slightly turned outward, and turn your toes down.
Exhale and lift your knees away from the floor. Lift your buttocks and push them back into the downward-facing dog.
Work to straighten your legs and lower your heels toward the floor. Straighten your knees but be careful not to block them. Relax your head between your arms.
Keep this pose for 1 to 3 minutes. Then bend your knees on the floor while exhaling and rest in the Pose of the child.
3 Chest knees with slow rotation
The knee-chest pose not only strengthens your biceps, triceps, and deltoids. This pose is a boost for confidence, but it also reminds us of the self-esteem that we have to give ourselves in the FIRST place to make ourselves useful in this crazy and beautiful world. When we take good care of ourselves, we ultimately give love to others.
As you lie on the floor, bring your knees to your chest and wrap your arms around your legs, giving you a big hug.
Keep your shoulders down, away from your ears and under you.
If you feel comfortable, rock gently back and forth or side to side for a gentle massage of the spine.
Hold this position for 1 to 3 minutes. Keep your breathing soft and regular. Exhale, relax and extend both legs along the ground and rest. Repeat up to six times.
4 Front bend raised
Front raised elbow stretches the hamstrings and back muscles while relaxing the tight, tight shoulders. Modify by keeping your knees slightly bent if straightening your legs hurts your back.
Stand with your feet together and your knees relaxed. Bend your knees slightly and bend your torso over your legs, starting at your hips and not your lower back.
As you breathe out, bend at the waist and lean forward, leaning toward the floor. Straighten your legs as much as you can.
Place your hands next to your feet or on the floor in front of you. Don’t worry if you can’t reach the ground early; just stop where your hamstrings feel stretched. Inhale and stretch your chest to relax your colo