How to build a stronger back with Yoga

How to build a stronger back with Yoga

Your daily activities and flexibility depend on the strength of your spine. Whether it is walking or sitting, our spine plays an important role in every physical activity we perform every day. However, certain activities regularly lead many of us to lower back pain.

But with these simple lower back pain exercises you can relieve your back pain and you’re your spine stronger and flexible. Practicing yoga for lower back pain will especially helpful for those people who sit for a good portion of the day.

1. Side Stretch

  • Start on your back and stretch your arms overhead behind you.
  • Stretch your legs in front of you. Flex your ankles and stretch your toes and fingers upfront.
  • Grab your left wrist with the right hand and move both hands toward the top right.
  • Next, bring your feet over your mat’s bottom right.
  • This position will help stretch your entire left side of your body. Stay in this position for a few minutes and then repeat these steps on the second side.

2. Seated Twist

  • Sit tall and extend your feet at mat width.
  • If you feel your hamstrings tight you may bend your knees to be comfortable.
  • Sweep your arms up and forward.
  • On the exhale, sweep one arm down and to your back.
  • Move your other arm forward and try to touch the floor with your fingertips.
  • Inhale and sweep both arms forward and up.
  • Now exhale and change sides.

3. Plank Pose

  • Place your palms under your shoulders and extend your legs to your back.
  • Press firmly through your hands and knuckles.
  • Root your toes into the mat and firm your legs lengthen from your head through your feet.
  • Stay in this pose for at least 3 slow breaths.

4. Parsvottanasana

This is among the best back pain relief exercises.

  • Bring your palms to your lower and point your fingers down.
  • Step your left foot back and turn your toes to the left corner of your mat.
  • Press your feet down and straighten your knees.
  • Breathe deeply and lift your chest upward.
  • Hold this position for at least 3 slow breaths.
  • On exhale look forward. Move your back foot forward and change sides.
  • Get into the mountain pose to finish.

Practice these lower back pain exercises regularly and you will soon find the relief from your pain and strengthen your back.

Leave a Reply