A strong and healthy back prevents many of the pain issues that people struggle with today. Back pain is one of the most common ailments that physiotherapists assess and treat.
Overuse and repetitive movements are the common causes of back pain. Yoga poses strengthen and balance the muscles of the back.
By implementing some basic yoga poses, you can improve the health of your back, eliminate pain, and reduce the risk of injury in the future.
The following are 4 yoga poses for a healthier back:
- Happy Baby Pose
This is a simple pose that helps to stretch the muscles of the spine and low back. Simply lie down in a supine (face up) position.
Bend your knees slowly and bring them to your chest. As you breathe in, grab the outer edges of the feet and widen the knees slowly as they move towards your shoulders.
Move your ankles so that they are above the knees and your lower legs are perpendicular to the ceiling. Press the feet into your hands and apply resistance while holding the pose.
- Bridge Pose
The bridge pose is a flexibility exercise for the back and quadriceps. It helps to activate and strengthen the hip extensors.
Lie down in a supine position with your feet flat on the floor so that your knees are bent. Move your feet so that your heels are close to your backside. As you breathe out, press your feet into the ground and lift your hips up towards the ceiling.
You should achieve a straight line through the shoulder hips and knees. Hold this pose for at least 30 seconds before returning to the starting position.
- Child’s Pose
The child’s pose is one of the most popular yoga poses. It stretches the muscles of the low back as well as the quadriceps and hips. It also stretches the latissimus dorsi muscles which attach from the low back into the upper arm.
Move into a kneeling position while moving your knees apart so they are approximately hip width. As you breathe out, lower your upper body so that your forehead moves close to the floor and your trunk rests between the thighs.
Your arms will extend out towards the front on both sides of the head. Hold for 30 seconds before slowly returning to the starting position.
The plank exercise targets the abdominal muscles. There are many variations of this pose that can accommodate different levels of strength and conditioning.
To perform the plank, begin on your knees and place your forearms on the floor. Your elbows should be directly underneath the shoulders.
Slowly move onto your toes so that your knees are off the ground and you form a straight line through the head, shoulders, hips, knees, and ankles.
Draw the belly button in to activate the transversus abdominis muscle. Hold for at least 30 seconds before resting. If the pose is too difficult, you can position yourself on your knees instead of your toes.
These are 4 yoga poses for a healthier back that will help you address issues related to muscle weakness and imbalances. Performing these basic movements creates greater strength in the muscles to support the spine and allow for optimal health.