Back pain! It hurts right? Be it from long working hours, wrong body posture or wrong mattresses, back pain is surely a major health worry and there are as such no treatments for generic backaches other than taking rest. However, if you have a strong back you can keep the pain at bay. Yoga as a form of exercise can help in achieving a stronger and flexible back.
Zoe Veera, General Manager, Real Pilates said, “Yoga incorporates a variety of physical postures that are focused on strengthening, stretching and relaxing. Working on improving back muscles, in combination with stretching and breathing techniques, will assist in reducing or preventing back pain.”
Cat-Cow Pose is a gentle flow between two poses good for warming up the body and bringing spine flexibility and stretching the hips.
Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head. Continue according to the rhythm of your breath.
If you have long working hours, the lower back tends to flatten, which can cause pain. The Sphinx Pose stimulates natural back arch. Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.
Supine Spinal Twist Pose - A twist to the spine offers a great tension reliever for the entire back. Lay on your back, bring your arms to a T-shape, and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral. Stay anywhere between 1-4 minutes, and repeat on the other side.