EXERCISES FOR BACK RELIEF
Many
people believe that rest is best for a painful back, but actually, what
your back really needs when it's hurt is exercise. Regular exercise
relieves back pain by strengthening and stretching the muscles that
support the spine and helps to prevent future injury. This is a use it
or lose it situation: the more you rest, the weaker your back gets, even
if it is hurt. Studies have actually shown that you can heal your back
pain faster and get back to your regular activities with just two days
of rest. This article will focus on Yoga Exercises. Remember to contact
your doctor before beginning any exercise program.
YOGA EXERCISES FOR YOUR BACK
A
good, regular yoga practice will go far in relieving the stress and
tension that sometimes cause mild back pain, and in fact, studies have
shown that yoga is the number one most effective exercise for relieving
back pain. However, not all yoga poses relieve back pain, and some can
in fact aggravate existing pain, so it is important to know which poses
will be most helpful in relieving back pain. It is best to do these
exercises under the supervision of a certified yoga instructor, and if
you encounter any problems with these poses, you should consult an
expert. Even just one or two sessions with a yoga instructor can help,
as an instructor will help you with your form and posture during poses.
Here are some of the best yoga poses for relieving back pain. Each pose
should be held from five to ten seconds, depending upon your level of
comfort, and should be done on a mat or other soft, supportive surface.
CORPSE:
Lie flat on your back in a relaxed position, arms resting at your
sides, palms down, and legs lying naturally, with knees turned out
slightly. If it hurts your back to have your knees turned outward, do
this pose with knees bent, feet flat on the floor. Breathe in and out
for a few seconds while allowing any tension to leave the body.
CAT
STRETCH: Start out on your hands and knees with a flat back. Your hands
should be directly under your shoulders with fingers spread. Knees
should be directly under the hips. Head is held loosely so that you are
looking at the floor between your hands. Inhale, and as you exhale, arch
your back toward the ceiling, tuck your chin in to your chest so that
you are looking at your navel, and tuck your tailbone underneath. Hold,
then release back into your original position.
WIND-RELEASING
POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your
knee, place your hands right below the knee, and draw your leg towards
your chest. Your left leg should remain flat on the floor. Exhale and
bring your forehead up to touch your knee. Inhale, and then as you
exhale, return to your original position. Repeat with the other leg.
SAGE
TWIST: Warning for this pose-it involves twisting your back, so you
should take particular care not to twist too far or you risk aggravating
any existing back pain. This should be a gentle stretch; twist just as
far as is comfortable. Sit on the floor with both legs out in front of
you. Bend your right knee, lift your right leg over your left, and place
your right foot on the floor next to your left knee. Sitting with spine
straight, place your left elbow on the right side of your right knee.
Bend your left arm so that your left fingertips are touching your right
hip, while at the same time, twisting to look over your right shoulder.
This is where you need to be careful not to twist too far. Hold for a
few seconds, release, and repeat on the opposite side.
PALM TREE:
Stand with feet facing forward, arms at your sides, weight distributed
evenly on both feet. Raise both arms over your head, interlock your
fingers, and turn your hands so that your palms are facing upward. Next,
place your palms on your head and turn your head so that you are
looking slightly upward. Stretch your arms upwards, and at the same
time, come up onto your toes if you can do so without pain. Stretch your
entire body upward and hold, if you can. Some people have difficulty
balancing during this pose, so just do the stretching part if you need
to.
FISH POSE: Lie on your back with knees bent and arms at your
side. Arch your back as far as you comfortably can and raise it off the
ground by pushing the floor with your elbows. If you can, tilt your head
backwards and rest the crown of your head on the floor. Breathe deeply
from the diaphragm and hold pose for one minute if you can.
LOCUST:
Lie face down with arms at the side, palms down, and elbows slightly
bent with fingers pointing towards the feet. Raise your legs and thighs
as high off the ground as possible without causing your back any pain.
Hold for one second and repeat up to twelve times. This can be a
vigorous exercise so you must take care to strain already injured
muscles.
BENDING FORWARD POSTURE: Stand up straight with feet
together and arms hanging loosely along your sides. Breathe in deeply
and raise your arms straight above your head. While breathing out, bend
forward and touch your toes if you can. If you can't reach your toes,
grab hold of your ankles or calves. To complete the pose, you should
touch your head to your knees, but this may be too difficult for many
who suffer from lower back pain. Your movements during this pose should
be smooth, not jerky.
By
Lynn Hits
