Yoga is one of the most popular exercises in the west today accounting to more than 10 million people who do yoga in the United States alone. It provides various health benefits such as reduces stress, improves breathing, improves circulation, increases muscle strength, and improves overall well-being. For those who would want to maintain a healthy back, yoga is also an excellent alternative to common exercise and can work great in conjunction with your local Lutz chiropractor maintenance visits.
Certain aspects of yoga make it ideal in managing neck pains and back pains. It is an excellent adjunct to existing rehabilitation programs for back problems and neck pains. Nevertheless, it can also be employed by those who don’t have back problems to ensure a healthy and strong back and spine.
Yoga can also help those who are not flexible to become more adaptive to various movements with the end goal of avoiding straining the back muscles. Yoga is also beneficial for the following conditions:
- Limited mobility
- Spasms in the back
- Chronic back pains
- Tension knots
If you want to maintain back health, there are specific yoga poses that cater specifically to the back. The following are the top 5 yoga poses that you can employ for back health:
- Forward Bend: The forward bend is a classic yoga pose and helps the back muscles to relax. Stand with the feet hip-width apart. Bend at your knees as you move your torso lower so your abdomen comes in contact with your thighs. As you maintain this position, make a fist with both hands and rest each on the opposite elbow crease. Squeeze your fist more as you relax your head, neck and back.
- Push the wall: Stand in front of the wall at arm’s length. Extend your arms and place your palms against the wall as if trying to push it. Gradually walk backwards while maintaining your palms against it. As you move backwards, bend your body until you form an L-shape with your back and legs. Hold the position for 20 seconds. This helps release tension in between your vertebrae.
- The Inverted V Pose: The inverted V pose provides excellent traction in the spine, which is especially beneficial for those with sciatica and nerve impingements. Stand hip-width apart. Raise your hands above your head and slowly bend at your hips while moving your arms towards the floor. Once you reach the floor, your body assumes an inverted V position.
- The Pigeon Pose: The pigeon pose is one of the most popular yoga poses for back health. This releases tension on the lower part of the body, which also releases pressure on the lower back. To do this, sit on the floor with your right leg extended behind you and the left leg flexed in front of you. Place your palms on the floor in front.
- Butt lift pose: The butt lift pose is another yoga pose that provides traction on the back. To do this, lie on your back flat on the floor. Grab a yoga block and place it under your buttocks so your back is slightly lifted off the floor. Extend your hands on your side palms up. Flex your knees in the air to relax the legs.
These yoga poses are proven safe and effective for your back. However, if you have preexisting back conditions, it is recommended to consult a health professional first to ascertain that yoga is not contraindicated for your condition.