4 Yoga Poses to Reduce Back Pain - Green Health Tips - Health & Fitness News 4 Yoga Poses to Reduce Back Pain | Green Health Tips - Health & Fitness News

4 Yoga Poses to Reduce Back Pain

Back pain has become one of the most common discomforts of all people, since the use of technological devices and stress are potential caus...

Back pain has become one of the most common discomforts of all people, since the use of technological devices and stress are potential causes of their continued appearance.

The most normal thing is that the pain disappears with a little rest and the consumption of some analgesic; However, it can sometimes stay longer than usual requiring another type of treatment.

Although at first sight it does not seem appropriate, practicing some yoga postures can serve as therapy to improve this symptom.

Through this, circulation is stimulated and muscle tension is relieved, preventing the disease from calming quickly.

This time we want to reveal the 4 best so you do not hesitate to practice them at home or in some free space of the office. Cheer up!

1. Forward bending cuffs

4 Yoga Poses to Reduce Back Pain

This movement provides the necessary stretching for the stressed muscles of the spine and stimulates the nervous system.

How to do it?

  • Stand on a yoga mat and separate your feet to the width of your hips.
  • Bend your knees and bend over so that your torso is on your legs, until your belly touches your thighs.
  • Make two fists and put them in the folds of the opposite elbows.
  • Relax your back, neck and head, and clench your fists.
  • Perform between 10 and 20 repetitions, inhaling and exhaling.

2. Table against the wall

4 Yoga Poses to Reduce Back Pain

This movement is a little more complex and requires a lot of practice to do it the right way.

It is ideal for lower back pain, but also to calm tension in the upper body.

How to do it?

  • Stand in front of a wall with your arms outstretched, and lean your body forward, placing your palms on the wall with your fingers straight.
  • Reaffirms the position of your fingers on the wall and draws the navel back as you pull the coccyx toward the floor.
  • Lift the ribs from the pelvis, so that you get a natural curvature of the lower back and an active belly.
  • Keep your spine stretched and start walking with your legs back, bending your waist and becoming a L.
  • Repeat this exercise with 10 or 20 breaths and return to the starting position.

3. Dog upside down

4 Yoga Poses to Reduce Back Pain

The upside down dog or “Adho Mukha Svanasana” is an ideal position to warm up, since it involves a stretching of the whole body.

It tonifies the nerves of the spine and favors the circulation of blood from the lower part of the leather to the head.

It also serves to strengthen the muscles and joints of the arms, legs, neck and back.

How to do it?

  • Position yourself in a doggy position, with feet spread across the hips and palms as a point of support.
  • Then support the metatarsals and stand on the dog face down.
  • It is important that you do not arch your back too much because it can contract muscles in a bad way.
  • Lift the front ribs to firm the shoulders and spine.
  • Push the coccyx toward the heels and press again through the inside and outside of the feet.

4. Child

4 Yoga Poses to Reduce Back Pain

The “Balasana” or position of the child is a relaxed movement that generates an active stretch to lengthen the spine.

It serves to rest between exercises or end a stretching routine. It is recommended to calm the tension associated with stress.

How to do it?

  • Turn around and position yourself four points to make the child’s position one or several minutes.
  • Try the pose with the knees apart, the fat fingers in contact and then join the knees for a spinal cord stretch.
  • If your head does not reach the floor, place a block of yoga or points under your forehead so that it relaxes completely.
  • The arms can also be placed on the sides of the body.
  • Inhale deeply and in each exhalation feels as the tension is dissolving.

As you can see, it is very easy to do some yoga postures to increase our sense of well-being.

If you combine them with breathing exercises or meditation you can get many benefits for the balance of your body and mind.



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Green Health Tips - Health & Fitness News: 4 Yoga Poses to Reduce Back Pain
4 Yoga Poses to Reduce Back Pain
Green Health Tips - Health & Fitness News
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