Yoga has a positive effect on the body and mind. Some exercises are especially beneficial for back pain. You can find out what these are and how to do them here.
As a precaution, anyone who is still a yoga beginner and suffers from back pain should only perform the following exercises under the guidance of a yoga teacher.
In the worst case, the pain can get worse if done incorrectly. However, if you do everything right, these five poses can take the strain off your back – and help relieve back pain.
Cat and Cow
Start on your hands and knees with your wrists just below your shoulders. The knees should be hip-width apart. Make sure the front of your ribs doesn’t sag towards the floor.
Now lengthen your spine and inhale while arching your back first down and looking forward. When you then exhale, round your back like the hunch of a cat and look down.
Do five to ten cat and cow cycles – or just as many rounds as you need to get rid of the lower back pain. Move slowly as you intensify your breath.
Make sure you only perform movements that feel good in your back. Finish with a neutral spine and pelvis, and hold this position for a breath.
Switching from cat to cow brings more flexibility in the lower and middle back, which is especially helpful for people with back pain. Back pain is often caused by sitting for hours.
The cat and cow are a great way to start stretching and straightening the spine. In the long run, the back gets more strength.
Wall Down Dog
Stand about a leg’s length from a wall. Bend forward and place your palms against the wall so your back is parallel to the floor. Now stretch your arms and lengthen your back. Bend your knees so that you can tilt your pelvis up to relieve the pressure on your lower back.
Make sure you don’t arch your middle back too much. Hold this pose for five to ten deep breaths.
This non-weight-bearing variation of the dog offers all of the positive physical effects of the pose – but foregoing the difficulty of keeping it on the mat. With the Wall Down dog, you have enough time to hold the exercise sufficiently to relieve your back and relax.
Low lung variation
Stand upright, lunge forward with your right leg and place your left hand on the floor as far to the left as you want and can. It is important that you keep your hips straight and your front knee points over your foot.
Swing your right arm next to your right ear and rotate your chest up. Look under your upper arm at the ceiling. Hold the pose for several breaths and repeat on the other side.
The variation in lunges lengthens the upper body and side ribs – which can help with back problems. This is precisely the area in which people often shorten their posture and injure their backs.
Bridge with block
Lie on your back with your knees bent and your feet flat on the floor. Make sure your ankles are under your feet and your feet are pointing straight ahead. Place a yoga block between the inner thighs.
Squeeze the block and let it move slowly towards the floor – but only as far as you can hold the block between your thighs. Hold this position for five breaths and slowly lower your hips back to the floor.
The bridge is a great way to open your back and relax – if done right. Because if you align your back bend incorrectly by allowing your feet, knees, and thighs to rotate, you could cause additional pain. The block helps keep your inner thighs inward, protecting your back.
Lay down on your back. Bend your knees and place your feet apart so that they are against the side of the mat. Now drop both knees to the right like a windshield wiper and hook onto your left thigh with your right ankle.
Extend your arms to either side, bend your elbows, and turn your palms up. Look slightly to the left and keep both shoulders on the floor. Hold this pose for five breaths and repeat the exercise on the other side.
The turning creates space on the sides of the body that are often particularly stressful. This gentle rotation provides stability so that you can concentrate fully on your alignment and lengthen your back in a controlled manner.
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