Regular low-impact aerobic exercise has been demonstrated to increase the strength and endurance of your back, enabling your muscles to work more efficiently. Check out these 5 yoga poses for wintertime back pain alleviation.
Back pain, one of the most common causes of discomfort in the world, can afflict people of all ages. It is estimated that 30% of adult females and 25% of adult male adults experience lower back pain, respectively. Cervical (neck), thoracic (middle back), lumbar (lower back), and coccydynia (tailbone or sacrum) areas are the categories of back pain, according to health professionals. These can be increased during the winter months, but there are simple yoga postures that will help you start protecting your back.
All levels of practitioners can complete the yoga asanas, however it is recommended to see your doctor before starting any exercise programme. If you're in a lot of discomfort, please pause and take a break or skip the position. Himalayan Siddhaa Akshar stated in an interview with HT Lifestyle that doing yoga can help your spine become more flexible and powerful. By engaging in yoga asanas and meditation practises, you may fortify your body and mind to handle any discomfort and increase the effectiveness of your treatment. Regular low-impact aerobic exercise has been demonstrated to increase the strength and endurance of your back muscles, enabling them to work more efficiently.
He recommended these 5 yoga poses for relieving wintertime back pain:
1. Phujangasana (Cobra Pose)
The best position is a flat tummy. With your elbows close to your sides and your palms spread under your shoulders. Inhale as you gradually raise your chest from the floor up to your navel. Hold your pelvis firmly in place. Spread your shoulder blades out and tighten them to push your chest forward. Bring your torso down gradually.
2. Marjariasana (Cat Cow Pose)
The best position is a flat tummy. With your elbows close to your sides and your palms spread under your shoulders. Inhale as you gradually raise your chest from the floor up to your navel. Hold your pelvis firmly in place. Spread your shoulder blades out and tighten them to push your chest forward. Bring your torso down gradually.
3. Seating Forward Bend, or Paschimottansana
Start out in Sukhasana. Straighten your legs forward, flex your feet, and point your toes in your direction. As you engage your thigh muscles, place your hands next to your hips. Adjust your back. Hold your big toes while slowly reaching forward. Put your forehead on your knees while exhaling deeply and drawing in your lower belly. Hold for a minimum of five breaths.
4. Dhanurasana (Bow Pose)
Starting position: Lie on your stomach with your hands by your side. Fold your legs and reach back with your hands to get hold of your ankles. Take a deep breath in and raise your upper and lower bodies off the ground. Turn your chin up slightly. Be sure to move slowly. Release from the pose as you exhale and take a few peaceful breaths to unwind. Once or twice more, repeat the posture.
5. Cobra Twist Pose (Triyaka Bhujangasana)
Starting position: Lie on your stomach with your hands by your side. Fold your legs and reach back with your hands to get hold of your ankles. Take a deep breath in and raise your upper and lower bodies off the ground. Turn your chin up slightly. Be sure to move slowly. Release from the pose as you exhale and take a few peaceful breaths to unwind. Once or twice more, repeat the posture.
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