Yoga Exercises for Tense Back Muscles

Back pain is a real problem for millions of people, but there are 10 ways to help alleviate this pain with yoga. Viniyoga is the best type of yoga for back pain because it is the most therapeutic. Maintaining specific poses improves strength in specific muscles, which in turn relieves your body or greatly lessens the back pain you have. Not only will you be strengthening your muscles by doing yoga, but you will also be stretching out and soothing your muscles while holding specific positions. Also remember that before you start your new yoga routine, make sure you discuss it with your doctor to see if this course of action is right for you.

10 yoga positions for relieving back pain:

1. Reclining Big Toe pose - this tones your lower back muscles

a. Keep your left leg either bent or straight on the floor while you loop a yoga strap around your right foot

b. Slowly straighten your right foot and hold for 15-30 seconds

c. Repeat with other leg

2. Knees-to-Chest pose - this stretches your back muscles

a. Lie on your back on the floor

b. Bring your knees to your chest (you can rock side to side gently if you wish)

c. Hold for 15-30 seconds

3. Cobra pose - this strengthens your spine

a. Lie face-down with your hands under your shoulders and your elbows to your sides

b. Press the top of your feet and thighs to the floor

c. Inhale and straighten your arms while your thighs are still touching the floor

d. Lift up through your head to keep your back straight

e. Hold for 15-30 seconds

4. Abdominal Twist - this stretches your lower back

a. Lie on your back with your arms to each side of you with palms down

b. Inhale and bend your right leg

c. Place the sole of your right foot on your left calf or thigh if you can get it that high

d. Exhale and press down on your right knee with your left hand

e. Hold for 15-30 seconds and release slowly

f. Repeat for the other side

5. Corpse pose - this relaxes your whole body

a. Lie flat on your back with your feet pointed outward naturally and arms slightly out from body with palms facing up

b. Relax your hold body starting from your face all the way to your feet

c. Breathe naturally for 1-3 minutes

d. Slowly reawaken the body by moving toes and fingers first, then move to other parts of your body

6. Supported Bridge pose - this strengthens and improves flexibility in your spine

a. Lie flat on your back with your knees bent with your feet evenly spread

b. Lift your hips to the sky

c. Support your back with your hands

d. Roll one shoulder and then the other one

e. Draw your chest closer to your chin keeping your feet evenly spread

f. Slowly lower to the floor

7. Happy Baby pose - this releases tension in your lower back

a. Lie flat on your back with your knees bent to your chest

b. Spread your knees and put them in your armpits

c. Put your feet directly over your knees holding them with your hands on the outsides of your feet

d. Flex your feet and pull your knees to the floor with your hands

8. Pelvic Tilt - this strengthens the support muscles for your back

a. Lie flat on your back with your knees bent

b. Inhale in just this resting position

c. As you exhale, gently rock your hips toward your face without your bottom leaving the floor

d. Hold for 2-5 seconds and release

e. Repeat 5-10 times

9. Fish pose - this strengthens the muscles of your back

a. Lie flat on your back with your knees bent and your feet flat

b. Place your hands (palms down) under your bottom keeping your elbows close to your body

c. As you inhale, keep your forearms and elbows on the floor, but lift your back and head up off the floor

d. Let your head go back towards the floor while still keeping your back up, letting the top or back of your head rest on the floor

e. Hold for 15-30 seconds and slowly release

10. Cow-Cat Stretch - this soothes your back pain

a. Get on hands and knees with your back flat

b. Make sure your hands are under your shoulder and your knees are under your hips

c. Inhale and arch your back with your head as far up as it will go

d. Exhale and curve your back while looking at your belly button

e. Repeat 5-10 times

Source:

YogaJournal.com