Give yoga a go to soothe back pain. Several studies have shown that regular yoga asanas can relieve Back soreness, by emphasizing on the stretching and flexibility and improving strength. According to a study published in the journal Archives of Internal Medicine, people who have practiced yoga thrice in a week were likely to take fewer medications for back aches compared to those who did not indulge in stretching or yoga.
Try these 5 Yoga Stretches if you have occasional soreness or lower back pain. These postures can be done in any order.
1. Downward Facing Dog
Adho Mukha Svanasana or Downward Facing Dog targets the hamstrings, back extensors or the larger muscles on lower back and helps in lengthening and stretching out the entire spine. It can rejuvenate your entire body. Learn the Down Dog pose correctly to reap all the awards, including strengthening arms and shoulders, toning down core and waist, lengthening your hamstrings and calves, improves blood flow to brain, besides strengthening your back.
2. Pigeon Pose
If your tight hips are causing you back pain, then Pigeon pose can be your saviour. The stretch contributes to stiff and sore lower back by targeting the hip flexors, iliopsoas muscles and hip rotators. The stretch can alleviate the stiffness in your back, caused due to walking, running and sitting for lengthy hours and stimulate the internal organs. Beginners, ensure you use good padding under the right side of the butt. Use a block or blankets if necessary.
3. Spinal Twist Pose
One of the basic and effective pose among the twisting postures is Spinal Twist Pose. The posture twists your spine from top to bottom and increases the blood circulation to nerves, veins and tissue. It relieves you from lower back pain, and prevents from arthritis, cervical spondylosis, kyphosis and rheumatism of spine.
4. Triangle Pose
Triangle pose can strengthen your back, stretches muscles along outer hip and lengthens the muscles along torso. It revitalizes the nerves, veins and tissues, and strengthens and firms the arms, upper thighs, waistline and hips. Hold Trikonasana or Triangle pose for 5 to 10 breaths, and continue doing the other side.
5. Cat and Cow Pose
The all-fours position is perfect for achy and sore back. Moving from cat to cow pose back and forth can make you relax your muscles and ease tension. You can try out the stretch as Yoga asana or as a warm-up for your workout. The other benefits of doing Cat and Cow pose are it simulates organs including gastrointestinal tract, stretches spine, back and abdomen muscles, opens up the lungs and chest, aids in breathing.