A vast population of the world is suffering from the back pain, and there are various back pain treatment centers to treat this pain, but here in this blog, we are going to discuss the few yoga which will help you recover from the back pain even at home. But it advised performing entirely carefully.
Most of the people take their back for granted. But at the same point in life, our backs revolt and remind us that they also need love and attention. Here we have listed some yoga tips which will help you to get pain free back.
10 Best Exercise For Back Pain
This position helps you to massage your spine and also to stretch your back & the torso. Cat/Cow pose is a significant position that allows you to keep your back limber and happy.
2. Spinal Twist
There is a various position you can try for twisting. It is one of the primary and active positions for back pain removal. But make sure if it increases the pain, then try another position.
3. Downward Dog
This exercise is one of the iconic position in yoga because it can rejuvenate the entire body part. Perform this exercise for 5-7 breaths.
4. Plow pose
Stand up from the shoulder and bring your feet upper part to the floor. Hold the same position as long as you can. This position gives the proper stretch to your shoulder and spine, which is suitable for the removal of back pain. If you find it tough to do so, use a table or chair.
5. Seated Forward Fold
Most people think that it doesn’t benefit you, but doing it with proper care and guidance helps you to get appropriate relief from the lower back pain and stiffness.
This position can help people get rid of back pain. This exercise work’s on a person’s gluteus maximum. It is the large muscles of the buttocks. When you move your hip, then this muscle gets engage. The gluteus muscle is one of the most important muscles in the body, and one should keep it secure can help support the lower back.
7. Lying Lateral Leg Lifts
During this exercise, your abductor muscle gets engaged. These muscles support the pelvis and can help reduce strain on the back. Keeping your abductor muscle strong is essential, as they help a person maintain their balance and can affect their mobility.
A person needs strong back extensors to maintain good posture. These muscles run along either side of the spine. Weak back extensors can reduce the spinal and pelvic support, but doing superman can help you to make this muscle strong.
9. Partial Curls
Having strong abdominal muscles can play a significant role in supporting the spine and can also help the hip adequately aligned. Weak abdominals can result in poor core strength and lack of stability, which can cause lower back pain. Curl and partial curl help you to build a strong core.
10. Seated Lower Back Rotational Stretches
The seated lower back rotational stretch helps relieve pain, working on core muscles, and strengthening the lower back. You can perform this exercise even in your office.
If you perform these exercises regularly, then it will help you to get recover from the back pain. But if you feel no reduction in the pain intensity, then visit the back pain treatment hospital.