4 Yoga Positions To Reduce Back Pain

Thanks to the postures of yoga, we can stretch the back, avoid contractures, relax the whole body and relieve pain while preventing pain.

Back pain has become one of the most common discomforts as the use of technological devices and stress are potential causes of its continued occurrence.

The most common is that the pain goes away with a little rest and the use of a pain reliever.

However, it can sometimes persist for longer and require another type of treatment.

Even if at first glance, it does not seem appropriate, the practice of certain yoga postures can be used as therapy to improve the symptom.

Yoga stimulates circulation and relieves muscle tension, which prevents pain from subsiding quickly.

Below we will reveal the 4 best exercises for you to practice at home or in a place of your work. Motivate yourself!

1. Fists bending forward

This movement provides the necessary stretch for the tense muscles of the spine and stimulates the nervous system.

How to do ?

• Get down on a yoga mat and part your feet hip-width apart.
• Bend your knees and bend down to bring your torso up onto your legs, until your stomach touches your thighs.
• Close your hands in fists and stretch with the bends of the elbows upside down.
• Relax your back, neck and head, and clench your fists.
• Do between 10 and 20 repetitions, inhaling and exhaling.

2. The plank against the wall

This movement is a little more complex. It therefore requires a great deal of practice to be done correctly.

It is ideal for lower back pain. Also to relieve tension in the upper part of the body.

How to do ?

• Stand facing a wall with your arms outstretched, and lean your body forward, placing the palms of the hands on the wall, with the fingers stretched out.
• Firm the position of the fingers on the wall and pull the navel back, while stretching the tailbone towards the floor.
• Raise the ribs of the pelvis, so as to obtain a natural curve of the lumbar area and an active stomach.
• Keep the spine stretched and start walking with the legs forward, bending the stomach to form an L.
• Repeat this exercise with 10 or 20 breaths and return to the starting position.

3. The dog upside down

The upside down dog or “Adho Mukha Svanasana” is an ideal warm-up position as it is a stretch of the whole body.

It tones the nerves in the spine and promotes blood flow from the lower area of ​​the soles of the feet to the head.

It is also used to strengthen the muscles and joints of the arms, legs, neck and back.

How to do ?

• Get into a small doggy position, with feet hip-width apart and palms for support.
• Next, lean on the metatarsals and lift up into a downward doggy position.
• It is important not to arch your back too far backwards as this may contract the muscles.
• Raise the front ribs to give firmness to the shoulders and spine.
• Push the tailbone towards the heels and press the inner and outer part of the feet again.

4. The child

The “Balasana” or child posture is a relaxing movement that allows active stretching to lengthen the spine. 

It is used to rest between each exercise or to finalize a stretching program. It is recommended to calm the tension associated with stress.

How to do ?

• Turn around and stand in the four point position, doing the child pose for one or more minutes.
• Try the position with the knees apart, touching the thumbs and then bring the knees together for a spinal cord stretch.
• If your head is off the ground, put a yoga block or your fists under your forehead to relax.
• The arms can also be placed on the sides of the body.
• Inhale deeply and with each exhalation, feel how the tension dissolves.

As you can see, it is very easy to do yoga poses to increase your feeling of well-being. 

If you combine them with breathing exercises or meditation, you can get the most benefit from them, for the balance of your body and mind.