Has it ever happened to you that you stay sited all day either at work or school and when you get up you feel as if your back has aged 80 years? If the answer is yes, then trust us, it happens to us too! That’s why we bring you an amazing solution for relieving that pain with this simple yoga postures you can do anywhere. People say that more than a practice yoga is a way of living. It’s not only a beneficial activity for your body but for your mind and it doesn’t even take big or expensive equipment’s to practice it.
There are different types of yoga you could practice and lots of videos around the internet you could follow to start with this amazing journey of connecting your mind, soul, spirit and body. Also, be sure to practice this yoga postures regularly we are going to tell you about, not only for relieving back pain but for avoiding it.
1. Child’s Pose
This yoga posture is a classic pain reliever because it takes the pressure from your lower back by elongating and aligning the spine while decompressing and stretching it. To do this pose you should kneel on a matt, carpet or the floor with your knees hip width apart and your feet together behind.
Then proceed to lay your torso over your thighs, rest your forehead on the ground with your arms extended in front of you. Breath deep and stay there for about one to three minutes.
2. Standing Forward Bend
The standing forward bend is not only a yoga posture for relieving back pain but is also great for stretch the back of the legs and lengthen the spine. To get this yoga posture right you should stand with your feet and shoulder width apart, straighten your legs as much as you can and let your torso hang forward.
It’s okay if you need to bend your legs a little bit, relax your shoulder while breathing deep. Hold this yoga posture for one to three minutes.
3. Downward Facing Dog
A classic yoga posture you should know if you had every practiced yoga! This yoga posture will help you stretch the back of your legs, hamstrings, calves and of course relieve back pain. Start by placing your hands on the floor and sitting on your knees, then lift your butt and press back.
Spread your fingers and try straightening your legs, again it’s okay if you don’t straight them all the way! Let your head hang between your arms while holding for one or more minutes.
4. Sphinx Pose
The sphinx pose engages your abs and supports your lower back which also helps you to reduce the pain and stretch it. To make this yoga posture you should lie on your stomach with your legs together behind you.
Be sure to place your elbows under your shoulders and lift up your chest from the floor. Don’t try to hyperextend because we are trying to relax with this yoga posture, not creating a new pain. Hold this position from one to three minutes and breathe deeply while doing it.
5. Reclined Pigeon Pose
This yoga posture is also known as figure-four and it stretches out your back, hips, butt and inner thighs all in one. First you should lie on your back, then cross your left foot over the right quad and bend your knee.
Now you should hold the back of your right leg and gently pull it towards your chest, hold it from one to three minutes. Be sure to repeat with your other leg for an even stretch.