Many people experience back pain, and for many reasons. The main cause of back pain is a lack of strength and/or flexibility. These 3 beginner yoga moves are designed to strengthen and increase flexibility in your spine.
Yoga isn’t solution for all back pain, more serious condition may need special care in addition to yoga, like a bulging disc. Which is when one of your intervertebral discs has weakened and lost its shape. If you suffer from a spinal condition proceed carefully.
1. Upward-Facing Dog
One of the most widely known and recognized yoga poses due to its many benefits it is also considered one of the easiest back-bending poses.
Start lying flat on the floor with your palms facedown by the middle of your ribs. While pulling your legs together and pressing the tops of your feet into the floor, use the strength of your back, not your hands, to lift your chest off the floor. Leave your legs extended straight out at first. Hold the position for 5 to 10 breaths, and repeat as needed.
2. Triangle Pose
Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip.
Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t over-stretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.
3. Child's Pose
It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.
Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes (butt muscles) come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.
These poses are a great starting place. Remember to go at your own pace and be careful!