Everyone wants to be away from back pain and other body aches. But our job practice and food habits make back pain inevitable.
Yoga is the best method to get rid of back pain and people follow yoga seriously. Yoga can perfectly remove your back pain.
Yoga has changed the lives of many people. Many people in the world might have got frustrated due to back pain. Those who took yoga seriously might have known the benefits of it. It can bring back your lives like you were before and you can enjoy every moment of it.
It is not necessary that you must do very complicated yoga poses to get its benefits. You can very well go with very easy poses and that would do great favors to your back.
This article talks about a 10-minute yoga routine in which there are 10 simple yoga poses that you can do each minute.
You can see the change in your body after a few days of practicing these 10 poses.
1. Cat and Cow
This is a combination of two poses, namely Marjariasana and Bitilasana. This is a warm-up round that you do for your spine. It can also be used to identify which part of your body is painful.
You should know that if you have lower back pain then you must have had tighter hamstrings.
- Standfirst in table position. Keep your knees just below the hip and your palms just below the shoulders.
- When you inhale, bring your tailbone upwards so that the spine is curved inward.
- Keep your head high.
- This is cow pose.
- When you exhale, bring your spine to the top and lower your tail bone. Lower your head. This is a cat pose.
- Repeat this position for 30 seconds and relax.
- You must focus on your breaths every time you inhale and exhale.
2. Bird-Dog
When you have a weak core region, then back pain is inevitable. This bird pose can gently strengthen your abdomen.
- Be in the table position.
- Lift your right hand in front of you. Make sure that the fingers are pointed straight.
- Make sure that your arm is straight and parallel to the ground.
- Engage your core muscles.
- Now change the hands and repeat the same.
- Keep your hip straight and engaged.
3. Child’s Pose
This is one of the relaxation poses. It is a great pose for your hips and lowers back.
- Stand in a neutral position like the table pose.
- Now bring your knees to your chest and tuck them downwards.
- Seat your body over the thighs, bend your upper body in the front and reach the ground.
- Stretch your arms in front and put your head down.
- This would stretch your hip and legs and your arms too.
4. Downward Facing Dog
This looks like a simple pose but it is really hard to do. It stretches your whole body and makes your body weight rest in your arms and feet.
It is not needed that you should stretch your legs too much. You can even bend one leg while keeping the other straight. Do this alternatively. This would concentrate most on your hamstrings, hip, and back.
- Stand on all fours with your knees straight down your hip and your arms straight down your shoulders.
- Give pressure to your hip region and move it upwards while you balance your body with your foot and palms.
- Make sure that your knees are not bent.
- Remain in this position for at least 30 seconds.
- You can feel the pressure in the hips shoulders and back.
5. Pigeon
This is another tough position and it stretches your legs, arms, and spine. It opens up your hip and pelvis. It stretches your spine and it causes a little strain.
- This can be followed by the downward-facing dog.
- Bring your knees and relax your arms.
- Take your right leg and stretch it back to the maximum.
- Bring your left leg in front of you and make an L shape in front of your abdomen.
- Keep your hands by your side and keep your head high.
- Be in this position for 30 seconds.
- Slowly relax and change sides. Repeat this pose.
6. Seated Twist
This twists your spine and gives it immense strength.
- Sit with your legs stretched.
- Take your left leg and bend it in front of you to reach the right side.
- Take your right leg and put it over the bent left leg to reach the right side.
- Keep your left hand over your right thigh and twist your upper body to your right.
- The twist must be such that your upper body is skewed with your lower body.
- Park your right arm exactly behind your back, keep your head straight at the back.
- Remain in this position for 30 seconds.
- Change the Legs and repeat the same.
7. One Knee to Chest
This is an easy exercise or poses compared to others. But care must be taken that you must give utmost strain to get your abs done.
- Lie on the floor with your back.
- Take your right leg, bend it to bring near the chest.
- Squeeze your leg as much as you can towards your chest.
- Remain in this position for 30 seconds, change your legs and repeat the same.
8. Both Knees to Chest
This pose is similar to the above pose. It stretches your back and legs and relieves you of any pain.
- Lie on the floor with your back.
- Take both of your legs, bend them to bring near the chest.
- Squeeze your legs as much as you can towards your chest.
- Remain in this position for 30 seconds.
9. Bridge
This is like a plank position. This gives strength to the back, stretches your legs.
- Lie on the floor with your back.
- Put your hands at the side of your body.
- Now raise your legs, bend your knees and bring your feet towards your buttocks but not too close to it.
- Give the pressure to your arms and lift your chest and hip above the ground.
- The lift must be done as high as possible.
- Be in this position for 30 seconds and relax.
10. Plow
This pose would be like a massage to your back. It is a slightly complicated pose and you will have to take time doing it. If you feel any sudden pain, then relax.
- Lie on the floor by facing the ceiling.
- Now lift your legs upwards and to reach the ceiling.
- Now, give a push to your waist and lift your hip and chest from the ground.
- Now your stretched legs reach the opposite side of the map over your head.
- Keep your palms at the back for support.
- Be in this position for 30 seconds and relax.
