The back extends from the shoulders to the hips of the human body and basically supports the full body stamina. Many people suffer from lower back pain, which could hinder them from doing some physical activities effectively. Driving, for example, could be difficult to do in this situation, and also some basic house chores and other things that will require the use of the back.
However, yoga poses have so far been known as the best way to strengthen and relieve the back of any pain. Below are some yoga poses that can help strengthen the back
1. Cat/cow poses
Cat/cow, like its name implies, is a pair of yoga poses merged into one. Get on your hands and knees, with hands lined beneath your shoulders, and knees aligned with your hips. Inhale slowly and deeply, and try to bend your spine, such that your belly is drawn towards the floor, head tilted back, and bottom lifted towards the sky. Then, exhale, and try to push belly inward, with back arched up, chin curled towards your chest, and tail bone tucked in under. Keep alternating these two poses for as many times as you can.
This pose helps to improve spinal flexibility and abdominal strength
2. Cobra Pose
Cobra pose helps to open the chest and lungs and is also great for back pain relief. It prepares the body for deeper bends, increases the flexibility of the spine, and stretches the chest.
To do this, lie face down on the floor with legs extended behind you, and spread them a few inches apart. Ensure the top of your feet are resting on the mat/floor and your toes are not tucked, so as not to crush your spine. Place hands beneath your shoulders, and point your fingers towards the top of the mat with your elbows hugged into the sides of your body. Now, press down, and spread your toes.
Inhale; lift head and chest off the floor, and keep shoulders back. Look straight, and remain in the position for a few breaths.
3. Wall Plank
Wall plank gives the body befitting stamina if done consistently. Stand in front of the wall at arm-length, and reach out with your shoulders while you place your palms on the wall. Widen your fingers, and let the middle fingers be directed towards the ceiling. Make fingers firmer on the wall and pull navel back whilst you lengthen tailbone towards the floor, and lift your ribs from the pelvis.
Now, try to walk the legs back, folding at the waist, and hands walking down the wall. This should give your body an inverted L-shape; tailbone and legs into the floor, navel, and ribs drawn into the body, and spine, arms, and head towards the wall. Remain in this position for some seconds, then repeat for 10-20 breaths.
Conclusion
Back pain is sometimes caused by sitting for long hours and can be managed by strengthening the back often. This will help to reduce weakness, sciatica, back spasms, limited mobility, severe lower back pain, etc.
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