Yoga for back pain that is easy to do at home

Experiencing back pain (flank pain) will certainly really interfere with your daily activities. The pain may even make you want to lie in bed all day doing nothing. Rest can indeed relieve back pain, but lingering too long is not good. Reporting from Prevention, Jamie Costello, a sports instructor at Pritikin Longevity Center + Spa recommends that you get up occasionally and practice yoga exercises to deal with back pain.

Benefits of gymnastics and yoga to treat back pain

Doing simple exercise can relieve pain by increasing the flexibility and range of motion of the muscles in the back that are stiff or tight.

Not only that. Regular stretching exercises help increase the strength of the waist muscles so that they are more immune to the risk of injury later in life.

Research shows that regularly doing a combination of aerobic exercise such as gymnastics and stretching with yoga 2-3 times a week helps prevent and relieve back pain.

Interested in trying?

Yoga exercise movements to relieve back pain

Before starting, there are a few tips that you need to remember so that the benefits can be felt optimally:

• Try to hold each stretching pose for at least 10-30 seconds or longer. The longer you can hold the pose, the better it is for your condition.
• Don't be in a hurry when doing yoga exercises. Enjoy the process and turn on some music to make you feel more relaxed.
• Don't forget to keep your breath breathable to help reduce pain.

When ready, here are various types of yoga exercises that you can try to treat back pain:

1. Downward Facing Dog

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This movement helps stretch the back muscles of the back and the hamstrings, which are the three large muscles in the back of the thighs and buttocks.

Apart from that, this movement also supports the spine, helps balance, and also strengthens the body.

How to do these yoga exercises to deal with back pain are as follows:

1. Stand straight with your knees parallel to your shoulders
2. Make sure your feet are firmly on the mat.
3. Slowly lower your upper body and place your palms on the mat
4. In a position like all fours, align your wrists with your shoulders.
5. While exhaling, push your hips up and back.
6. Then straighten your legs by lifting your kneecaps.
7. Press your heels, and forward or back your feet to straighten your legs.
8. If it can't be straight, you can tiptoe on the soles of the feet.
9. Tighten your arms and abs to support the weight of your body, while keeping your shoulders straight and away from your ears.
10. Hold the position for 15 seconds.

Do this movement five to seven times and feel the stretch that occurs in the lower back.

2. Upward Forward Bend

This yoga exercise movement is also commonly referred to as ardha uttasana.By doing this movement, the hamstring muscles and muscles of the lower back that are stiff or tense from a pull can relax more.

The steps are as follows:

1. Stand with your feet together. Take a deep breath.
2. Bend your knees slightly and as you exhale, fold your torso forward from your hips, not from your waist.
3. As you bend over, leave some space between the groin and upper sternum to make room. Let your head hang from the base of the neck, far down the upper back, between the shoulder blades.
4. With your knees straight, place your hands beside your feet or on the ground in front of you.
5. If this is not possible, cross your arms over your chest and hold your elbows.
6. Inhale and extend your chest to lengthen your spine. Keep your eyes on the front.
7. Exhale and gently press both feet in a straight direction. Lift the kneecap and gently roll the inner thighs back.
8. Try to keep your spine straight but still feel stretched. Keep your legs straight without stretching them.
9. Hold the pose for 30 seconds to 1 minute.
10. As you hold, continue taking deep breaths.
11. On the exhale, pull your torso down without rounding your back. Keeping your neck extended, spread the crown of your head to the ground. Pull your shoulders back.

Repeat five to seven times.

3. Paint / cow stretch

Source: Huffington Post

This yoga exercise movement is done by moving the waist muscles in two directions to help the muscles contract and reduce pain.

The way to do this is as follows:

1. Start by kneeling on a yoga mat.
2. Place your hands in front of your knees in a crawling pose.
3. Then, pull the spine up so that the back looks arched.
4. Hold for five seconds.
5. Then, lower your back and arch it downward to form a hollow.
6. Hold for five seconds.

Repeat this movement several times in the span of 30 seconds.

4. Child pose

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This yoga exercise movement is done by stretching your back muscles which usually contract when pain strikes.

To do this, follow these steps:

1. Put your hands and knees on the floor.
2. Extend your arms and palms on the floor.
3. Sit your hips on your heels, then slowly drop your head and chest downward
4. You can also place a pillow just under your stomach to support your body and reduce pressure on your back muscles.
5. Stretch for 10 to 20 seconds per session.

5. Knee to chest stretch

Source: Prevention

These yoga exercises help relieve pain by stretching and stimulating muscle contractions around the waist.

Do this stretch by:

1. Lie on your back.
2. Raise and bend your knees over your chest.
3. Use your hands to pull your knees and hold for 20 to 30 seconds before returning to the starting position.

6. Pelvic tilts

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Commonly referred to as bridge pose, this yoga gymnastics movement can relax tense waist muscles. In addition, this movement can also stretch the spine.

The steps for doing yoga exercises to deal with back pain are as follows:

1. Lie on your back.
2. Place a small pillow under your head.
3. Then bend your knees and open your legs hip-width apart.
4. Raise your back so that it is parallel to your stomach and repeat to the starting position.
5. Repeat the movement 10 to 15 times, slowly raising and lowering your pelvis.

7. Lower back twist

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This movement not only helps to loosen up the waist, but also tightens it glutes (glutes).

Here are the steps:

1. Lie on your back with your knees bent to the right or left and your feet flat on the floor.
2. Extend your arms to the right or left side.
3. Try to keep your shoulders flat on the floor when your knees are bent.
4. Hold for 20 to 30 seconds before returning to the starting position.
5. Repeat the movement to stretch the other side.

8. Triangle Pose

Triangle pose or trichonasana helps stabilize posture by strengthening the muscles of the legs, abdomen, waist and thighs.

This yoga exercise movement is not only good for strengthening the back aching hips, but also to lengthen the torso muscles to the hips.

How to do yoga or gymnastics to deal with back pain on this one are:

1. Stand with your feet together on the mat
2. Keep your left or right leg forward then bend your knees as you do lunge.
3. Turn your chest to the side and place your right or left hand on the toes on the front.
4. Place your other hand facing the top.
5. Keep your back straight.
6. Hold for five to 10 breaths, then shift to the other side.

9. Upward facing dog

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Upward facing dog or urdha mukha savasana is a movement that can relax stiff back muscles and strengthen them.

How to do yoga exercises upward facing dog to relieve back pain are:

1. Lie on your stomach on the mat.
2. Place your hands face down next to the ribs.
3. Use back strength to lift your chest up until you feel it stretched.
4. Keep the leg straight with the toes pointed.
5. Hold five to ten breaths, and repeat as needed.