As promised last week, today I am going to discuss the best yoga poses to alleviate back pain and explain how you can easily do them on your own at home!
Supported Fish Pose
The Supported Fish Pose can really help to stretch the muscles in your back and it will also put a moderate amount of pressure on certain points which also helps to work against pain. To do this pose at home you will need to acquire two medium sized blocks that you can place on the floor. The first block must go underneath your shoulder blades and the second will rest under your head as a pillow. So to get into the pose you will need to lie on your back with the blocks in the aforementioned places.
Rest your arms at the side of your body and take five deep breaths in and out, holding for two counts before you exhale each time.
Thread The Needle Pose
The Thread The Needle Pose puts the body into a position that you absolutely wouldn’t generally encounter! This is great because it works to remind dormant muscles to get active. By kneeling down onto your knees and then stretching your arms forwards and down onto the floor in front of you, you can enter this pose. Once you have entered this position, you must turn your head to the left and bring your right arm under and across your body to reach out straight, parallel with your shoulders.
Hold yourself in this position for five breaths in and out, holding for two counts before you exhale each time. You can then return to the start position and repeat in the opposite direction. You will find that this pose really opens up your back and shoulders, helping to relieve any tension and pain that might be present.
Seated Spinal Twist
The Seated Spinal Twist is the final pose that I want to discuss in this post. As you get into and hold this position you will feel your joints wake up and if done in the morning it can really help to keep you feeling more flexible throughout the day. To get into this pose you must start on the floor with both legs stretched out in front of you. You must then bend the right knee and move your right foot to rest on the outside of the left knee. It is up to you whether you keep your left leg stretched out long or if you bring it inwards to create a half-cross legged sitting position. You can then take your left arm and position it around the right leg with your right hand resting on the floor behind you.
Do the usual breath count of five and then move back to a comfortable sitting position before repeating on the other side.
Doing these three yoga poses every day will take just a few minutes and can help to bring much needed relief to health problems that leave you with back pain!