Few things are more frustrating than dealing with a bad back. Unfortunately, I found myself in that situation a few months back after I sprained my back lifting my baby. It was absolutely debilitating, but I knew that I was going to have to live with it. I kept trying to clean my house, look after my kids, and handle my daily chores, but the pain just kept getting worse. Fortunately, a friend of mine recommended a great chiropractor that could help. He adjusted my back and things started to get better. This blog is all about the benefits of working with a professional.
Tired of the aching back that is keeping you from enjoying the things you love? First of all, you aren't alone. In fact, an estimated 31 million Americans suffer from low back pain. Secondly, you don't have to suffer through the pain. There are solutions for you, including yoga. Here are three yoga poses that your lower back can benefit from even if you're a beginner:
Downward Facing Dog Pose
This particular type of yoga pose is probably the most well-known across the world, and it is also the most basic, as it is a level 1 pose. Although common, this pose carries a lot of weight when it comes to the physical health of your body. The reason this pose works so well when you're suffering from back pain, particularly pain in the lower back, is that it stretches your entire spine. In addition, it helps to encourage better circulation of blood and can help prevent the development of osteoporosis and digestion problems.
To perform this pose, you will want to begin on your hands and your knees. Your hands should be just in front of your shoulders. Start pressing backward while you raise your knees off of the floor and bring your tailbone up and toward the sky or ceiling. Try to hold this pose for five breaths and repeat five times.
Child's Pose
Also a level 1 pose, this particular yoga pose will help to elongate the back and relieve some of the pressure that your lower back normally feels. It helps to stretch the ankles, thighs, and hips while also relieving fatigue and stress. You'll receive more back pain relief if you use a blanket or pillow underneath your torso for support.
To perform this pose, you will need to begin on all fours. Stretch your arms out in front of you and sit back on your heels. Hold this exact position for five breaths and repeat at least five times.
Cat Pose
This level 1 yoga pose works to stretch the neck and back, providing a gentle massage to the organs in the abdomen as well as the spine. It is often directly followed by the cow pose, although this is not a requirement.
To perform this pose, you will begin on all fours and put yourself in a "tabletop" position. Your shoulders, elbows, and wrists should be in line with one another perpendicular to the floor, while your knees should be directly below the hips. Keep your head neutral and look at the floor. Begin to exhale and round your back toward the sky while maintaining your position. When you inhale, gently come back to the starting position. Repeat five to 10 times. If you want to add the cow pose in, you will simply need to move from the cat pose to the cow pose by bringing your spine in instead of out, lifting your head and pushing your shoulders back.
As you get better with each of these yoga poses, and you begin to see the improvement in your back pain, you can increase the difficulty level of the poses you do. If you continue to have trouble with back pain or simply would like to try a different method apart from yoga, consider speaking to a local professional who offers chiropractic services to see how he or she may be able to help alleviate your pain.
Share20 November 2015
