The spine forms the central axis of the human body. It is composed of 33 vertebrae, whose primary function is to support the weight of the body and protect the spinal cord and spinal nerves.
Nowadays, spinal disorders can have a devastating effect on a person's quality of life. We spend many hours working on the computer, on the cell phone, and watching television, and most of the time, our posture is not right. All this can lead to a lack of mobility, bodily and physical tensions, anxiety, and stress.
To maintain a healthy back, it is important that you exercise regularly. Moreover, be aware of your body in order to correct your postures throughout the day. Have messages often, choose a good mattress and pillow, and have a good diet.
Yoga postures promote greater body awareness as well as back strengthening and flexibility. It reduces pain and stiffness in the spine, neck, and shoulders.
To improve and avoid back pain, especially in the lumbar region, you must strengthen your abdomen and glutes. It eases the overload in the area.
It is critical to identify the source of the distress. This way, you can permanently solve the problem and prevent it from happening again.
Although yoga can help with back pain, it is not a cure for chronic illness. If the pain continues, it could be a sign of something more serious, and you should consult a doctor who specializes in this area.
Below, I will present you with some strengthening and stretching exercises that can be done regularly at home.
Breathing and staying in the postures are important, so I recommend doing 8 cycles and 5 breaths for each exercise. As you go along, you should increase the time with long-term practice.
1- Vajrolyásana
Sit on the floor with your legs together and bend in front of you. Contract your abdominals, lift your legs, and tilt your torso back a little, keeping your spine straight and firm without rounding your back. Open your chest by turning your shoulders backward and bringing your shoulder blades together. Leave your arms high and stretched forward in line with your shoulders.
2- Setu Bandha Sarvangásana
Lie on the floor with your chest up and keep the soles of your feet on the floor at hip width. Contract your glutes and keep your hands on the floor, raising your hips as you inhale. Return to the starting position and repeat the movement.
3- Ushtrásana
Spread your knees and feet apart at the hip line. Place your hands behind your body, just behind your feet. Contract your glutes, open your chest, rotate your shoulders back, bring your shoulder blades together, and lift your hips. Relax your neck and look up.
4- Chaturanga Dandásana
Lean your hands on the floor, spreading your fingers widely apart below your shoulders, and raise your torso and knees. Keep the torso and legs aligned and the weight evenly distributed throughout the body. Keep the abdomen contracted and stay in the ásana.
The neck should be relaxed, looking downward, and the head ought to be in line with the body.
5- Upavishta Konásana
Sit with your legs apart and stretched out in front of you. With your back straight, start by doing a deep inhale, raising your arms, and exhaling by bringing your torso closer to the floor, leaving your hands on your feet or legs. Stay in the ásana and feel the stretch in your back.
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