yoga for the back

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November 04, 2021

Does your back hurt because you've been sitting or standing for too many hours? Practice this simple yoga exercise anytime, anytime and get rid of back pain in just five minutes with the all over back stretch.

How to stretch your back in all directions?

You can comfortably practice this yoga exercise anywhere, such as office yoga on the chair in front of your desk, acro yoga, in front of the TV, during a break or on the yoga mat.

Sit comfortably in Sukhasana (cross-legged poses). Keep your back straight and shoulders relaxed and, most importantly, smile. If you prefer to practice these yoga postures standing, keep your feet parallel.

Spinal Stretch

To perform a spinal stretch, follow these steps:

  1. As you inhale, slowly raise your arms.
  2. Interlace your fingers so that your thumbs are in contact with each other.
  3. Stretch as far as you can as long as you feel comfortable. 
  4. Keep your elbows straight and let your arms touch your ears.
  5. Hold the pose for two or three deep breaths.
  6. A tip to intensify the back stretch: gently pull your navel (inward) toward your back.

Twist the spine to the left and to the right.

If you want to perform this spinal twist, follow the steps listed below:

  1. Your fingers should continue to interlock above your head, as in the previous stretch.
  2. As you exhale, gently rotate to your right side. Hold the posture for 2 or 3 long breaths. Inhale and return to center. Exhale, turn to your left side and hold the pose again for 2 or 3 long breaths.
  3. Inhale and return to center.

Bending the spine to the left and to the right

Follow these steps to stretch your spine on both sides:

  1. Keep your fingers interlocked with your arms stretched above your head.
  2. Exhale and gently bend to the right. Hold the posture and keep breathing.
  3. Inhale and return to center.
  4. Exhale and lean slightly to the left. Make sure not to lean forward or backward and that both hands are equally stretched.
  5. Inhale and return to center.

One last tip to intensify the back stretch: activate your abdominal muscles during the stretch.

Forward and backward tilt of the spine 

Now we will see the phases of this spinal tilt that will provide us with an excellent massage of the lower back:

  1. As you exhale stretch your hands forward.
  2. Inhale and as you exhale, stretch forward from the lower back.
  3. Inhaling return to the center.
  4. Exhale and repeat the stretch turning to the left.
  5. Return to center as you inhale and slowly raise your arms.
  6. Spread your fingers apart and stretch your back.
  7. Inhale and return to center. As you exhale, slowly lower your arms to both sides of your body.

Lateral Spine Stretch

  1. This back stretch modality is a little more complex. Follow these steps carefully to perform it correctly:
  2. Place your left hand on your right knee.
  3. Inhale deeply and as you exhale slowly turn to your right.
  4. You can rest your right hand on the floor next to your right hip. Stretch your spine well helping you with your right hand resting on the floor. Do not lean forward or backward.
  5. Inhale and return to the center.
  6. Exhale and repeat the stretch to the left side. Keep your right hand on your left knee and your left hand on the floor. Remember to keep your back straight.
  7. As you inhale, come back to center.
  8. Change the crossing of the legs. If your right leg was on your left leg, now put your left leg on your right leg and repeat the stretch explained before on both sides.

One last tip for executing this stretch: activate your abdominal muscles along with your hip muscles to intensify the twisting.

Benefits of stretching the back in all directions

The following list will convince you of all the benefits

  1. Contributes to improved body posture.
  2. Strengthens the abdominal and back muscles.
  3. Completely relaxes the back.
  4. It is a good way to warm up the body before practicing other asanas.
  5. Helps to open the lungs so that they can offer their maximum capacity.

Note: We strongly recommend people suffering from herniated disc to practice yoga postures to relieve back pain only after consulting a doctor. Practice the yoga postures at home after having learned them with a qualified yoga instructor.

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