3 Easy Yoga Poses To Prevent Back Pain

Physical therapists and other rehabilitation professionals are proposing simple yoga poses to help treat and prevent back pain. In fact, you may already have been practicing some of these, if you are already in physical therapy. Good spine health is important for your health. When you have severe back pain, you can find it hard to function normally.

A popular and easy yoga pose to prevent back pain is called the Cobra. If you have seen a cobra at the zoo, keep that image in mind. Lay flat on your stomach placing your palms down on the ground either underneath of the shoulders or just wider than the shoulders. Keep your body relaxed, with elbows back and out. Raise your body allowing the back to arch and hold this pose for 10 to 15 seconds. If you feel uncomfortable, use your elbows instead of hands and it will give your body a gentler stretch. This will stretch the abdominal muscles while the back muscles are relaxing. Slowly lower the upper part of your body to the ground.

Another easy yoga pose to prevent back pain is known as the Cat. It works just like it sounds. You are on all fours on the floor. Ensure that your calves and feet are relaxed and your knees, hips, and shoulders are at 90-degree angles. Allow your belly to drop to the floor while inhaling and look up over your head. Next, push into your hands, exhaling while you arch your spine to the sky with your head looking at your belly. Exhale while you are doing this part. Think of this posture as if you are really a cat. Attempt to synchronize your postures with the correct breathing step. You need to hold these two positions for five to ten seconds.

The last pose is perhaps the easiest. However, it can be extremely effective to help prevent back pain. Simply lie flat on your back and relax your body. Slowly, bring up one knee towards the chest while placing your hands underneath the knee or the back of the leg. Now pull gently toward your chest. Hold this position for 10 to 15 seconds. You should feel the stretch in the hamstring. Do not lower your leg to the floor until you feel this stretch. Relax and then repeat with the other leg.

These yoga poses should not cause you any pain or discomfort. It also should not cause tingling or any numbness at all. If any of these should happen, while you are practicing them, slowly move out of your pose and then relax.

You can also start off by placing a blanket or pillow underneath the back of your knees when stretched out on the floor. Ask your physical therapist for help especially if you already have had back surgery or if you experience severe back pain, while doing the poses. Also, consider practising these yoga poses to maintain spine health, even if you have never had trouble with your back.