6 yoga postures for the back

Strengthening the back, aligning it and toning the abdomen is key to avoiding ailments. These stretches and yoga exercises help you achieve it.

There are effective natural therapies to take care of the back, but if there is a discipline that can help you relieve back pain and even remedy them forever, it is yoga! This ancient method combines stretching with the strengthening of the muscles of the whole body and relaxation.

The key is in how you do it and the effects it has on the spine, musculature and joints. This is how yoga helps prevent and improve back pain:

• Its practice increases postural awareness, which helps relieve pain and reduce contractures.
• It causes the spine to lengthen, thus increasing the space between the vertebrae and decreasing the friction between them, which makes the intervertebral discs more hydrated.
• Increases the stability and flexibility of the spine.
• It strengthens the abdominal and back muscles, which exert a cushioning function and help support the weight of the body, avoiding overload of the spine.
• It decreases the inflammation of the joints, in addition to increasing their mobility and delaying their deterioration, which provides a better quality of life.

A ROUTINE FOR A STRONGER AND MORE FLEXIBLE BACK

The yoga postures that I propose in this article work the strength and stability of the whole body, with special emphasis on flexibility and strengthening of the spine. Remember that, as always in yoga, it is about trying, tending to the postures and getting as far as you can without rousing or feeling pain. If you feel pain, take a step back and just get to the point where you don’t feel it.

Practice this complete sequence two or three times a week or include the poses in your training routine. You will quickly notice how you manage to reduce back pain and discomfort.

If, in addition, you accompany its execution with a conscious breathing work, you will also benefit from the internal balance and the deep feeling of fullness that gives the practice of this discipline.

1. GAIN STABILITY AND BALANCE

Vrksasana or Tree Posture brings into play the stability of the spine and the strength of feet and legs.

1. Support the sole of the right foot on the inside of the left thigh.
2. Gently move your right knee back to open your hip.
3. Bring your palms together in the center of your chest and stretch the trunk.
4. Inhale and extend your arms above your head and lengthen your spine. You can leave the palms parallel or interlace them.
5. Breathe gently and rhythmically as long as you are comfortable and undo the posture following the same steps in reverse.
6. Repeat with the other leg.

2. TONES YOUR UPPER BACK AND LEGS

Utkata Konasana or posture of the goddess, in addition to toning shoulders, arms and upper back, strengthens the legs. If you hold the pose for a few breaths, it will fill you with energy.

1. Parallel your feet and bring your toes out.
2. Lower your hips by bending your knees, while activating your abdomen to keep your spine upright.
3. Stretch your arms above your head and bring your palms together parallel or intertwined.
4. Take two deep, conscious breaths, and then raise your heels to further activate your calves and thighs.
5. Hold the position for four to six breaths. Undo the pose and repeat two more times.

3. RELEASE PHYSICAL AND MENTAL TENSION

Frequently practicing this variation of Natajarasana or Lord of Dance posture will help you release tension from the upper back and increase the flexibility of the spine.

1. Stand up and look ahead. Concentrate and breathe deeply.
2. Bring the weight of your body, little by little, to your left leg and raise your arms.
3. Inhale, bend your right leg back and raise it. When exhaling, take the ankle with both hands, look straight ahead and hold a few breaths.
4. Keep your shoulders steady and the curve of your spine wide and stretched.
5. Take five or six deep, rhythmic breaths.
6. Exhale as you slowly release your foot.
7. Repeat with the other leg.

4. STRETCH YOUR ENTIRE BACK

Strengthen your back with this variant of the Upside Down Dog or Adho Mukha Svanasana.

1. Place your hands on the floor, under your shoulders, and open your knees at hip height.
2. Inhale while raising your hips and lengthen your trunk and legs forming an upside-down V.
3. Try to bring your shoulder blades closer together by pushing your hands hard against the floor.
4. Relax your neck and release tension from your shoulders with exhalation.
5. Raise your right leg and bend your knee by bringing your heel closer to the opposite buttock.
6. Stay like this for four to six breaths and switch sides.

5. GET MORE FLEXIBILITY

With Navasana or boat posture you will tone the abdomen and all the muscles of the back. If your legs do not stretch at all, keep them flexed and you will see how little by little you will gain in flexibility and strength.

1. Sit down and lengthen the spine by activating the abdomen.
2. Bend your knees closer to your chest.
3. Take the thumbs of the feet by clamping with the index and heart.
4. Transfer weight to the coccyx and, when inhaling, raise your legs by stretching them as much as you can.
5. Try not to round your back, keep your chest open and ample space between your collarbones.
6. Lengthen your neck and look up.
7. Stay like this for four to six breaths.
8. Repeat two more times.

6. AN IMMOBILE AND EFFECTIVE ACTION

The meditation posture involves physical effort because, to endure without moving, you need a strong abdominal and back muscles.

1. Sit on a cushion or blanket and cross your legs in the traditional lotus position or simply crisscross your tibias.
2. Lengthen the spine, relax the shoulders and drop the arms to the sides of the trunk with the palms up or down.
3. Tilt your chin slightly toward your chest and watch your breathing.
4. Feel the internal movement that the breath creates in your chest and abdomen. Try not to move.
5. Count 10 full breaths and undo the position to continue the day.

TAKING CARE OF YOUR BACK TO AVOID PAIN

Back pain is one of the most common discomforts. 80% of adults experience it at some point in their lives and 20% end up with chronic pain.

Yoga can free you from it and its consequences (cervical tension, dizziness, dizziness or headache) without the need for chemicals or pharmacological treatments. In addition, it will improve your mood and increase your internal balance. But it is also important that you take care of some aspects:

• Check posture. Our body is designed to move, so if you have a sedentary lifestyle, it is possible that your back suffers and you suffer pain and contractures, especially in the lower back. To avoid this, watch the way you sit while you work and get up every 50 minutes to move and change positions.
• Avoid sudden movements and carrying excessive weights. One of the most common causes of back pain is the overexertion it undergoes when lifting heavy objects. Therefore, remember to bend your knees, keep your legs apart and your spine upright whenever you carry weight. It is also essential to avoid sudden movements, which is common when exercising.
• Take care of your weight. Being overweight is another enemy of the back: to hold those extra kilos, it makes an effort that over time generates injuries and discomfort. Exercising and eating a balanced diet will help you maintain your ideal weight.
• Stress at bay. In the face of stress, the muscles contract, and if they remain tense too many hours, back pain appears. A life as relaxed as possible is the best way to avoid this problem.