Yoga Exercises For The Back Muscles
It is possible to relax, stretch and strengthen the back muscles with yoga exercises. We show which ones they are.
Our back muscles are the most common cause of back pain.
If the back muscles are tense or overloaded, they react with pain, which we perceive as back pain, tense neck and often accompanied by headaches.
But it is possible to prevent this with targeted yoga exercises.
Good back muscles prevent back pain
Back muscles that are tense or overloaded clearly show us with back pain that we should do something.
Basically, most back pain is caused by muscle tension. Pinched nerves can also be caused by muscle tension.
If the muscle tension persists, a vertebra can also be pushed or pulled out of its position, which leads to a so-called vertebral blockage.
Exercises that specifically build, relax or stretch the back muscles can help or prevent back pain.
However, appropriate exercises for the back should be done regularly to be effective.
Although this costs a lot of self-discipline, it is the best possible preventive concept: If the back muscles give the back stable support, it helps to avoid pain.
But even if the back muscles hurt, it’s not too late to move. Moving with back pain?
You will probably have heard better tips against back pain by then.
But exercise really helps, because firstly, movement strengthens the back muscles and thus prevents new pain, and secondly , movement can also release the tense and cramped muscles.
Are there special yoga exercises for the back muscles?
There are many different schools of yoga. Not all of them are suitable for beginners and not all of them can be used for back pain.
Traditional Indian yoga, for example, differs significantly from what is mostly taught as yoga in Europe.
The aim of the original yoga was actually to make the body flexible and flexible so that it can remain in the lotus position for as long as possible during meditation.
Today yoga is mostly used by us to gently strengthen and stretch the body and to achieve flexibility even in old age.
The exercises that relate to stretching the back muscles are also recommended for those suffering from back pain.
Much of the pain is caused by cramped and tense back muscles.
The exercises that help when the pain is already there should basically ensure that the affected muscles are not stressed, but relaxed and stretched.
So keep your hands off muscle-building gymnastics exercises and see if the following yoga-based exercises can help you:
dog
This exercise is also suitable for beginners because it is not complicated. Kneel on the floor and crouch with your buttocks on both of your heels.
Then put your toes up and open your knees hip-width below you. Then, rest your torso on your thighs. Extend your arms forward as far as you can, as if you were lolling around.
Then spread your arms apart and lift your bottom as much as possible, but make sure that your back stays straight!
Don’t forget to keep breathing normally!
Let the stretch work for at least 15 seconds before slowly lowering your buttocks again and repeating the exercise at least three times.
bridge
The yoga figure of the bridge is not for the inexperienced. But you can use a variant of this if you want to relieve your back pain.
To do this, lie on your back and keep your arms stretched out next to your body. Then place your legs hip-width apart. The feet should be on the floor with their feet flat.
Then slowly lift your bottom, being careful not to arch your back . Don’t forget to keep breathing! Slowly raise and lower.
Lateral stretch
With the first two exercises you worked the lower back muscles, but you should also stretch the side back muscles.
To do this, stand with your legs apart and then step to the side with one leg with your foot outward.
Bend your knee so that the angle between your thigh and lower leg is about 90 degrees and your thigh is level with the floor.
Now support yourself with your forearm on your thigh and bring your other arm sideways over your head. Now stretch slowly but steadily before switching sides.
