Regular aerobic exercise that is low-impact has been proven to boost the strength and endurance of your back and allow your muscles to work more efficiently. Take a look at these five Yoga asanas to help with back pain relief during winters
One of the biggest sources of discomfort around every country, back pain can affect individuals of all ages, where about 30% of women are believed to suffer from lower back discomfort, as opposed with 25% males. According to health professionals who study the different categories of back discomfort can be classified in the following categories: cervical (neck) as well as the thoracic (middle back), lumbar (lower back) and coccydynia (tailbone or sacrum) regions . These are more likely to be affected in winter, but there are a few easy Yoga postures that can assist you in safeguarding your back.
Any level of practitioner are able to perform Yoga asanas however it is recommended to consult with your physician before starting any fitness routine. Also, please be sure to stop and take a break when you’re experiencing intense pain or are unable to do the posture. In discussing Yoga as an alternative to back therapy for pain, through an interview HT Lifestyle, Himalayan Siddhaa Akshar said, “Your spine can become more flexible and stronger through yoga. You can increase your strength and endurance in the body as well as your mind in order to handle any discomfort, and help to make your treatment more effective through practicing yoga asanas as well as meditation practices. Regular aerobic exercises that are low impact have been proven to boost the strength and endurance of your back and allow muscles to perform more efficiently.”
He suggested these five Yoga asanas to help with back pain relief during winters:
1. Bhujangasana (Cobra Pose)
Technique: Lie flat on your stomach. Spread your hands under your shoulders, and keep your elbows at both sides. Inhale while slowly lifting your chest off the floor until your navel. Keep your pelvis flat on the floor. Expand your shoulder blades, and then lift your chest upwards. Slowly bring your torso down.
2. Marjariasana (Cat Cow Pose)
Methods: Lie flat on your stomach. Place your palms on your shoulders. Keep your elbows near both sides. Inhale slowly as you lift your chest off the floor until your navel. Keep your pelvis level with the floor. Extend your shoulder blades, and then use them to lift the chest to the side. Slowly bring your torso down.
3. Paschimottansana (Seated Forward Bend)
Technique:Start in Sukhasana. Straighten your legs in front and move your feet, by bringing your toes closer to your. Keep your hands close to your hips to activate your thigh muscles. Straighten your back. Slowly move forward, holding those big toes. Inhale deeply inhale, draw the belly into your stomach and then put you forehead onto your knees. Keep it for at least 5 breaths.
4. Dhanurasana (Bow Pose)
Methods:Start by lying down on your stomach and placing your hands on your body. Turn your legs over and put your arms back to grip your ankles. Inhale and lift your upper while lowering your body to of the floor. Then gently tilt your chin towards the upward direction. Make this move slowly. When you exhale, let go the pose and then relax in a quiet way for a few minutes. Repeat the pose twice.
5. Twisted Cobra Pose (Triyaka Bhujangasana)
Technique:Start by lying down on your stomach and placing your hands positioned alongside your body. Turn your legs over and put the hands back to grip your ankles. Inhale and lift your upper while lowering your body to of the floor. Turn your chin gently towards the upward direction. Take it slowly. When you exhale, let go from the posture and then relax in a quiet way for a few minutes. Repeat the posture once or two times.
5. Twisted Cobra Pose (Triyaka Bhujangasana)
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