Minimize Your Back Pain WithThese Yoga Moves
Yoga moves are highly touted for its ability to increase flexibility and muscle strength, but many people do not realize how helpful it can be for back pain as well. Because the back is full of muscles and tendons just like every other area of the body, it is important to keep it flexible and strong with regular exercise. Although some forms of exercise are hard on the back and can exacerbate pain, yoga can help to minimize some types of back pain if it is done correctly. Here are two important Yoga moves that may help soothe your pain and help you to live a more fulfilling life:
1. Two-Knee Twist
This yoga position is very easy to perform and is gentle on the back as long as you do it carefully and slowly. Start with lying on your back, then bring your knees up and bend them at a 90-degree angle and keep your knees together while bringing your arms gently out to the sides. Take a deep breath, then exhale as you slowly lower legs to the right side of your body while keeping your torso still. Stop when you feel a stretch in your lower back and hold the position for 1 – 2 minutes. Repeat on the other side of the body.
2. Downward-Facing Dog
This stretch looks deceptively easy, but it is highly effective at stretching the hamstrings, calves, and back. Start on the floor on your hands and knees, then slowly transition to a plank position by pressing upwards onto your hands and the balls of your feet. Press your body back while keeping your hands and feet where they are. Focus on raising your tailbone to the sky and feel the stretch through your upper and lower back. Hold the stretch for 5 – 10 deep breaths, then return to the starting position.
Although these stretches are fairly simple to do, they are very effective at loosening up tight muscles in the back, increasing flexibility, and reducing pain.
By Dr. James Lin
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