I have recently really gotten into yoga. I haven't practiced it in a while
and need to get back into it. The holidays and my schedule have gotten
me all messed up. I do have lower back pain and some other joint pain
and I have found that yoga does help with that.
My lower back pain seems to be the worst it's ever been. I am getting ready
to see the dr and plan on having an MRI done of that and my shoulder.
Below are poses that can help with back pain and what areas it works.
These are the best poses to do and are suggested to do every day. I don't have pictures or videos of the poses so if you don't know how to do them just
type the pose into google.
Cat-Cow:
This pose is gentle and stretches and mobilizes the spine. It also stretches
your torso, shoulders and neck. The muscles worked are; erector spinae,
rectus abdominis, triceps, serratus anterior and gluteus maximus.
Downward-Facing Dog:
This pose can help relieve back pain and the sciatica. It helps to work
out imbalances in the body and improves strength. The muscles
worked are; hamstrings, deltoids, gluteus maximus, triceps and quadriceps.
Extended Triangle:
This pose helps alleviate backache, sciatica and neck pain. It stretches
your spine, hips and groin and strengthens your shoulders, chest and legs.
It can also help relieve stress and anxiety. Muscles worked are;
latissimus dorsi, internal oblique, gluteus maximus and medius,
hamstrings and quadriceps.
Sphinx Pose:
This is a gentle backbend stretch that strengthens your spine and buttocks.
It stretches your chest, shoulders and abdomen. It can also help relieve stress. Muscles worked are; erector spinae, gluteal muscles, pectoralis major, trapezius
and latissimus dorsi.
Cobra Pose:
Another gentle backbend that stretches your abdomen, chest and shoulders.
It strengthens your spine and may soothe the sciatica. It can also help with
stress and fatigue. Muscles worked are; hamstrings, gluteus maximus,
deltoids, triceps and serratus anterior.
Locust Pose:
This pose can help relieve lower back pain and fatigue. It strengthens
the back, torso, arms and legs. Muscles worked are; trapezius, erector spinae, gluteus maximus and triceps.
Bridge Pose:
This was one of my favorite stretches when I was younger! It stretches the
spine and can help relieve backaches and headaches. Muscles worked are;
rectus and transversus abdominis, gluteus muscles,
erector spinae and hamstrings.
Half Lord of the Fishes:
This twisting pose energizes your spine and helps relieve backache.
It stretches your hips, shoulders and neck. It can help with fatigue and
stimulate your internal organs. Muscles worked are; rhomboids,
serratus anterior, erector spinae, pectoralis major and psoas.
Two-Knee Spinal Twist:
This move promotes movement and mobility in the spine and back.
It stretches your spine, back and shoulder. It can help relieve pain and
stiffness in your back and hips. Muscles worked are; erector spinae,
rectus abdominis, trapezius and pectoralis major.
Child's Pose:
This is a great pose to help relax and release tension in your neck and back.
Your spine is lengthened and stretched. It also stretches your hips, thighs and ankles. It can help relieve stress and fatigue. Muscles worked are;
gluteus maximus, rotator cuff muscles, hamstrings and spinal extensors.
The more you do these poses the better you should feel. If you are worried
about your pain make sure you talk to your doctor. You should remain in
these poses for up to 5 minutes.
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