Yoga for the back: how to relieve and prevent pain?

Introduction

Back pain is often rooted in our sedentary lifestyles, the way we live and the way we work. postures or in the physical and emotional burden we carry on a daily basis. The consequences? A range from minor discomfort to chronic pain that infiltrates every nook and cranny of our existence, limiting our ability to perform daily activities. exercises flexibility and strengthen our musclesIt's a great way to enjoy life to the full and realise our potential.

Yoga, with its postures (asanas), his breathing (pranayama) and its meditation, is emerging as a promising solution, not only for relieve lower back pain, but also to strengthen our muscles and improve the overall health of our backs. With its emphasis on flexibility, strength and balance, yoga teaches us to listen to our bodies, release tension and improve our overall health. tensions The goal is to help the child develop his or her muscles and respect his or her limits, while gently pushing them towards a better version of themselves.

Yoga for the back: postures to perform to relieve back pain

The age-old practice of yoga offers invaluable respite, especially when it comes to combating back pain. Thanks to targeted exercises and specific postures, you can stretch your muscles, relieve tension and improve the health of your back. Here's a selection of carefully chosen postures, including the star posture, which promises to relieve back pain and pamper your spine. Follow the guide!

Cat Cow

Starting position : Place your feet on the groundon all fours, knees under hipshands under his shoulders.

Inspiration : Breathe in Deeply and arch your back, lowering your stomach towards the ground, raise your head and look up at the sky.

Expiry : Exhale rounding the back, pulling the navel towards the spine, lowering the head, looking towards the navel.

Pace : Fluid, according to your breaths. Repeat 5 to 10 times.

This alternation stimulates the spinal column, promotes better circulation in the spinal discs and contributes to the recovery of the spinal column. health your back.

Downward facing dog posture

Starting position : On all fours on the ground, feet spaced to the width of the hips.

Movement Raise the coccyx upwards and backwards, forming a "tailbone". posture inverted V.

Final position : Feet pushing firmly towards the groundhead between his arms, hands firmly anchored.

Duration : Hold 3 to 5 minutesby focusing on breaths deep.

The head-down dog is ideal for stretch the posterior chain and the muscles back, this posture also strengthens the arms and legs.

Extended Triangle

Starting position : Stand up, feet hip-width apart.

Movement Stretch out one arm downwards and the other skywards, opening the arm to the side. chest and in stretching the sides of the body in this posture.

Key points Look at the hand raised so comfortably. Keep the legs firm and straight, ensuring good alignment.

Duration Hold for 30 seconds at 1 minute on either side, synchronising with your breathing.

Promotes flexibility in the spine, strengthens the legs and the muscles back.

Sphinx Pose

Starting position Lying on your stomach on the ground.

Movement Press on the forearms to lift the torso, keeping the elbows under the shoulders, thus opening the chest. chest.

Key points Shoulders away from the ears to avoid tension, looking straight ahead, maintaining a good balance. posture.

Duration : Hold 1 to 2 minutes breathing deeply.

This posture gently opens the chest and back, stretching the muscles and stimulating the lower back.

Cobra Pose

Starting position Lying on your stomach on the groundhands under the shoulders.

Movement Push on the hands, breathing deeply, to straighten the torso as far as is comfortable.

Key points Engage muscles of the back, not just the arms. Keep a slight bend in the elbows to protect the spine.

Duration : Hold 15 to 30 secondsbreathing calmly.

Strengthens muscles of the back while improving the flexibility of the spine.

Locust Pose

Starting position Lying down facing the groundarms at your sides.

Movement Lift the head, torso, arms and legs of the patient simultaneously. groundstretching the back muscles.

Key points Look straight ahead or slightly down to keep your neck long and maintain a good balance. posture.

Duration Hold for 30 seconds at 1 minuteRelease, then repeat.

Stimulates and strengthens all muscles the back of the body.

Bridge Installation

Starting position On your back on your groundFeet flat and close to the buttocks.

Movement Lift the basin towards the sky, pressing your feet and shoulders into the groundIt involves the muscles of the legs and back.

Key points Keep your knees in line with your hips to maintain a good balance. posture. Use your arms for extra leverage or interlace them under your back, strengthening the muscles.

Duration Hold for 30 seconds at 1 minute.

Improves the strength of legs and flexibility of the spine, strengthening the spinal muscles and muscles back.

Half Lord of the Fishes

Starting position Sitting on the ground, a leg one stretched out, the other folded over with the foot flat on the ground.

Movement Torsion of the trunk towards the leg bent, pushing your elbow against the opposite knee while maintaining a fluid breath.

Key points : Keep your spine lengthened and in good posture. Twist from the waist, not the shoulders, to avoid overloading the muscles.

Duration : Hold 30 to 60 seconds on each side.

Promotes mobility the spine and relaxes the muscles back.

Two-Knee Spinal Twist

Starting position Lying on your back on the groundKnees drawn up towards the chest.

Movement : Perform a twist by dropping your knees to one side leftwhile keeping the shoulders level. ground. Stretch your arms out to form a T shape, helping to relax the muscles. muscles sides.

Key points Turn your head away from your knees to accentuate the twist and maximise the stretch in your back muscles.

Duration : Hold 1 to 2 minutes on each side.

This torsion relieves tensions and helps to align the spine.

Child's Pose

Starting position Kneeling on the groundhips on heels.

Movement Lean forward, stretching your arms out in front or alongside your body, and release all voltages.

Key points Rest your forehead on the floor, release any tension in the back, shoulders and arms.

Duration Stay 1 to 3 minutesbreathing deeply.

A moment of relaxation for the back, shoulders and mind.

These posturespractised regularly, will help you to build a back more strong and more flexibleby strengthening muscles of the back and improving health This reduces pain and increases your general well-being. Remember, listening to your body is paramount; never force a posture beyond your comfort level. This posture is also part of the somatic yoga catalog.

Types of yoga suitable for back pain

In the quest for relief back pain, not all yogas are created equal. Some, by their approaches and intensities, integrate postures and exercises to become your privileged allies. Let's take a look!

Classical yoga

Classical yoga is the benevolent big brother of all forms of yoga. It advocates a practice gentle et moderatefocusing on postures (asanas), the exercises breathing (pranayama) and flexibility.

Why adopt it? It's simple: it offers a holistic approach, reinforcing et stretching THE back with gentleness, while calming the mind and improving health global. Beginners or those suffering from chronic pain will find it a haven of peace and comfort.

Thermal yoga

Little known but oh so precious, thermal yoga is a practice where heat plays a key role. Think of a slightly heated room, where the muscles can loosen and stretch more easily, thus promoting a greater range of movement.

The key advantage? The heat helps reduce muscle stiffnessallowing adepts to venture deeper into each area of the world. posture without risking injury. Ideal for those looking to combine flexibility et relief of the muscle tension.

Ashtanga yoga

Ashtangawith its dynamic rhythm and series structure, incorporates a large number of exercises and physical posturesis a challenge in itself. It's not the first one you think of for back pain, but think again.

Its benefits? It strengthens muscles body in a balanced way, including the back and trunk, which are essential for maintaining a good posture and prevent back pain. Be careful, though, as this practice requires stamina and a certain amount of yoga experience.

Vinyasa yoga

THE vinyasais the fluidity incarnate. The postures are linked to the rhythm of the breath, in a dance where each movement is synchronised with an inhalation or exhalation, integrating exercises flexibility and strength.

Why let yourself be tempted? This fluidity promotes mobility and the flexibilitywhich are crucial for a healthy back. What's more, the constant adaptation to new postures stimulates body awareness and strengthens muscleshelping to better manage tensions back pain on a daily basis.

Yoga nidra

Finally, yoga nidra, or sleep yogaalthough less focused on postures deserves its place in this panorama. It invites relaxation guided by the voice of the instructor, allowing you to let go of your mental and physical hold completely, using exercises breathing and relaxation.

His hidden treasure? Through its action on stress and tensions the cause of our back pain, yoga nidra is a powerful tool for improving the quality of life. prevention, of relief and improving health global.

Each type of yoga offers different keys to opening the doors to a relieved back and a more fulfilled life. Explore, experiment and listen to your body. It will guide you towards the practice that suits you best, gradually transforming the way you feel. sessions into special moments of connection and well-being. Your back, like your mind, will thank you.

Conclusion

Yoga is a gentle and effective approach to relieve back pain. It offers postures specific stretchreinforce the muscles and stabilise the back, providing lasting, preventative relief. Choosing the right type of yoga, whether classical, thermal, ashtanga, vinyasa or nidra, depends on your needs and physical condition, as each offers unique benefits for the body. health your back.

These practices, which are adapted and caring, not only improve your posture but play a crucial role in the management and reduction of pain. They encourage greater body awareness, which is essential for maintaining a healthy back over the long term. By making yoga part of your routine, you can relieve your back, strengthen your muscles and give your back the chance to regain strength et flexibilitywhile cultivating a serene, focused mind.

Relieve your back with POSES

If you suffer from back pain or simply want to take care of your back, yoga is the perfect option. Good news, POSES offers course yoga at Paris ! Read our customer reviews to find out how our programmes have transformed the health of their backs.

Take advantage of our sessions by 50 minutes which mix postures, movements et transitions of dynamic yoga. Join us to work on your deep muscles and improve your balance, while evacuating toxins in a intimate atmosphere. Additionally, develop your mobility, strength et stability by letting yourself be carried by soothing music, all guided by our coaches who will introduce you to Pilates in the best possible way. Discover also our products to support your practice.

With POSES, gently and effectively shape your body from the very first moment. session. Visit our website Paris to find out more.

FAQs

Which yoga for back pain?

To relieve back pain, opt for gentle yoga with postures such as Cow-Cat, Child's Pose (Balasana), Cobra (Bhujangasana), Spinal Twist on the Floor and Head Down Dog. These postures improve flexibility and stability and relax the spine.

Which yoga is good for your back?

Back-friendly yoga includes Hatha Yoga, including gentle postures such as cat-cow, downward dog, cobra and child's pose. These asanas stretch, strengthen and relax the back muscles, improving flexibility and relieving tension. Suitable for all levels, this yoga is recommended for easing back pain.

What is the most effective exercise for the back?

The most effective exercise for the back is the pull-up, as it makes extensive use of the back, trapezius and accessory muscles, giving you a broad, powerful back. This multi-joint exercise also strengthens the arms and shoulders. The deadlift is also very good for the whole back.

What yoga postures can relieve back pain?

Yoga postures to relieve back pain include cat-cow (Marjaryasana/Bitilasana) , head-down dog (Adho Mukha Svanasana) , child's pose (Balasana) , twisting the spine on the floor (Supta Matsyendrasana) , and cobra pose (Bhujangasana) . These postures improve flexibility and relieve tension.