The New Year can be tough on some of us. From boxing up decorations and hauling our Christmas trees to the curb, the laziness that comes with the holidays is all but thawed out.
With new goals and aspirations fresh on our to-do lists, the beginning of the year can be a bit busy. As we return to work, some of us are adjusting back to being behind a desk for the majority of our day or into other physically demanding professions. Add in unpredictable winter weather and you’ve got the potential for aching joints and burdening back pain.
Do yourself a favor and warm up with some simple and gentle yoga exercises that’ll help alleviate that back pain and keep you feeling good about sticking to your New Year’s resolution to get up and stay active.
Words of caution: work within your range of movement and never push yourself past your limitations! If it becomes painful then the exercise is being done incorrectly. Before starting any new exercise regimen consult your local physician or chiropractor to determine what is best and safest for you.
Kneeling lunge
Tight hip flexors can cause back pain. If you sit for the majority of the day, chances are your hip flexors aren’t getting the amount of movement and stretching they need. If you’re a runner, hip flexor stretches can also play a role in injury prevention. This pose is great for stretching the hip flexors and relieving the associated back pain.
Try it: Begin in a kneeling position with one knee on the ground and one leg out in front, bent at a 90-degree angle, with front foot flat on the ground. Slide your body forward by bending your front knee slightly (but keeping the knee over the toes) and pushing forward with your hips. Do not lean forward or backward while stretching. Hold for a few seconds and release. Repeat on the opposite side.
Cobra Pose
Stuck behind a desk all day? Then this asana is for you! This pose helps to lengthen the spine, open up the chest, and counteract the damage being done from hunching.
Try it: Begin lying on the floor with your elbows tucked into the chest and your hands placed on the floor slightly in front of you. Push up from your hands into a slight backbend and draw the shoulders down. Turn your gaze upwards and relieve any tension that may occur in the face. Remember to keep a steady flow of breath!
Twist
Improving range of motion in the spinal region will decrease tension and pressure that often causes back pain. This yoga pose does a great job of accomplishing just that.
Try it: Keep the knees bent and drop them to the right as you turn your head to the left. Switch sides after three to five breaths. Twists relieve pressure in the low back and encourage spinal range of motion.
When done correctly, yoga can be a great way to relieve stress and pain at the same time. Take these 3 yoga poses for back pain and use them to help you feel better and face the day pain-free.
If you’re facing back pain and you’re ready to address and overcome it, we can help. At SpineCare, we pride ourselves on helping people all across North Alabama not only relieve their pain symptoms, but also address the underlying cause of their pain. If you’re ready to stop the pain and discomfort, click here to schedule a free consultation today!
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