Today, I want to give you a video and article that will show some quick yoga like back exercises that will help you eliminate back pain.
In today’s video, I will go through 3 back pain relief yoga poses.
3 Back Pain Relief Yoga Poses
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate.
#1 – Legs On The Wall Rotating In And Out
Legs On The Wall Rotating In And Out
You are lying on the mat at the floor. You will bring the legs up against the wall. The legs can be at 60-70 degrees. You will be resting your legs on the wall and then focus on rotation. The thigh goes in and out as you are targeting the rotator muscles of the hip. If you have back pain, those muscles tighten up. This exercise will help to loosen those muscles to decrease the stress on the low back. You will do 5 repetitions each direction, in and out 5 times each way so a total of 10 movements. And then you can progress to one set of 10 repetitions
#2 – Piriformis Stretch
We will target the rotators in the hip because they play a big role when it comes to back pain. You will bend both of the knees and use your muscles to bring the knee out. You are looking for a light stretch in the hip area. When you feel that light stretch, you will hold it for 20 seconds then relax. Move over to the other side and hold that for 20 seconds. Go through the exercise on both sides because the other side might also be tight and just give the main side that you are working on a bit of a break. If this is too easy, you can intensify the exercise a little bit by pushing your leg out to the point where you feel a light stretch.
#3 – Press Up
We are working on the mobility in the back. You lie on the mat. Your hands are just at the shoulder height. You will press up and arch to the back, try to arch in the whole spine and then back down. You will do 5 repetitions and at the top point, you will just hold it for a second or two and then back down. You can progress to 10 repetitions. Go through the exercise in a smooth controlled movement and with each repetition, try to go a little bit farther as you are really working on the mobility in the back.
If you want to end your back soreness once and for all, then check out the Fix My Back Pain program here:
Rick Kaselj, MS