Do you suffer from a spinal problem? Almost everyone has it. The reason is the sedentary life that is carried out today, linked to the chairs and armchairs of homes, offices, cars and cinemas, totally poorly projected posture and life. Added to this is the habit of sitting badly, with a crooked spine, and standing with bad posture; standing on one leg, always the same sleep in one position, carry bags, briefcases or packages always on the same side; lifting weight in the wrong way, sleeping on very soft beds or with very high pillows, etc.

Yoga is The Best Solution for Back Pain

Out of all the causes, the main one is the lack of moderate exercise, since violent exercise does more harm than good to the spine. Let’s take jogging as an example: at each step, a small trauma occurs to the vertebrae, which, repeated, can cause problems in some people who no longer have the spine in perfect condition.

Doing yoga every day will show optimal results for spinal problems such as lordosis, kyphosis, and scoliosis. You can practice yoga for degenerative disk disease, herniated disc and other more serious ones, yoga acts as prophylaxis, or – when it is already developed – helps to lessen pain, provided it is practiced under strict guidance from the physiatrist or orthopedist.

On the other hand, there is a whole legion of people suffering from chronic back pain, a discomfort that has nothing to do with the spine itself. They are the muscular pains, easily eliminated with the stretching and extensions provided by the yoga exercises.

In addition, there are also relaxations, which help to eliminate muscular tensions, whether they come from poor posture, physical tiredness or stress. If you want to test the effects of yoga on your spine in your own home, there are many stretching asanas that you can do to immediately feel relief on your back.

Yoga Asanas to Strengthen the Back

The spine is like the receiver of all the tensions that we accumulate throughout the day, the months, the years … We fill it with weight, and when we are in trouble we say that “we carry them on our backs” … well, we see how much material as symbolically we mistreat our spine, the axis of our entire skeleton.

That is why we bring you three simple asanas, very effective to stretch, relax and pamper a little to this badly treated part of the body. After practising this simple sequence you will feel light, relaxed and free.

It has no side effects and we recommend doing it every day, in the morning and at night. You will feel the results immediately.

1. Bhujangasana or Cobra Pose

Cobra Pose

We lie face down on the mat and start with the simplest position: Bhujangasana or cobra pose. Surely you are familiar with this posture. It is one of those that is first learned, but this does not mean that it is not powerful. It is an asana, however, in which we must be careful not to go beyond our limits. The back is a very delicate part and it is easy to injure yourself. We can keep charging about 10-15 breaths. Ideally, we should be able to fully stretch our arms, keeping our wrists below the shoulder line.

2. Salabhasana or Locust Pose

Locust Pose

We rest our heads on the mat (turned either to the right or to the left) and prepare for the following asana: Salabhasana or locust pose. In this pose, the lower backs give their all, and we will notice a lot of tension if we are beginners. It does not matter if at the beginning we can only lift legs and trunk a few centimetres, with practice we can rise very naturally. Ideally, only the waist rests on the ground, but it requires practice. Remember that in yoga nothing is achieved in five minutes. In this asana, we can either stay 10 breaths or, if it costs too much, does groups of five or three breaths.

3. Dhanurasana or Bow Pose

Bow Pose

We return to rest on the mat, and prepare ourselves for the most demanding asana of this group: Dhanurasana or bow pose. We do not recommend doing this pose until we have some ease with the cobra and the lobster. The easiest thing is to bring with your legs apart so that, once we have risen, we bring them together as much as possible (the ideal is to bring our knees together). It is a very powerful posture, which the back and spine sincerely appreciate, but it should not be abused when maintaining it. The most important thing is to listen to our bodies, which always speak to us … and thank us.

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