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According to statistics from the US National Library of medicine over 80% of the population will suffer from back pain in their lifetime. Here are some yoga postures that may help you to manage back pain.
Stay in each pose for 3-5 minutes. Take deep, long belly breaths. Try and relax and keep your mind free of thoughts.
You can click on each image for further instructions.
- LIE on the floor with your legs up the wall.
- Bend your knees, place the soles of your feet together, and open your knees to the side.
- Extend your legs and let gravity do the work.
- Support your pelvis with a bolster and repeat the first three poses.
- Lie with you belly over a swiss ball, and your knees and elbows hovering above the floor. Use your hands and feet to balance. Take long deep breaths and relax your lower back.
- Begin seated on a ball and then walk your feet away from the ball. Lie back over the ball. Use your hands to support your head so that your neck can relax.
- You can interlace your fingers and then slowly open your chest, take long slow breaths and draw your navel towards your spine to support your lower back.
- *Caution: This one is not for everyone. You may want a friend nearby to support you. Slowly extend your legs one at a time, use your hands on the floor for balance, rock forward and back between you hands and feet. Lengthen your psoas muscle and supple your belly.
- Place the ball supported against the wall behind your back, slide down the wall into a squat, soften the fronts of your ankles, relax your hips and your lower back.
- Stand facing the wall with your hands on the wall at the height of your waist. Keeping your hands on the wall walk backwards until your arms and spine are extended. Place your feet hip width apart, press your hands in to the wall, draw your front ribs in and lengthen your spine. Press down from your pelvis into your feet on the floor.
- Yoga mat
- A yoga bolster
- Swiss ball (the one in the photos is 65cm)
- A solid wall
With regular practice, and lifestyle changes you may even find that your back pain is reduced. Don’t do anything that hurts.
Listen to your body when entering and exiting the pose. Be mindful, if your body says “Stop”, then stop, take a breath and listen. Feel free to leave me any questions in the comments. Or you can email me.
The exercises listed above are not a replacement for medical advice. Always consult your doctor before practicing yoga.