Do you feel achy and stiff back when you come home in the evening because you sit in a chair all day? Or do you feel some discomfort in your back when you get out of bed in the morning? These are common problems that many people have these days. With our lifestyle, there is a lot of pressure on the back. So, a good solution to this is yoga. Yoga is not just an exercise, it also gives our mind a lot of peace.
Yoga has many benefits, especially for those with back pain and inflammatory conditions like Ankylosing Spondylitis . It increases joint flexibility , strengthens muscles , and reduces stress and relaxes the mind. But remember, it's essential to talk to your doctor before starting any new exercise routine.
Remember these things before you start exercising.
Before you start practicing yoga, let's take care of a few things. These will help you both stay safe and get the most out of your practice.
- Medical advice first: If you already have a back problem or a condition like a slipped disc (disc prolapse), be sure to consult your doctor before starting exercise.
- Listen to your body: If you feel a sharp pain or a twinge while exercising, stop immediately. It's normal to feel like a muscle is pulling, but a sharp pain like a knife is a warning sign.
- Don't force it: Don't try to do very difficult poses in the beginning. Start slowly, as much as you can. Over time, as your body becomes more flexible, you will be able to do the poses correctly.
- Breathe well: Breathing is very important in yoga. Breathe deeply and calmly in each pose, and don't hold your breath.
Okay, so now let's see what these three simple yoga poses are good for the back.
1. Forward Fold
This is a great pose that stretches the spine and helps reduce tightness in the muscles in the back of the back and legs.
How to do it?
Stand straight, keeping your feet parallel to your hips. Your body weight should be evenly distributed on both feet. Don't lock your knees completely, but keep them slightly bent. Now exhale slowly, keeping your back straight and bending down from the waist. Your upper body should hang freely down. You can open your arms to hang freely on the floor, or you can hold your elbows.
The most important thing is to keep your back straight and bend at the waist, without rounding it. Imagine that you are bringing your stomach closer to your thighs.
| Posture | How to do |
|---|---|
| A little difficult | Hold your calves and try to bring your chest closer to your knees. This will increase the stretch. |
| The easy way | Place a chair in front of you, place your hands on top of it, and bend down. This will reduce the pressure on your back. If you want to make it even easier, you can sit on one chair and bend over another chair. |
2. Cobra Pose
This pose strengthens the muscles in the lower back, opens the chest and shoulders, and increases back flexibility. This is great for those who work by bending forward all day.
How to do it?
Lie face down on a mat. Place your palms on the floor under your shoulders. Keep your elbows close to your body. Now, without pressing with your hands , use the strength of your back and abdominal muscles to slowly lift your head, neck, and shoulders off the floor. Remember, your hands are only there to help you balance, you need to lift yourself up with the strength of your back.
- For a little more difficulty: While in the pose, clasp your hands together behind your back. This will open your chest even more.
- Easy method: If it's difficult to lie down on the floor, you can do this with the help of a chair or even standing leaning against a wall.
3. Seated Spinal Twist
This is a great pose to increase spinal mobility and flexibility. It also gently massages the abdominal organs and helps facilitate digestion .
How to do it?
Sit on the floor and stretch your legs out in front of you. Keep your back straight. Now, extend one leg, bend your other knee, and place that leg on the floor opposite the extended leg. Bring that leg as close to your opposite hip as possible. Now, wrap your opposite hand around the bent knee and bring that leg close to your chest. It is also very important to keep your back straight at this time.
- For a little more difficulty: Turn your torso to the side with your bent leg and look back over your shoulder. This will increase the twist in your back.
- Easy way: If you have trouble sitting on the floor, sit on a thick pillow or folded blanket. To make it even easier, sit in a chair, hold your knee with the opposite hand, and slowly twist while keeping your back straight.
When doing these poses, never force yourself to the point of sharp pain. Do them calmly, feeling the gentle pull in your body. If at any point the pain becomes severe or does not subside, stop the exercise and see your doctor immediately.
Take-Home Message
- If you have back pain or another health condition, be sure to consult your doctor before starting any exercise program.
- If you experience sharp pain while exercising, stop immediately. It is very important to listen to your body.
- Start simple at first and gradually increase the intensity of the poses over time. Don't expect overnight results.
- Correct breathing is very important in yoga. Maintain deep, calm breaths throughout each pose.
- Practicing these exercises for even a short time every day can make a big difference in back health and overall wellness.
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