YOGA & EXERCISE

Yoga for Spine: Try These 6 Poses to Keep Your Spine Healthy!

Doing the bow pose can help with lower spine muscle pain

A sphinx pose increases the strength of your spine

For lower back pain, yoga poses like camel pose are good

B
Bajaj Finserv Health
November 17th, 2021
10 mins read

If you want your body to be fit and healthy, a strong and flexible spine is a must. So long as you have a flexible spine, you have your youth! Weak muscles can cause disabilities and restrict your movements. All these are classic signs of an unhealthy spine. The spinal system consists of ligaments, tendons, bones and nerves. If any of these get damaged, it can cause spinal problems. Keeping your spine healthy can be quite a challenge in a technology-driven era. When you spend time in front of your smartphone, smart TV or laptop, it can be hard to maintain good posture.

Doing yoga for spine health helps improve this greatly. Here are a few simple lower back yoga poses that you may try at home for good spine health.

Additional read: Indoor Yoga Exercises to Help You Stay Fit During Rainy Season

Stretch your spine and thighs with the bow pose

To lower spine muscle pain, doing the bow pose can help. It gives a good stretch to your spine, and can help women reduce menstrual pain by improving blood flow. Performing this pose daily can result in a healthy spine. Do follow these simple steps to do the bow pose [1].

  • Step 1: Lie down with your belly touching the floor.
  • Step 2: Keep your hands along your hips with palms facing up.
  • Step 3: Bend your knees slowly while stretching your hands backwards.
  • Step 4: Hold your ankles and breathe in while doing this step.
  • Step 5: Raise your body so that your chest and thighs are above ground level.
  • Step 6: Remain stable in position for 15 to 20 seconds.
  • Step 7: Lower your body slowly and get back to your starting position.
  • Step 8: Release your ankles and exhale while doing this step.

Do the extended triangle pose to improve your spinal flexibility

To reduce lower back pain, yoga poses are really effective. One such pose is the extended triangle pose in yoga. Back stretch movements like these strengthen all parts involved. This pose needs to be done in the following manner:

  • Stand and place your feet about 4 feet apart
  • Make your toes face forward in a way
  • Check that your left toe is turned out at an angle
  • Lift your palm slowly and keep it parallel to the floor
  • Bend forward and hinge at the right hip
  • Move forward slowly with your torso and arm
  • Touch your leg with this hand
  • Keep looking up and down
  • Stay in this pose for a minute
  • Switch side and repeat the whole process

Keep your spine healthy with the sphinx pose

This position involves your buttocks and spine. Follow these simple steps to do the sphinx pose.

  • Step 1: Lie on the ground with your stomach touching the ground
  • Step 2: Engage your lower back muscles
  • Step 3: Keep your elbows under your shoulders and your forearms on the floor
  • Step 4: Lift your upper torso and head
  • Step 5: Keep your lower abdominal muscles engaged and support your back
  • Step 6: Lift your spine correctly while doing this
  • Step 7: Relax in this position while keeping your head straight
  • Step 8: Hold this pose for about 5 minutes

Relieve your back pain with the camel pose

The camel pose helps in improving overall posture while helping with back pain.

This pose can be done easily through these steps:

  • Start by kneeling down
  • Ensure to press your thighs straight to prevent knee pain
  • Keep your thighs in a vertical position and try extending your head backwards
  • Tighten the abdominal muscles so that your lower back gets arched
  • Find a suitable posture and stay in this position as long as you are comfortable
  • Release your hands from heels slowly, one by one and get back to the original position
  • Take deep breaths and relax

Additional read: 5 Easy-to-do Sciatic Nerve Stretches to Minimize Lower Back Pain

Lengthen your spine with a spinal twist yoga pose

This is a gentle pose that stretches your shoulder, spine, thighs, and neck. Your lower back and tight shoulder problems can be relieved with this pose. Follow these steps to do it easily.

  • Lie on your back
  • Bring the right knee to your chest
  • Use the left arm to guide the knee to your left
  • Keep your shoulders down and twist your lower back
  • Release the position by bringing the knee back to the chest
  • Repeat the process with the left knee and right arm

If you are unable to do it, you can meet a specialist for lower back spine pain treatment. Few other benefits of doing yoga for spine care include [2]:

  • Provides a good massage to your hips and back
  • Improves the blood circulation to internal organs
  • Promotes good digestion

Practicing these yoga poses not only promotes good spinal health but also helps you achieve mental balance. Your mind becomes calm and rejuvenated. The rush of energy in you helps you concentrate better too. Remember, a healthy mind is the gateway to a healthy body. So, practice these poses consistently for better spine health. However, if you are struggling with back pain issues, seek medical attention on time. You can reach out to top ortho specialists on Bajaj Finserv Health. Book an online doctor consultation for lower back spine pain treatment. Choose a suitable doctor and nip your spinal problems right in the bud!

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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