Blog

5 YOGA BACK STRETCHES THAT HEAL CHRONIC PAIN

5 YOGA BACK STRETCHES THAT HEAL CHRONIC PAIN

Chronic back pain is a wide-spread health issue, and in a typical household at least one member of the family suffers from this problem. The chronic pain of back is commonly associated with digestive distress and people usually take gas pills to relieve themselves. However, digestive distress is not always the cause of back pain, and there might be other reasons associated with it.

So, how do you alleviate your chronic back pain?

Yoga therapy is a great solution for chronic back pain. It is so effective that it can help in correcting posture of back as well as in increasing the range of motion and flexibility of your back.

So, here are 5 Yoga stretches that can be done in five minutes and help you get respite from chronic back pain.

1. Cat Cow Stretch

  • Start by sitting on your knees
  • Gradually tilt your torso towards the floor, until your thighs and arms are upright and your torso is parallel to the floor
  • Now, holding your head up curve your torso until your stomach is pointing downwards
  • Hold this position for 20 seconds

  • Now transition from cat pose to cow pose by curving your back upwards and tilting your head downwards
  • Hold the stretch for 20 seconds

2. Downward Facing Dog Stretch

  • Start by standing on your feet with your arms stretched over your head
  • Gradually tilt your torso towards the floor, until your palms are in contact with the ground. Make sure the full surface area of your palms and feet are in contact with the floor
  • Hold the stretch for 20 seconds

3. Bridge Stretch

  • Lay on back with your legs fully stretched and your hands along the sides
  • Bend your knees and make your feet rest on the ground
  • With the support of your shoulders and hands lift your lower back and thighs
  • Hold the stretch for 20 seconds

4. Supine Spine Twist

  • Lay on your back with your arms out-stretched
  • Tilt your neck towards left and tilt your hips to right while keeping your knees bent at 90 degrees
  • Hold the stretch for 20 seconds
  • Now, turn your neck towards right and your hips to left while keeping your knees bent at 90 degrees
  • Hold the stretch for 20 seconds

5. Child’s Pose Stretch

  • Start by sitting on your knees with your thighs firmly positioned over your lower legs
  • Stretch your hands above your head and bend your torso towards the floor until your heads and arms are in contact with the ground
  • Hold the position for 20 seconds

For best results, we recommend that you practice these 5 yoga back stretches on a daily basis. Some of the stretches may be difficult for beginners, so we recommend that you do them to the best of your ability, and gradually you’ll be able to do them perfectly.

PS: If you have had a surgery, we recommend that you talk to your doctor before starting these exercises.

Yoga therapy is highly effective in relieving chronic disorders / ailments. So, if you have any chronic pain, kindly contact Orange Ray Alterative Medicine Clinic where we’ll prescribe yoga asana that help in alleviating your physical distress.

Inquire Now