| EXERCISES FOR BACK RELIEF | | | | the floor. Exhale and bring your forehead up to touch |
| Many people believe that rest is best for a painful | | | | your knee. Inhale, and then as you exhale, return to |
| back, but actually, what your back really needs when | | | | your original position. Repeat with the other leg. |
| it's hurt is exercise. Regular exercise relieves back pain | | | | SAGE TWIST: Warning for this pose-it involves |
| by strengthening and stretching the muscles that | | | | twisting your back, so you should take particular care |
| support the spine and helps to prevent future injury. | | | | not to twist too far or you risk aggravating any existing |
| This is a use it or lose it situation: the more you rest, | | | | back pain. This should be a gentle stretch; twist just as |
| the weaker your back gets, even if it is hurt. Studies | | | | far as is comfortable. Sit on the floor with both legs out |
| have actually shown that you can heal your back pain | | | | in front of you. Bend your right knee, lift your right leg |
| faster and get back to your regular activities with just | | | | over your left, and place your right foot on the floor |
| two days of rest. This article will focus on Yoga | | | | next to your left knee. Sitting with spine straight, place |
| Exercises. Remember to contact your doctor before | | | | your left elbow on the right side of your right knee. |
| beginning any exercise program. | | | | Bend your left arm so that your left fingertips are |
| YOGA EXERCISES FOR YOUR BACK | | | | touching your right hip, while at the same time, twisting |
| A good, regular yoga practice will go far in relieving the | | | | to look over your right shoulder. This is where you |
| stress and tension that sometimes cause mild back | | | | need to be careful not to twist too far. Hold for a few |
| pain, and in fact, studies have shown that yoga is the | | | | seconds, release, and repeat on the opposite side. |
| number one most effective exercise for relieving back | | | | PALM TREE: Stand with feet facing forward, arms at |
| pain. However, not all yoga poses relieve back pain, | | | | your sides, weight distributed evenly on both feet. |
| and some can in fact aggravate existing pain, so it is | | | | Raise both arms over your head, interlock your fingers, |
| important to know which poses will be most helpful in | | | | and turn your hands so that your palms are facing |
| relieving back pain. It is best to do these exercises | | | | upward. Next, place your palms on your head and turn |
| under the supervision of a certified yoga instructor, and | | | | your head so that you are looking slightly upward. |
| if you encounter any problems with these poses, you | | | | Stretch your arms upwards, and at the same time, |
| should consult an expert. Even just one or two | | | | come up onto your toes if you can do so without pain. |
| sessions with a yoga instructor can help, as an | | | | Stretch your entire body upward and hold, if you can. |
| instructor will help you with your form and posture | | | | Some people have difficulty balancing during this pose, |
| during poses. Here are some of the best yoga poses | | | | so just do the stretching part if you need to. |
| for relieving back pain. Each pose should be held from | | | | FISH POSE: Lie on your back with knees bent and |
| five to ten seconds, depending upon your level of | | | | arms at your side. Arch your back as far as you |
| comfort, and should be done on a mat or other soft, | | | | comfortably can and raise it off the ground by pushing |
| supportive surface. | | | | the floor with your elbows. If you can, tilt your head |
| CORPSE: Lie flat on your back in a relaxed position, | | | | backwards and rest the crown of your head on the |
| arms resting at your sides, palms down, and legs lying | | | | floor. Breathe deeply from the diaphragm and hold |
| naturally, with knees turned out slightly. If it hurts your | | | | pose for one minute if you can. |
| back to have your knees turned outward, do this pose | | | | LOCUST: Lie face down with arms at the side, palms |
| with knees bent, feet flat on the floor. Breathe in and | | | | down, and elbows slightly bent with fingers pointing |
| out for a few seconds while allowing any tension to | | | | towards the feet. Raise your legs and thighs as high |
| leave the body. | | | | off the ground as possible without causing your back |
| CAT STRETCH: Start out on your hands and knees | | | | any pain. Hold for one second and repeat up to twelve |
| with a flat back. Your hands should be directly under | | | | times. This can be a vigorous exercise so you must |
| your shoulders with fingers spread. Knees should be | | | | take care to strain already injured muscles. |
| directly under the hips. Head is held loosely so that you | | | | BENDING FORWARD POSTURE: Stand up straight |
| are looking at the floor between your hands. Inhale, and | | | | with feet together and arms hanging loosely along |
| as you exhale, arch your back toward the ceiling, tuck | | | | your sides. Breathe in deeply and raise your arms |
| your chin in to your chest so that you are looking at | | | | straight above your head. While breathing out, bend |
| your navel, and tuck your tailbone underneath. Hold, | | | | forward and touch your toes if you can. If you can't |
| then release back into your original position. | | | | reach your toes, grab hold of your ankles or calves. |
| WIND-RELEASING POSE: Lie flat on your back as in | | | | To complete the pose, you should touch your head to |
| Corpse pose. As you inhale, bend your knee, place | | | | your knees, but this may be too difficult for many who |
| your hands right below the knee, and draw your leg | | | | suffer from lower back pain. Your movements during |
| towards your chest. Your left leg should remain flat on | | | | this pose should be smooth, not jerky. |