Yoga may be the answer if you want to strengthen your back. There are several yoga asanas that can strengthen and relax your entire body, not just your back.
Most people spend long periods of time seated. As a result, movement is restricted, resulting in tightness, lower back pain, poor posture, and a weak core. Because sitting causes hip compression, it can also cause muscle tenderness and rigidity.
Daily yoga practice can help you improve your overall physical alignment while keeping your back strong, flexible, and with muscle imbalances at bay. Here are seven such poses to practise for a stronger back:
The Cobra Pose (Bhujangasana)
This yoga pose strengthens, tones, and massages the back’s superficial muscles. It’s a gentle backbend that stretches the muscles in the chest, shoulders, and abdomen. This asana can help prevent back pain and sciatica, as well as provide relief from fatigue and stress.
Cow Cat Pose (Chakravakasana)
A cat cow pose is a simple backbend that mobilises and stretches the spine. Furthermore, it stretches the shoulders, neck, and torso.
Maintain a shoulder-width distance between your hands and your knees right below your hips. Inhale deeply while lifting your head up and curving your lower back, tilting your pelvis up like a “cow.” Exhale deeply and inhale deeply, arching your spine and lowering your head and pelvis like a “cat.” Repeat as needed.
Pose of the Sphinx (Salamba Bhujangasana)
The Sphinx pose is a gentle backbend that strengthens the hips and spine. It also stretches the muscles in your shoulders, chest, and abdomen.
Sphinx stance is the most gentle backbend. In this posture, you are supported by your elbows and forearms, allowing you to explore the mobility of your spine and back muscles. This position also necessitates an open chest; you should feel a stretch from your pelvic bones to your chin.
Pose of the Locust (Salabhasana)
The locust pose relieves fatigue and lower back pain while also strengthening the legs, arms, and torso.
Begin by resting on your stomach, arms at your sides. Place your brow on the mat. Inhale deeply and elevate your head to look forward. Lift your legs up toward the ceiling using your inner thighs. Maintain a raised chest while widening across your collarbones. Examine your cheeks. Hold for a maximum of one minute.
1st Warrior Pose (Virabhadrasana)
The Warrior 1 pose is a gentle backbend that helps to strengthen your back and improves the curve of your lower back muscles.
Hold these positions, particularly the three Virabhadrasanas (Warrior Poses), for 20 seconds or as long as you can to strengthen your willpower. Increase your hold periods gradually to gain endurance. Muscular activity is our body’s most immediate demonstration of willpower. Muscular activity and strength are required for these positions.
Pose of the Bridge (Setu Bandha Sarvangasana)
Bridge Pose is a yoga restorative inversion backbend that helps stretch the spine and relieve headaches and backaches.
This action will assist you in avoiding putting too much tension on your neck. Hold the posture for 30 seconds to a minute. When you are ready to release, exhale and slowly roll the spine down, one vertebra at a time, beginning at the neck and finishing at the hips. If your body feels comfortable, repeat the posture.
Pose of a Child (Balasana)
This asana is excellent for relieving back and neck tension. It also aids in the stretching and lengthening of your spine, thighs, hips, and ankles.
This posture can cause discomfort owing to a multitude of circumstances, often more than one at a time, including: Tissue constriction, damage, or loss of mobility (muscles, connective tissue) Obstacles of a structural nature, such as the form of bones and joints. Previous ankle, knee, hip, or spine injury, surgery, or trauma