There are many different conditions that can lead to back pain, which is a frequent problem. Sitting for extended periods of time can tighten the muscles in your topmost leg and hip, which can pull on the muscles in your back. The lower back muscles may have to work harder if you don’t use your core throughout the day. This can be an additional strain on your lower back. Even if you are very active, overworking yourself can leave you exhausted and more vulnerable to back injuries. Yoga is a popular method for relieving such back pains, so let’s take a look at some of the best Yoga poses for back pain you can try before bed. Try practicing the following simple bedtime yoga for back pain.
Simple Bedtime Yoga for back pain:
A large portion of our back pain arises in the hips, particularly if we lead a lifestyle that involves spending all day in a chair. By extending the muscles surrounding the hips as well as those connected to the groyne and buttocks, the fire-log pose relieves rigid hips that end up causing lower back pain.
Sit down on your bed and extend your legs in front of you to start. As if you were going to be sitting cross-legged, bring each leg in toward you and pile your right leg on top of the left leg with your right ankle resting on top of your left knee. The ideal knee, hip, and ankle angle is 90 degrees, but if your legs are slightly bent, that’s also acceptable. Straighten your back and take a few deep hip breaths.
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One of the calmest yoga poses is the child’s pose, and this one will help you relax right before you lay your head down for the night. The child’s pose offers you the additional benefit of complete relaxation while relaxing the lower back and stretching the spine nicely long.
For this Yoga pose, begin in a table-top position. Place your buttocks on your heels and bend your upper body forward. Your arms can be spread out ahead of you or at your sides. Breathe deeply into your back body while keeping your forehead flat on the bed. Hold your breath for 5-10 seconds.
Do you have discomfort in your middle and upper back? The movement of the cat-cow pose encourages healthy circulation while also strengthening and stretching the muscle groups along the spine.
Start out in a tabletop position with your shoulders above your wrists, your head in a stable position, and your hips piled above your knees. Put pressure on your hands and feet as you inhale and push your belly toward the floor. At the same time, lift your neck and back into a vertical position. As you exhale, firmly grasp your hands and feet, arcing your middle spine upwards toward the ceiling while lowering your head as well as tailbone toward the mattress. Repeat for 5–10 breaths while moving in sync with your breathing.
Baby Cobra Pose
The baby cobra pose aids in thoracic spine stretching and lengthening. By massaging the digestive organs, the baby cobra pose is renowned for reducing digestive discomfort.
Start by lying flat on your stomach. Put your hands directly below your shoulders. Use the power of your back muscles to lift yourself up while maintaining your elbows firmly against your ribcage and barely bearing any weight on your hands. Take 5–10 breaths while remaining in the position.
Seated Forward Fold
Forward folds can help to loosen up and extend the muscles all the way up into the upper back, from the heels of the feet to the hamstrings. As you’re getting ready for bed, this seated variation will aid in calming your nervous system.
With your feet flexed and your legs extended long in front of you, adopt a tall sitting position (toes should be pointing toward the face and heels pushing forward). Feel the rib cage expand as you inhale as you raise your arms high above your head. With as much effort as you can muster, maintain a flat back and avoid rounding your spine as you exhale and fold forward over your legs. Maintain for five to ten breaths.
Do you have any more suggestions for Yoga for back pain? Let us know!
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