Back Decompression Exercises To Relieve Back Pain

Suffering from back pain? Need back stretches to decompress your spine? You might be spending a lot of time sitting at a desk. Whatever might be the reasons for your back pain, yoga practice could be a perfect way to heal it.

Here are a few reasons for back pain. Keep reading to understand what you need to mend to have a healthy back.

 

Main Reasons For Back Pain

• Bad posture

  Leaning towards one side of your body leads to muscle imbalance. Further, your back has to suffer when you walk or sit with your head hanging low. Sitting in a bad posture puts a lot of pressure on your hip joints.

  It could lead to a weak core, joints, or hip muscles. Sometimes, stretching your muscles while sitting in the wrong posture could pull a nerve or muscles. Hence, make sure you do sit straight in a proper posture.

 

• Sitting for too long

  Do you have a sitting job? If yes, then you are more prone to lower back pain. People tend to sit with slouched shoulders, a rounded back, and all the weight put stress on your back. Thus, it leads to slip disc, stiff tendons, and muscle imbalance.

  Sitting for a longer time weakens the supporting muscles of your body. Hence, your body suffers pain because of getting weak while sitting.

 

• Wrong exercise choices

  Exercising is good for your health. However, if you regularly do some exercise in the wrong posture or form, you tend to hurt your body. Furthermore, a wrong selection of back exercises can lead to back pain.

  What to do then? You need to understand your body. Look out for which exercise is hurting your back. Also, try to do proper warm-up and cool-down before exercising.

 

• Lack of physical activity

  The human body is made for moving around. No doubt rest is important. However, sometimes, resting for too long can result in back pain, neck pain, shoulder stiffness, and much more.

  So what should you do? Make sure you move your body. You can practice yoga. Don’t know where to start? Lookup for the best yoga training in India and enroll in the one that perfectly suits you.

 

• Weak spinal muscles

  The human spine consists of various smaller joints. When a single joint is stressed, the linking joints also suffer. Moreover, having more than required rest further weakens your spinal muscles.

  Therefore, you can practice various spinal decompression exercises to strengthen your muscles, ligaments, and tendons.

 

• Incomplete diet

  What you eat plays a major role in how healthy or fit you are going to be. If you eat unhealthy or oily food, you will suffer from a lack of important nutrients. Also, eating oily food increases fat accumulation in your body. Hence, more pressure on your joints and spine.

  So, change your diet. Eat vegetarian, well-balanced, and a nutritious diet.

 

• Lack of flexibility

  Flexibility is very important. It improves the working ability of your body. Also, it minimizes the risk of any injury. Flexible muscles recover fast. So, lacking flexibility is going to put more strain on your back.

  You have to work extra hard to do a simple task. Moreover, lesser flexibility minimizes your body movement. This will automatically lead to back pain issues.

Also Read: Vinyasa Yoga for Weight Loss

 

Best Yoga For Back Decompression Exercises

The aim is to improve the mobility of your spine. How to do that? You can practice basic yoga poses that target your spine. Thus, with consistent practice, you gain better flexibility, agility, mobility, and elasticity in your spine.

A few basic yet most effective back decompression exercises are as follows:

 

Happy Baby

Raise your feet and place your knees on your chest. Make sure your back is rested flat on the floor. You need to engage your abs to have better control over your body. It decompresses your lower back pain, works on your hip flexors, and improves lower back flexibility.

 

Reclined Twist

Start with lying on the floor and raise your legs. Stick your back to the ground and let your knees touch your right side. Make sure your shoulders do not leave the ground. Slowly raise your knees from your right and let them touch to your left. This way, you work on your overall spine.

 

Child’s Pose

While practicing the Child’s pose, make sure your hips are placed over your heels. Further, engage your core muscles to lengthen your spine. Try to extend your arms while bending forward to stretch your upper back. Hence, it is one of the best vinyasa yoga exercises to decompress your back.

 

Hip Lunge

You need to strengthen your thighs as well as hips to hold a proper posture throughout the day. For that, the hip lunge is a perfect yoga pose. Just stand tall and step forward a little more than usual. Bend your front leg and let your back knee touch the ground. Place your hands on your waist and change your front leg with the other one.

 

Pigeon Pose

Sitting can tighten up your hips. Practice the Pigeon pose to decompress your lower back and open your hips. Sit on a floor and fold your left leg. Extend your right leg to the back. If possible, straighten your leg to the back.

 

Plank

The engagement of your core and abdominal muscles is crucial to increase the support of your spine. Plank pose improves your mind-muscle connection. Make sure you don’t let your back slop down. Try to maintain a strict posture while practicing the Plank pose. Squeeze your abs, hips, and core muscles for better results.

 

Cobra Pose

Stretching is necessary to increase the blood flood in your body. The Cobra pose opens up your chest muscles and abdominal area. It further improves the strength of your quads, hips, ankles, and wrists.

 

Wrap Up

Having a physical ailment could lead to mental frustration, stress, irritation, or depression. So, to live a happy life, you need to have perfect health. Make sure you practice yoga regularly. You can also enroll in a 200 hour yoga teacher training to practice yoga under the guidance of expert yoga instructors.

Go through the 200 hour yoga teacher training syllabus to have a brief idea of what you will learn when you learn in this yoga course. Incorporating yoga into your routine can help you have a strong and flexible body. So, make a routine and practice yoga daily to live a wholesome life.