How to Relieve Back Pain with a Yoga-with-Weights Stretch
You can often blame poor muscle conditioning for back pain. Yoga-with-weights can help you manage your back pain. Weak abdominal muscles and weak lower back muscles cause pain that makes it hard to bend down or sit for long periods of time. If weak muscles aren’t the problem, musculoskeletal imbalances caused by poor posture can also bring about back pain and back discomfort.
Because back discomfort can have different causes, no single exercise can help relieve the pain all the time. If you experience an acute injury to your back or a recent onset of severe pain, consult your healthcare provider. He or she may be able to give you exercises specific to your injury.
Back pain is an instance when paying attention and listening to your body is essential. Try to find out what’s causing your back pain and what you can do — sit in a different way, sleep in a different position, and so on — to alleviate it.
No single exercise can alleviate back pain. Try out all three and see which works best on your back.
Stretch back stiffness with yoga-with-weights
Your back is a common repository of stress, and stress is a common cause of stiffness. The following stretching exercise is excellent for ironing out stiffness in your back. It increases blood circulation in your back and relieves the stress you carry there.
Grab your hand weights and follow these steps:
Stand with your feet below your hips, your toes pointing forward, and the weights hanging at your sides with your palms facing inward.
Engage your belly muscles from the start; you need them to support your spine.
Inhaling to a count of four, slowly roll your shoulders up and forward.
This is the starting position.
Exhaling to a count of four, bend your knees slightly and roll your torso forward, letting the weights hang down in front of you.
Your neck, head, and shoulders should be loose and relaxed in this position. Let the weights pull your torso forward and lengthen your spine. Keep your feet parallel to one another, with both feet pointed straight ahead, as you introduce movement into the exercise.
If it feels comfortable, you can remain in this position with the weights hanging down and your torso rolled forward for three or four full breaths (inhaling and exhaling to counts of four). You can really stretch out your spine this way.
Inhaling to a count of four and pressing through your legs, stand up and roll your shoulders up, back, and down as you return to the starting position.
Feel the breath filling your lungs as you return to the upright position.
Exhale to a count of four as you rest in the starting position.
Concentrate on the moment as the breath — and your tension — leaves your body.
Do this exercise six to eight times, pause to rest, and then repeat the exercise another six to eight times.
Ease lower back pain with yoga-with-weights
Strong belly muscles help support your lower back and reduce your risk of stiffness and injury. The following stretching exercise is designed to open up your lower back to relive tension and strengthen your belly muscles and the muscles of your inner thighs and back — muscles that support your back, especially the lower part.
You need both ankle weights for this stretching exercise. When you’re ready, follow these steps:
Lie on your back with your right knee bent and tucked toward your chest, your fingers interlaced slightly below your knee, and your left leg extended straight out.
This is the starting position. Make sure your belly muscles are engaged right away.
As you exhale to a count of four, press your knee into your hands as you raise your head and shoulders off the ground.
Keep your left leg flat on the floor. Feel your belly, back, and inner-thigh muscles working.
If you feel up to it, hold this position for three full breaths (inhale and exhale to counts of four) to really work your belly muscles and stretch your back. If you have knee problems, try holding your leg with your hands behind your knee.
As you inhale to a count of four, lower your head and shoulders to the floor to return to the starting position (see Step 1).
Do this exercise six to eight times with your right leg, pause to rest, and then do six to eight repetitions with your left leg.
Yoga-with-weights for your lumbar region
Loosely defined, the lumbar region is your lower back, an area that often gets sore and emits pain. The region comprises the five lumbar vertebrae between your pelvis and the back of your rib cage. The following stretching exercise is designed to strengthen the muscles that support your lumbar region and loosen your back and spine as a whole to relieve pain.
Strap on your ankle weights for this stretching exercise. When you’re ready, follow these steps:
Lie on your back with your knees bent, your feet flat on the floor, and your arms at your sides with your palms flat on the ground.
This is the starting position. Engage your abdominal muscles right away.
Inhaling to a count of four, lift your lower back toward the ceiling as you press into your feet and hands.
Make sure your buttocks, shoulders, and head remain on the floor.
Exhaling to a count of four, lower your back to the floor to return to the starting position.
Keep your abdominal muscles engaged as you lower your back to the rhythm of your breathing.
Do this exercise six to eight times, pause to rest, and then do six to eight more repetitions.