Back Strengthening with Yoga – Part 1
Folks Firstly a very Happy new year 2022 !
From the last 2 weeks in 2021 and first week of Jan 2022, I was sort of experiencing back pain and muscle spasms .
As it the number of cases are peaking I was looking for solutions from an alternative therapy side . I found some useful physiotherapy / yoga exercises that I started practising and thought It would be useful for you folks too!
Remember to consult your doctor / physician before trying out these exercises if there is severe pain or discomfort. Yoga/Physiotherapy is not a cure but a preventive cure to back pain or escalating the muscle from going soar.
Here are some from my archives : All these exercises need to be done on a flat surface with a comfortable yoga mat spread on the floor or ensure the surface is flat on the bed and you are lying on your back . All exercises can be done thrice ( 3 times )
Tail Bone Lifting
Both legs to chest , Alternate leg to chest lift
Both knees spinal twist ( right and left )
Lying on the Stomach exercises:
Right knee to the side for 5 mins
![8 Yoga Poses You Can Do In Bed Before You Sleep - DoYou](https://cdn.doyou.com/articles/6a-1565671228086.jpg=w1080)
Cat and Camel Stretch
![Exercises for low back pain: Detailed, easy to follow illustrations.](https://www.whyiexercise.com/images/exercises.for.low.back.pain.cat.and.camel.jpg)
Push ups
2 pillows under the hips and bend the knee and lift hip
![No More Knee Pain! - Dance Spirit](https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy85Njg5MjMyL29yaWdpbi5qcGciLCJleHBpcmVzX2F0IjoxNjc3NDUyNjk2fQ.RccK4DCW-jmfkF9N_fhBHA1MB758uSMUVZg8a5Twfcs/img.jpg?width=824&quality=80)
Lie on the stomach and hands behind & lift chest up
![Exercise for Iliocostalis Muscle Pain Syndrome | Osteopath in Hatfield](https://hep.physiotec.ca/img/gallery/generic/images/GEN277986_A.jpg)