Are you one of the 80% of the population that has experienced low back pain? Do you store your stress in your neck, shoulders, back or hips, leading to aches, pains, tightness and weakness? Would you like relief?
A gentle yoga practice that focuses on stretching and stretching and strengthening the muscles of the back can help. Just a few minutes a day can make a big difference over time. But how do you begin?
The book, Yoga Heals Your Back, can help you get started. It's author, Rita Trieger, editor-in-chief of Fit and Fit Yoga, has been practicing yoga and meditation for more than 20 years. In addition to good introductory information regarding back pain and yoga, Yoga Heals Your Back includes several 10-minute routines designed to stretch and strengthen you back - simple daily programs that only take a few minutes.
The first routine is a morning stretch that can be done on your bed or on the floor. It's a great way to check in with your body and begin your day in a healthy way. The next routine is called, Align the Spine. It's a gentle yet invigorating series of eleven poses that will get your blood flowing while giving your spine and hips a good stretch. Other routines include:
Backbends - to correct your posture, tone your back muscles, and improve circulation.
More Backbends - deeper work for your back muscles.
Moving Forward - forward folds to soothe your nervous system and stretch your spine.
Unwind - six poses to relax your neck and shoulders.
Warm-up For More Vigorous Work - 6 poses to get your blood flowing and warm your muscles.
Strengthen the Lower Back, Hips, and Glutes - standing poses to build lower body strength.
Abdominal Strength - great moves to strengthen your core.
Modified Sun Series - A full body workout in 14 flowing movements.
Yoga Heals Your Back also has a chapter on using props (chair, blocks) to modify poses and concludes with an introduction to meditation.
I turned to this book for guidance recently when I overexerted myself jogging and ended up with an aching low back. The gentle poses helped me stretch and strengthen safely and I am happy to report that my back pain has resolved.
So, if you are ready to give your back some care and attention with yoga, Yoga Heals Your Back offers a great collection of 10-minute yoga routines to guide you.
Highly Recommended
Purchase Yoga Heals Your Back: 10-Minute Routines that End Back and Neck Pain
by Rita Trieger.
