5 Yoga Stretches For A Stronger Back
I am 48 and have been living with scoliosis of the spine since I was young. I never let it affect me before, but as I've grown older, it's developed into a bulging disc and a pinched nerve along with sciatica. I work two jobs and don't have the energy or pain endurance to go to a gym. I can't stand or walk without pain. I dread the thought of any social activity due to the walking. Here are 5 yoga stretches that have been slowly changing my life - one day at a time. It's amazing!
Keeping your back tall, simply breathe in & out. Deep breaths to inhale the new and exhale the bad. My breath was shaky, at best, in the beginning. See it through. You'll see a difference in a few days.
#2: Double knees to chest:
Lay on your back and bring both knees to chest (again, some variation/as close as you can get). I'm about halfway to my chest. Use your hands to keep your knees up. Gently rock your knees from side to side. If it hurts, don't rock. Don't forget to breathe! As you rock, you'll feel a slight stretch/pull.
3: Cat Curl:
On all fours, palms flat on floor-shoulder width apart, inhale and curl your back to ceiling (like a cat arch). Exhale and let your back sink down. Repeat this move a few times.
#4: Walking hands forward:
After the cat curl, sit back on your haunches and try to bend forward. Your goal here is to have your upper body as close to the floor as possible and stretching/walking your fingers forward for a stretch. Hold this for a few minutes, if comfortable. Don't forget to breathe.
#5: Hip stretch:
This stretch is better explained by the picture, but essentially you have one leg bent inward and extend the other leg behind you. Breathe and feel the stretch as long as comfortable. Switch to other leg.
I always repeat step #1 to close off the stretch routine.
Hopefully the pictures will help shed some light on my words. 😊 I have been doing these stretches for about a month now and am very excited by what I am feeling (or not feeling). To live daily in pain, is not what life is supposed to be about. I've tried injections, chiropractors, pills, etc. These stretches have surprised me. Walking and not having pain is something I'm excited about and wanted to share these with you. The pain does not stay away all day and yes, I still have the issues, but it's improving. I will continue to add exercises to my routine. I am not a doctor or physical therapist, just sharing what is working for me. I do know that if it hurts, don't do it.
Let me know if you have constant pain and have tried yoga! I'm excited to hear from you! 😁
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