Stop Back Pain: 11 Easy Yoga Exercises Everyone Over 40 Should Learn!

Stop Back Pain: 11 Easy Yoga Exercises Everyone Over 40 Should Learn!

Do you know the excruciating pain in the cervical spine or lower back?

Of course, I suppose everyone gets some pain here and there, but if you have a sedentary job and little exercise, sooner or later it will become a daily health problem.

Back pain is one of the worst, this is a simple and fairly painless method to avoid pain and strengthen critical muscle parts.

This is a complex of exercises that treat the cervical spine, the lower part of the spine, as well as the critical area of ​​the shoulder blades and shoulders.

Yoga for the neck, head and shoulders is the best addition to the traditional therapy of osteochondrosis.

It’s not difficult, and most importantly, it’s incredibly useful.

You can do a whole set of moves or just one, depending on which part of your back hurts!

Start today and improve your health.

Exercises for the spine

1. Lie on your back , place a small pillow or a folded blanket under your shoulder blades.

Keep your heels together, keep your knees apart, breathe slowly. 

Stay in this position for a few minutes.

2. Touch the pillow with your knees and hug it with your arms as shown in the picture.

Keep your head turned to one side for 10-20 breaths, then continue with your head turned to the opposite side.

3. Put the pillow away , stretch your arms in front of you, maybe to the side – shoulder width apart.

Can you feel your side muscles and shoulders stretch?

Breathe deeply, gently roll onto the other side and stretch again.

4. Get up on your knees , pull your back up, relax your neck, rest your hands and knees on the floor, head towards the floor.

Doesn’t this position remind you of a cat? 

Cats know how to stretch properly!

5. Arch your back while inhaling, head up.

Then, as you exhale, return to the cat position again.

Repeat these two poses 10 times.

6. Stay on your knees , keep your hands under you, lie on your shoulder, put more emphasis on the other hand that reaches the elbow.

The head is turned to the side, the neck is relaxed.

Can you feel your shoulder relaxing?

7. Sitting or kneeling , raise your arms and lock them in your palms.

Keep your spine in a neutral position, try not to lean forward, backward or sideways.

8. Remain in the position of the previous exercise, move your hands in front of you, face down, the back is rounded.

You should feel tension between your shoulder blades.

9. Keep your hands locked behind your back.

Gently straighten your back and slightly lift your shoulders up.

10. With your left hand, touch the waist from behind, and with your right hand, grasp the palm on the left side.

Pull your ear toward your right shoulder. 

This exercise will help you stretch the left side of your neck and left shoulder.

Then repeat the same on the other side.

11. Lie on the floor , straighten your legs and place a pillow under your waist.

The shoulders and back should lie on the floor. 

You should feel a stretch in the front of your thighs.

Stay in this position for a minute.

12. In the last exercise, move the pillow under your knees and relax in this position for five minutes.