by Sofia Moreau

If you are part of the vast populace troubled by back pain, you’d realize how it dramatically affects your workouts. From breathing efficiently during your run to lifting weights, your back muscles play a pivotal role. Thus, a back suffering from fragility or stiffness could hinder your fitness milestones.

Subpar posture, weak core, or an excessive stint before a screen can put your back health at risk. Other culprits include rigidity in the hamstrings, underdeveloped back muscles, inappropriate lifting methods, or even stress and anxiety. However, with the right set of yoga postures, strengthening the muscles that buttress your spine can result in a robust back and upper body, relieving pain and prevent future complications.

Know Your Back

Familiarity with your trapezius, the superficial diamond-shaped muscle running from the neck’s back to your mid-back, is beneficial. This muscle facilitates posture and arm movements. Other surface muscles like the lats (latissimus dorsi) impacting arms and shoulders and the rhomboids, which draw shoulder blades towards your spine, may assist you better once you understand their functions. Intermediate muscles like the erector spinae, and the intrinsic spinal muscles serve their respective roles in stabilization and proprioception.

Erector Spinae Muscles

The erector spinae muscles play a critical role in protecting the spine and mitigating back pain. They are constituted by three sets of diagonal muscles emerging from varied points in your body like the sacrum, iliac crest and sides of ribs and spine. Their function includes extension and lateral flexion of the spine, and they maintain the spine’s natural curvature. Common issues could arise from improper lifting methods, resulting in injuries.

Embarking on the Yoga Journey

Before diving into the yoga poses that strengthen the back, commence with a back-focused session of warm-up. A few minutes of profound breathing followed by gentle back rolls, alternating between child’s pose and low cobra a few times, sets the base for the main sequence of poses.

Each pose needs to be performed in sequence, for the duration of five to ten deep breaths, repeated on both sides where required, and culminates with savasana or legs up the wall.

Key Yoga Poses for Back Strengthening

Let’s explore some vital yoga poses for your back.

Downward-Facing Dog

It releases tension, calms the nervous system, and stretches the hamstrings. It primarily focuses on lengthening the latissimus dorsi and strengthening the erector spinae.

High Cobra Pose

This pose eases tension on the back, reinforces the spine, and mitigates stress and fatigue. The upper trapezius and erector spinae have a vital role in this pose.

Head To Knee Pose

Head to knee pose enhances circulation in the spine, provides relief to the lower back, and strengthens the back. It involves a gentle stretch for the erector spinae.

Locust Pose

This pose strengthens the back, buttocks, and thighs. It engages the whole back, which includes the mid and lower trapezius.

Bridge Pose

Bridge pose strengthens back and buttocks, improves posture, and eases lower back pain. The mid and lower trapezius and erector spinae have a significant role in this pose.

To delve deeper into yoga poses and stories trailing them, immerse yourself in the book “Curious Poses: 30 Yoga Postures And The Stories They Tell” by Lucy Greeves. This engaging read beautifully combines history, practice notes, and popular culture to enhance your understanding of yoga and its profound effects.

Embrace the power of yoga – one asana at a time – and embark on a journey towards a stronger and healthier back.

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