Several studies have shown yoga to have immediate effect on back pain besides many other positive benefits on the whole body. This ancient system emphasizes stretching, strength, and flexibility and thus it can relieve back soreness. Exercises that stretch and strengthen the back and core muscles can restore balanced muscle tone in the back and promote healthy spinal curvatures. Practice the following yoga poses or asanas daily if you suffer from back pain or mild scoliosis. It takes less than 20 minutes and you will see how it improves your overall well-being.
1. Corpse Pose (Shavasana)
This is a pose that you can start and end your routine with. It might seem just a simple relaxation pose but it benefits you physiologically and physically. Lay on your back with your arms on your side, palms facing upwards and make sure that your feet turn out equally. Focus on your breathing and relax your body as well as your mind.
2. Knee Down Twist (Supta Matsyesndrasana)
This yoga asana is a knee down twist that stretches the back muscles, realigns and lengthens the spine. Laying on your back, pull up your left leg (ankle next to the knee) take a deep breath in and exhale. Drop the left knee over to the right side of your body. Look at the left finger tips and keep your arms out to the sides with the palms facing down in a T position. Repeat the exercise on the other side as well.
3. Bridge Pose (Setu Bandh-Asana)
This yoga pose stretches and strengthens the spine and the back muscles. It is not only effective in correcting scoliosis but it also helps decreases anxiety and stress and calms the mind. Lay on your back, pull up your legs and make sure that your knees reach a 90-degree angle. Exhale and press your feet and arms actively into the floor push your tailbone upward. Stay in the pose from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
4. Cat Pose (Marjariasana)
This easy yoga pose, called the cat-cow pose has many benefits for the mind and the body. It brings flexibility to the spine, improves blood circulation, massages the digestive organs and improves digestion. It is done by going down on all fours. It is also a great stress relief as it helps relaxing the mind. Move with your breath, inhale when you are in cow pose and exhale when you are in cat pose.
5. Downward-facing Dog Pose (Adho Mukha Svanasana)
This yoga posture lengthens spine, opens the shoulders and brings strength to the body. It also takes the weight and stress off the spine and thus it is a great asana for scoliosis correction. Begin with the cat-cow asana, and stretch your legs, lifting the hip and keeping the spine straight.