Take up. When it comes to exercises that can strengthen your back, yoga is certainly up there. It can relieve back soreness in addition to strengthening your muscles and increasing your flexibility. Here are a few positions to try:
The downward-facing dog will help your lower back. It targets your back extensors Б those muscles that help you stand and lift objects. Start on all fours. Make sure your knees are directly below your hips and your hands are just slightly in front of your shoulders. As you exhale, press your knees up toward the ceiling, stretching out your legs. Stretch your heels toward the floor. Straighten your legs, but do not lock your knees. Your body will form a sort of arch. The child\’s pose will elongate your back muscles. Begin on all fours. Sit back until your buttocks touch your heels. Stretch your arms forward and lower your head to the ground. The pigeon pose stretches your hip rotators and flexors. Sometimes we forget that our whole body is connected Б poor hip alignment can totally ruin an otherwise healthy back. Lie on your back with your knees bent. Cross your left ankle onto your right thigh. Place your hands around the back of your right thigh and pull your right knee toward your chest.
Keep your upper body relaxed as you hold this position. Repeat on the other side. The triangle pose will strengthen your back and legs and stretch the sides of your torso and hip muscles. Stand on a yoga mat with your feet about 4 feet apart. Turn your right foot outward so it is parallel with the long edge of the mat. Align your heels so they form a straight line. Bring your arms out to your sides so that your body forms a БtБ shape. Fold down and bend to the right, stretching your right arm down to your right foot. Hold the pose as long as is comfortable. Repeat on the other side. Treating muscle knots can take time. To get rid of the knots, youвll need to break up the knotted tissue and calm inflamed nerves. Following are some things you can do to help break up the knots and find relief. Allow your body to rest if you have muscle knots. Take a break from any activities that are causing the knots, or that increase your pain or discomfort. Dedicate as much time as possible to relaxation. This may include sleeping longer than usual or lying in a comfortable position using pillows to support your body.
Gentle stretching that elongates your muscles can help you to release tension in your body. Be gentle with yourself while stretching. Donвt force yourself into any positions or do anything that causes pain. For best results, hold stretches for at least 30 seconds, and release the stretch slowly to reduce your risk for injury Aerobic exercise may help to relieve muscle knots. If the knots are in your shoulders or neck, do jumping jacks, swimming, and any other arm movements that work the muscles in your shoulders and neck. This stretches the muscles and increases their blood supply. Increased blood supply helps filters out toxins. Using a combination of can help to relieve pain and inflammation due to muscle knots. Cold helps to constrict the blood vessel, which reduces swelling. To apply cold, use a for 10 minutes, and then remove it for at least 15 minutes. You can repeat this until you begin to find relief. Heat relaxes and loosens stiff muscles, and relieves pain. Heat may increase blood flow, which promotes healing. To apply heat, use a or take a warm bath. Alternate between cold and heat treatment, or use the one that works best for you. Hot and cold therapy should be used in conjunction with other therapies.
Muscle rubs help to soften and relax muscle knots. You can massage a muscle rub onto the affected area twice a day for cooling relief. You may need someone to help you apply to it difficult-to-reach areas. Find a formula that contains menthol, capsaicin, or camphor. Before using a rub for the first time, do a patch test. To do a patch test, apply a small amount of the ointment onto the inside of your forearm. Wait 24 hours to make sure thereвs no reaction. If thereвs no reaction, you should be fine applying it to other parts of your body. This therapy works by applying pressure to your trigger points. A skilled practitioner will put pressure on the muscle knot until it softens and releases. After a treatment session, youвll have a set of movements to complete at home. This will help to retrain your muscles. In more serious cases, physical therapy may be recommended. A physical therapist can help you identify the underlying causes of your muscle knots. They will treat your pain using treatments appropriate to your case. You will be taught techniques that will reduce pain and prevent it from recurring.