After spinal surgery, the back area is often weakened by the trauma. Spending time in recovery leaves the small muscles that support your spine underactive and weak. In addition to walking and swimming, yoga poses for the back are some of the best ways to strengthen those muscles and give the spine additional support in its weakened state. However, it is vital to be informed when stepping back into a yoga class. Some poses for the spine involve a deep twisting which may be too intense following a surgery. Instead, focus on these poses that are all about muscles that support your backbone.
Downward Facing Dog
In this pose, start by bending at the hips and make sure your feet are aligned. Bring your hands to the mat in front of you no wider than your shoulders. Press your back gently into your hips, creating a deep stretch in the back of your thighs and upper arms. During this pose, the spinal column eliminates toxins and is rejuvenated by the flow of oxygen it receives.
This is a more intense move for the spine and should be done with complete awareness. At the smallest feeling of pain, stop for the day; this is extremely important. With patience, you will be back to the same flexibility in your spinal column that you once had. Start on the ground with your feet pointed out with the tops touching your mat. Make sure both hands are placed on either side of your shoulder. While exhaling, slowly push your upper half up using just the strength in your shoulders and biceps. If done properly, you should feel a deep bending of the spine upwards.
Single Leg Raises
After back surgery, yoga steps that focus on the abdomen are also extremely healing. These steps will support the spine, strengthening and tightening all of the muscles that surround it. Start by lying flat on your back with the lower part rooted to your mat. Isolate the muscles in your right leg and lift it, keeping it straight. Slowly, while paying attention to your breathing, lower the leg without allowing your lower spine to come off the mat. Feel your abdomen tighten and flex into it, strengthening your core. Switch and repeat on the other side. You can do this three to five times.
These excellent yoga steps will be very beneficial to strengthen the spinal column and the muscles that surround it.