Due to sedentary lifestyle and post covid increase in work from home culture, back pain is most common problem for many people. Root cause of the back pain is poor posture, long hours of continuous sitting, lack of physical activities and lack of exercises.
Yoga provides many poses to relieve a back pain, it allows us to stretch the back muscles and it strengthens the muscles which helps in promoting gradual healing of painful areas and ease the back pain.
Here are some effective yoga poses that can help to relieve back pain:
1. Cat-Cow
Cat-Cow pose is also known as Marjaryasana-bitilasana. Cat-cow pose increases the flexibility of the neck, spine, shoulders. strengthens your spine. This pose stretches the muscles of the back, hips, abdomen and chest.
To do this pose:
- Keep your hands under shoulders and your knees under hips.
- Inhale while curving your back and bring your head up (look up), tilt your pelvis up (like a Cow Pose).
- Exhale deeply and bring your abdomen in, arch your spine and bring your head as well as pelvis down (like a Cat Pose).
- Repeat 5-10 times.
2. Bridge Pose
Bridge pose is also known as Setu Bandhasana. It improves flexibility and strengthens the glutes, thighs, lower back, hips, knees, quads and core muscles. This pose improves spinal mobility and promotes better posture.
To do this pose:
- Lie on your back, place your feet flat on the floor, shoulder-width apart, and keep knees bent.
- Keep your hands down at your both sides, and palms also down on the floor.
- Inhale and lift your hips up towards the ceiling while keeping your neck, shoulders and, head on the floor.
- Breath deeply, hold this pose for 15-30 seconds and lower slowly.
- Repeat 5-10 times.
3. Cobra Pose
Cobra pose is also known as Bhujangasana. Cobra pose strengthens the back muscles and improves spinal alignment. It also stretches the back, reduces stiffness, reduce back pain, improves blood circulation in spine, and improves posture.
To do this pose:
- Lie on your stomach, place your hands and fingertips just outside of your shoulders, keep elbows parallel, at your sides.
- Inhale and slowly life your chest while keeping your elbows slightly bent.
- Breath deeply and hold this pose for 15-30 seconds.
- Repeat 5-10 times.
4. Child’s Pose
Child’s Pose is also called as Balasana. Child’s pose reduce stress, calm the mind, and improve sleep. This stretch helps to release tension in the lower back and relieves the back pain.
To do this pose:
- Come to your hands and knees on the floor.
- Inhale and stretch your arms forward, bring your chest towards the ground, rest your belly between your thighs and place your forehead on the floor.
- Breath deeply and hold this position for 15-30 seconds.
- Repeat 5-10 times.
5. Downward-Facing Dog
Downward-Facing Dog is also called as Adho Mukha Svanasana. This pose strengthens the upper body, strengthens muscles in the arms, shoulders and upper back. It relieves the stress in the back as well as neck, stretches the spine, hamstrings, and calves, increases blood circulation and improves the posture.
To do this pose:
- Come to your hands and knees.
- Bring your hands slightly forward of your shoulders, with your middle finger pointing forward, widely spread your fingers.
- Lift your hips towards the ceiling, keep your hands and feet on the ground.
- Breath deeply and hold this position for 15-30 seconds.
- Repeat 5-10 times.
These are some yoga poses to ease the backpain. Along with these poses there are few more poses like Locust Pose (Salabhasana), Supine Twist (Supta Matsyendrasana) and Seated Forward Bend (Paschimottanasana) also helps to strengthens back muscles and reduce back pain.
Practicing these yoga poses regularly, can help you to improve flexibility and relieve back pain. Try these poses during your free time and observe the relief in back pain.
