Summary: Know, understand and practice the best yoga poses for back pain with simple instructions and benefits through this blog.
Aching back? Well, you are not alone. In the age of smartphones and internet, we have become slaves of a technology-dependent and lethargic lifestyle. The constant sitting has resulted in numerous problems and a backache tops the list. In any case, excruciating back pain can significantly affect your mood and day.
The ancient wisdom of yoga offers great relief from the pain as well as provides a lasting preventive care for the future. Yoga asanas potently stretch & strengthen the back and improve blood circulation to the spine thus relieving back pain. A regular practice of yoga poses certainly won’t hurt. Here is a list of the top six yoga asanas for back pain. Take a look at the list below:
1. Reclined Supine Twist Pose (Ardha Matsyendrasana): A gentle twist to the spine acts as a tension reliever for the entire back and neck. Simply lie down, relax and let the gravity do its work.
How to do: Lie in a supine position. Keep your knees bent and feet on top of the floor. Rest your arms at your sides. Upon exhalation; draw your knees towards the chest and clasp your hands around it. Now, stretch your right arm out to shoulder-height along the floor. Place the left hand on the outside of the right knee. Extend your left leg and drop your right knee over the left side of the body. Turn your head to the right and softly gaze at the fingertips. Hold this posture for 20-30 seconds.
2. Sphinx Pose (Salamba Bhujangasana): An amazing yoga pose that tones the spine and stimulates the sacral-lumbar arch. Constant sitting flattens the lower back and sphinx pose helps restore the natural curve of the lower back.
How to do: Lie down on the stomach. Extend your legs behind and keep them hip-distance apart. Keep your arms by your side and chin on a yoga mat. Spread your toes. Inhale, press the forearms into the mat and lift your head and chest off the floor. Keep your elbows tucked to the sides, draw your shoulder blades back and lengthen your spine. Gaze at your third eye. Hold this posture for 10 breaths.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana): A simple looking stretch with extraordinary benefits — stretches the hips and strengthens the spine.
How to do: Start on your hands and knees. Inhale, lift the chest and chin upwards. On an exhalation, arch your back and pull your shoulder blades away from the ears. Now, move into a cat pose: Breathe out, pull your stomach towards your spine and round your back towards the sky. Drop your head down. Repeat this movement 5-20 times.
4. Downward-facing dog pose(Adho-Mukha Svanasana): A powerful pose for comforting and elongating the spine. It effectively stretches the tendons of the lower back.
How to do: Come on your fours. Curl your toes under and slowly rise up keeping your knees curved and back straight. Gently, straighten one leg at a time bringing the heels in close contact with the ground. Draw your shoulder blades towards the spine and rotate your arms outwards. Bring your body into a straight line and hold this yoga posture for five relaxed breaths.
5. Plow Pose (Halasana): Fight your backache with a plow pose that also helps you have a sound sleep.
How to do: Begin in Salamba Sarvangasana. Exhale, bend at the hips and lower your toes above and beyond the head. Try to keep your torso perpendicular to the floor and legs fully stretched. Raise your thighs and tailbone towards the ceiling. Drift your chin away from the sternum and press your hands against the back torso. Exit the pose by bringing the legs back to the ground and rolling out of the pose with an exhalation.
6. Locust Pose (Salabhasana): One of the most effective yoga postures for a backache and toning of the hips.
How to do: Lie on your stomach with arms by your side and forehead on the floor. Leisurely elevate your head, torso, arms, and chest off the ground. Simultaneously, raise your legs up high from a yoga mat. As you perform this, feel a slight rotation in your thighs and elongation in your body from head to toe. Hold this posture for 60 seconds.
When it comes to back pain, proper care, stretching and prevention is a key to good back health. Therefore, practice these yoga postures for back pain and say goodbye to achy back.