Want to get rid of back pain? Try these 7 effective yoga poses

Back pain and lower back pain is one of the most common things which make us go to doctor’s office. Since the back and lower back is made up of muscles, spine and ligaments, any stretching which is more than normal may injure the spine and cause pain.

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Any disease to the spine or the ligaments may cause extreme pain in the lower back and this may even happen to people who have bad posture and sit for extended periods of time. Apart from medical aid, you can use the help from yoga asanas or poses, which help in relieving the pain.

Here are 7 such Yoga poses to help you get relief from back pain.

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1 Downward facing stretch

For this pose, you have to start on your hands and knees with hands in front of the shoulders. Now press back, raise the knees away from the floor, and try and lift the tail bone towards the ceiling. Gently push the heels towards the floor. Now hold the breath for 5-10 seconds and then repeat the pose 5-7 times.

Downward facing stretch

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2 Child’s Pose

Start on all fours with the arm stretched in front and now you need to sit back on your butt muscles rested above the heels of your feet. Hold the position for 5-10 breaths and repeat for as many times as you like. This pose helps stretch the back and elongates the spine.

Child’s Pose

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3 Pigeon Pose

Start in a sitting position with your feet together. Then bring the knee forward as seen in the image and stretch your right leg outwards in the back. Now hold this position for 10 breaths and switch sides. This pose stretches the flexors and hip rotators and relaxes any lower back pain that you might have experienced.

Pigeon Pose

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4 Twisting the spine

This pose offers the relaxation that the stretching of the spine gives to the lower back and the back. Place your left hand on your right knee. Taking a deep breath, slowly twist the body towards the right side. Simultaneously put pressure on the floor with the other hand and stretch upwards, keeping the back completely straight. Inhale and return to the original position. Now switch sides and perform the pose on the other side.

Twisting the spine

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5 Forward bend fists

Stand straight with the feet hip width apart. Slightly bend the knees and bend yourself over the knees. Try to bend down until your tummy touches the thighs. Form fists with your hands and place them on the opposite elbows. Tighten the fist and relax the whole body. Keep the position for 10 breaths.

Forward bend fists

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6 Wall Plank

Stand in front of a wall. Reach the wall with your palms and then move backwards until the hands are completely stretched and touching the wall. Now flatten the palms on the wall and bend in the forward direction as much as you can, but keep your head downwards. The spine should be lengthening as much as possible by bending to the maximum limit. If you start feeling pain in your lower back, bend your knees. Keep the position for at least 2 minutes and breathe deeply.

This exercise will give a stretch to every muscle and ligament in the back including the lower back, which will relax the tension built-up in the muscles and the pain will go away in no time.

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Wall Plank

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7 Back stretch

Lay on your stomach on the floor, with the palms on either sides or face down. Now bring your legs closer and simultaneously press the top the feet on the floor, using the strength of the back, try to lift your chest off the floor. Do not use your hands to push yourself up. Keep the legs stretched out while keeping your chest up. Keep the position for 8-10 breaths and then repeat as much as you can.

Back stretch

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Back pain is a serious issue, since it is connected with the spinal cord. Do consult your medical officer before starting these yoga poses.

You can also go for motor control exercises to reduce lower back pain.

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