10 Yoga Poses To Relieve Back Pain Everyone Should Know

Introduction

Yoga is an ancient Indian art that has the magic power to control the soul, mind, and body of an individual. Yoga is believed to have originated in India above 5000 years ago. Yoga is deeply associated with Indian culture and heritage.

The importance of Yoga is most relevant in today's scenario. Yoga can be performed to get relief from various emotional and physical complexities.

Back pain is a common health condition faced by people due to various reasons. Studies have found that back pain will get relieved through various Yoga postures.

Asanas (yoga postures) can reduce back pain symptoms positively.

Symptoms Of Back Pain

General symptoms of back pain are:

• Inability to stand for a long time.
• Burning sensation in the lower back.
• Spreading of pain to the lower leg.
• Obesity.

Usual symptoms of back pain are inability to stand for a long time, spreading of pain to the lower leg, burning sensation in the lower leg, obesity, etc.

When you find these symptoms, no worry. There are effective Yoga postures that can reduce the symptoms of back pain.

Causes Of Back Pain

Back pain can be developed due to various reasons. Major causes of back pain are

• Muscle sprains.
• Poor postures.
• Lack of enough exercise.
• Arthritis.
• Osteoporosis.
• Ruptured disks.

Various factors which will cause back pain symptoms are arthritis, osteoporosis, lack of exercise, poor postures, muscle sprains, and ruptured disks.

Yoga Postures To Get Rid Of Back Pain

Yoga is one of the safest methods to get relief from various pains. Similarly, back pain can also be reduced through proper Yoga postures. One important thing to remember is, try to do all the asanas in the early morning or on an empty stomach to get more results.

1. Makarasana( Crocodile Posture)

The advantage of Makarasana is that you should not take any extra effort to do it. Makarasana can stretch the hip muscles and provide deep relaxation to your spines.

• Hold your body in a Crocodile posture.
• Lie down on your stomach and raise your upper body to your belly button.
• Join your feet and rest on your elbows. .
• Now raise your hands and keep your palms on your cheeks. .
• Now relax your back completely and feel the pressure on the lower end of your spinal cord. .

2. Shalabhasana (Locust Pose)

This asana is doing by holding your body in the Locust pose. Shalabhasana can strengthen your back muscles.

• Lie down on your stomach.
• Place both the hands near your thighs and chin on the floor.
• Now raise both your legs to the maximum point you can and do inhaling.
• Hold for 10 seconds initially.
• While exhaling gradually bring both the legs back.

3. Bhujangasana (Cobra Pose)

Bhujangasana is one of the popular Yoga poses that can reduce back pain very effectively. Bhujangasana can stimulate the abdominal organs also. Bhujangasana keeps your back more strong and eases the pain.

• Lie down on your stomach.
• Keep your palms next to your chest on both sides.
• Keep your chin on the ground for now.
• Both the feet will be together.
• Raise your upper body while inhaling and hold it for 10 seconds.
• Come back while exhaling.

4. Dhanurasana (Bow Pose)

Dhanurasana can improve the strength of back muscles. Dhanurasana offers a good stretch to your nerves, ligaments, and muscles.

• Lie down on your stomach.
• Keep your chin on the ground and hold the feet together.
• Take your hands backwards and bring your heads towards your hips.
• Now do inhaling, raise your upper and lower body, and keep a gap between two legs.
• Exhale and come back to the initial position.

5. Marjarasana (Cat-cow Pose)

The cat-cow pose helps to open up the spine, starting to move like fluidity through the spine, joining the breath and body together.

• First, you need to come on to all your fours. .
• Ensure that the shoulder is over the wrist and your knees are right underneath your hips.
• Then you need to move your belly falls, the shoulders roll back, and the gaze comes up towards the sky while inhaling.
• And while exhaling, do the reverse of that like carve the belly in, puff the rib cage up and look in at your naval.

6. Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana helps to strengthen the back and buttocks. Bridge pose can stimulate lungs and abdominal organs.

• Lie on the yoga mat with your back.
• Gently bend your knees and place your feet on the ground.
• Your knees should be in line with your ankles and the soles of your feet should be close to your buttocks.
• Keep your arms beside your body, palms facing down.
• While inhaling, lift your body off the floor, pushing with your pelvis, lower back, and feet.
• Touch the chest to the chin without bringing the chin down.
• Tighten your buttocks and ensure that your thighs are parallel to each other.
• Now interlace your fingers and push the hands on the floor to lift the torso a little more up.
• Inhale and exhale slowly and keep the pose in 30 to 60 seconds.
• Now get down and lay flat on your back again.

7. Balasana (Child's Pose)

Balasana is a fine remedy in soothing muscles and stretches your lower back.

• Keep your hands and knees on the mat.
• Slowly, bend forward by lowering your forehead to touch the floor, exhaling as you do so.
• Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your forehead on the ground, with your arms extended out in front of you.
• Hold it for one to three minutes.

8. Salanga Bhujangasana (Sphinx Pose)

Salanga Bhujangasana is good for opening the chest, lungs, and lower back. Yoga posture can strengthen your spine also.

• Lie on your stomach, legs side by side.
• Bring your arms up and rest your elbows under the shoulders with your forearms on the floor parallel to each other.
• Press your hips and thighs on the floor and try to lengthen your spine, keep your shoulders relaxed.
• Sit in a relaxed position with a good stretch on your lower back. Hold this position for one or three minutes based on your comfort level.

9. Supta Kapotasana (Reclining Pigeon Position)

Supta Kapotasana is a fine yoga posture to open your hips. The yoga posture can relieve pains in your lower back and knee.

• Lie on your back.
• Cross your left foot over your right quad, and bend your right knee.
• Hold the back of your right leg and gently pull it toward your chest.
• When you feel a comfortable stretch, hold there for one to three minutes.
• Switch sides and repeat.

10. Talasana (palm Tree Pose)

This asana is popular for upward stretching of the spine. Talasana improves the overall health of the body.

• Stand straight.
• Keep feet apart and slightly turned towards outwards according to our comfort level.
• Interlock fingers and turn your palm away.
• Raise the arms overhead with palms facing each other while inhaling deeply.
• Fix eyes at a point slightly above the level of the head. Raise heels slowly, maintaining balance, and stand on the toes.
• Exhale slowly and ensure that the body is in proper balance. .
• Inhale and stretch the hands upwards, lifting the sternum and opening the chest. Raise the heels coming up on the toes.
• Try to maintain the balance. Stay in the posture for about 30 seconds breathing normally.

Different yoga postures can relieve back pain very effectively are Talasana, Balasana, Shalabhasana, Supta Kapotasana, Setu Bandha Sarvangasana, Marjarasana, Dhanurasana, Makarasana and Bhujangasana.

Yoga is an ancient Indian art that can be used to get relief from various diseases, especially a fine remedy to cure Back pain.

Conclusion

All the information related to Yoga postures is obtained from various ancient Yoga books. Please consult a Yoga practitioner before starting self-practice.