Effective Yoga Exercises to Relieve Back Pain

By      24-Feb 2020       Reading Time: 6 Mins

Effective Yoga Exercises to Relieve Back Pain

Cursing the time you were not sitting in the right posture at work or while watching TV on the couch?

There are times in life where some of us may go through the pain in the lower back as it is a sensitive area and there might be various reasons behind the pain. Some get the pain due to sitting improperly all day and in a bad posture and some might be in pain due to weak core. 

Experts recommend yoga as the best solution to cure back pain as it helps relieve tightness and gives your lower back some relief. Yoga is a great way to keep your body healthy as it helps in correcting body posture and works on the flexibility of our body. One should practice yoga daily as it is beneficial for the human body. 
Here are some yoga exercises that might help in relieving back pain, some of them are as follows:

Child pose (Balasana): Child pose is kneeling asana in modern yoga which stretches the torso, shoulders and neck and also stretches and mobilizes the spine. Balasana is usually done between other hard poses to relax the body. 

To do the child pose, spread your knees as wide as your mat and let your belly rest between your thighs and rest your forehead on the floor.

Sphinx Pose (Bhujanasna): Part of the Surya Namaskar, the sphinx pose opens the chest and strengthens the core body. It helps in strengthening the spine and also lengthens the abdominal muscles. It is also said to be therapeutic for fatigue. 

While doing sphinx pose, inhale as you press your forearms into the floor and your chest upward rolling your shoulders down and away from your ears.

Cat/Cow Pose: This pose is a gentle flow between two poses that brings flexibility to the spine. It stretches torso, neck, and shoulders and helps relieve any tension in the lower back. It also helps in better breathing by opening the chest.

Cat/cow pose needs titling the pelvis back for cow pose by inhaling the breath and then exhale and tuck your tailbone for cat pose. 

Downward facing dog (Adho Mukha Svanasana):  This traditional forward bend improves strength and is restful and rejuvenating and also stretches the hamstrings and the calves. This asana is also a part of the sequence of Surya Namaskar

While doing this yoga pose, you have to keep both the toes pointed towards the front of your mat and sink your heels towards the floor.

Extended Triangle (Trikonasana): Triangle pose is a standing asana in modern yoga as exercise. It tones the legs, reduces stress and increases stability. This pose also helps in improving digestion and constipation. 

To do an extended triangle, stand on your mat and spread your legs wide apart, with your arms stretched out to the other side at shoulder height. Turn the right foot pointing outwards and start bending to the right until you touch the ground. Place the other hand on the hip and hold the position for a while.

If you have severe back pain then it is advised not to pick up heavy objects because that may cause severe pain in the lower back. Avoid running for a while and keep your body at rest to keep the back intact. If you are a gym lover and love picking weights, avoid doing it for the time being as any muscle can get stretched which might be painful. Lower back is sensitive and one should take care of it and if in pain, one should consult a doctor as soon as possible.

  Over to You 

Yoga is undoubtedly beneficial for our body but every human body is designed differently and some poses might work and some might not. Yoga includes stretching of many body parts and if you have some problem going on, it’s better to get advice from the expert and then go ahead with doing yoga exercises. 

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