3 Simple Yoga Poses To Relieve Back Pain

yoga poses for back pain

Yoga is a set of physical and mental exercises that you practice for many mental and physical ailments. It is not new but an ancient tradition to practice yoga. The practice of yoga dates back to many centuries ago. There are a huge number of yoga gurus in India and worldwide to teach this diverse art. It is also popular today worldwide fro its numerous benefits of health. Yoga has three categories that is meditation, breathing exercises and physical exercises. Today, even the West is intrigued by the diverse health benefits yoga has to offer you. There are yoga poses to relieve you from back pain.

Back is a major concern to many all over the world. It might be a result of overtime work, or illness like osteoporosis. Whatever may be the cause, you are a sufferer of back ache. We have yoga exercises for the back pain to subside. Yoga may be an ancient practice, but trust me it has its benefits that have already been realized round the globe. Yoga in reality emphasizes on stretching, strength and flexibility for sinking down back pain.

Some yoga poses for back pain are

1) Adho Mukha Svanasana (Downward facing dog pose)

Downward facing dog pose

Note that this yoga pose can be great for overall bone health. This is just as how dogs stretch their body. It targets the back side regions like the muscles that are attached to the lower back, spine. You may benefit by being able to stand and lift objects without much effort, with the back pain soothed.

How to do Adho Mukha Svanasana

  • You can begin on your hands and knees.
  • Now align your wrists directly under your shoulders. See that your knees are directly under your hips. Your wrists may have to be parallel to the mat.
  • Relax your upper back by stretching your elbows.
  • Spreading your fingers wide, you press firmly through your palms and knuckles. See that your weight is evenly distributed across your hands.
  • As you tuck your toes keep exhaling. Now, lift your knees off the floor.
  • Try reaching your pelvis up toward the ceiling. Now you may draw your sitting bones toward the wall behind you.
  • Now gently start to straighten your legs. Bring your body into the shape of A. Do not walk your feet toward the hands.
  • Press the floor away from you as you lift through your pelvis. As you lengthen your spine lift your sit bones up toward the ceiling. Now press down equally your heels and your palms. Hold on for 5 seconds.
  • Now return back to starting position by lifting your feet a little and sitting on your knees. You must balance it with the help of the palms.

2) Balasana (Child’s pose)

Child’s pose

This child’s pose can help you to lengthen the back. It can act as a stress reliever when done at the end of the day.

How to do the Balasana

  • First kneel on the floor. Touch your big toes together.
  • Now sit on your heels and separate your knees as wide as your hips.
  • Exhale. Put your torso between your thighs.
  • Narrow your hips toward the navel so that they rest on the inner thighs.
  • Spread your knees wide apart as that they are touching the hips.
  • Sit up straight and lengthen your spine up through your head.
  • Now exhale and bow forward. Your torso should be between the thighs.
  • Allow your forehead to come onto the floor in front of your head.
  • Keep your eyes closed.
  • Hold on fro a minute and release gently using your torso to sit back right on your heels.

Also Read – Yoga Positions To Strengthen Bones And Cure Osteoporosis

3) Eka Pada Rajakapotasana (The pigeon pose)

The pigeon poseThe pigeon pose can help the hip bone. This posture is right for the back pain to reduce. The thighs and hips contribute to back pain when you do this exercise.

How to do Eka Pada Rajakapotasana

  • Start downward facing dog with your feet together.
  • Now put your left knee forward and sit on your pelvis.
  • Turn the left knee to the left leg so that the leg is perpendicular to the right one. Extend your right leg behind your back.
  • Now tuck the left foot under the pelvis. Stretch upward as much as possible. Hold on for 5 to ten breaths.
  • Now draw it back to the perpendicular position and release yourself.
  • Now switch to the other side similarly.

These yoga poses may be effective in soothing your back and for strengthening the muscles also. You may try these poses with the help of an expert who can guide you appropriately.

Pradeepa Polineni