Yoga poses for back pain
Yoga poses are the best healers for back pain. Back pain is the common problem amongst all the age group. It occurs due to standing for long hours, sitting ill postured for long hours or sleeping in odd position. People observe back pain once in life time. Yoga poses practiced regularly will help you in your back pain issues. Few major reasons of back pain is also due to lack of exercise, poor diet, lack of flexibility and many more. Especially overweight people are more prone to back pain because it gives extra weight on lower back and muscles. Yoga poses are the best reliever of back pain. These few exercise will help you reduce back pain if done regularly. Just half an hour yoga pose will help you curing your back pain for the future. Yoga Poses will also improve your overall body posture.
Cat / Cow pose
Cat/ cow pose also known as Marjaryasana/ bidalasasa. These two asanas are for breath synchronized movement, the movement which matches your breathing. Begin your hand and knees in a table pose. Try to keep an even distribution of weight between your hands and knees. Once you have establish table pose, move into cow pose. As you inhale lift your sit bones upward. As you exhale come back to cat pose. Go back and forth between cow and cat pose on each inhale and exhale. Be sure you match your own breathing with the movements. This pose strengthens and stretches the spine and neck. It relieves stress and clam the mind. Also helps you in creating emotional balance.
Downward facing dog pose/ Adho mukha svanasana
This pose leaves you energized and rejuvenates the body. It lengthens and straightens the spine helping to relieve the pain in upper, middle and lower back. It helps boost self confidence. Because of the increased blood flow to the top of the body, shoulder stand can help improve brain function and cognition and reduce anxiety and depression. It helps to tone muscles. These pose helps increase blood circulation. Avoid doing this asana if you suffer from high blood pressure, shoulder injury and weak eye capillaries.
Balasana pose (Child pose)
Balasana also called a s the child pose. This is one of the best yoga poses for relaxing your back. Balasna pose releases tension, helps you calm down, relax and gives you peaceful sleep. This pose stretches you spine. It calms mind and body. Balasana normalizes circulation throughout your body. It helps alleviate stress and anxiety. It also encourages strong and steady breathing. This pose will help you get sound sleep.
- Start by Kneeling on the floor.
- Bring your knees together and rest your buttocks on the feet.
- Exhale slowly and bring your upper body over your thigh. Try and touch your fore head on the floor.
- Place your arms on the floor.
- Close your eyes and feel the relaxation and breath steadily
Avoid this pose if you are pregnant, if you suffering from diarrhea, headache, high blood pressure, severe knee pain and joint pain
Paschimottanasana (Seated Forward Bend Pose)
It means back stretching. This pose covers your whole body stretch. This pose will relive you from stress and remove anxiety, anger and irritability. It calms you down mentally and will make you feel better. It stenches your body and get flexibility. It tones your shoulder abdominal. This pose is recommended for women especially after pregnancy.
- Sit straight with your legs extended in front of you.
- Place your palms on your respective knees. Breathe in here.
- Now exhale and bend down try and touch your toe with your hands and also try and touch your head to the knee.
- While doing this position, exhale completely and holding out your breath stay in this posture for a few seconds.
- Hold for few seconds and return to your normal position, breathe normally.
- Repeat these steps for 3-4 times.
Pregnant women should not practice this pose at all. People suffering from slip disc or asthma should avoid too.
Salabhasana is also called as locusts pose or grasshoppers pose. This pose focuses on back, buttock, and spine stretch. Practicing this yoga will help you strengthen your legs, lower back, spine, arms, shoulder and thighs. This helps relieves stress, gives you the calming effects and especial people in depression
- You have to lie on your belly and touch your chin and toes on the floor.
- Place your hands below the hips on the ground.
- Now while inhaling slowly raise your legs thighs, your hands and upper body off the floor. This way your belly is resting on the floor and you feel the pressure on your belly.
- Exhale when you return to the normal position and relax.
- Repeat this asana 3 times if you are a beginner and then may be 5-7 times if you are thorough with it.
Bow pose – (Dhanurasana)
This yoga pose tones up your body and add flexibility to your back. It gives your great stress relief. Lie on your belly on the floor. Fold you leg and hold your ankles. Now look straight, breathe in slowly and simultaneously lift your chest little upward and pull your legs. Hold till 10 counts. Gently bring your chest and legs to the ground. Take long breathes as your relax. Also avoid this pose if you have neck issue, headache and during pregnancy.
Bridges pose – (Setu bandhasana)
Bridge pose helps you to tone your back as it stretches the chest, neck and curls up your back. Use proper steps to get into this pose as this involves risk of getting a cramp in your back. Lie down on your back. Bend fold your knees and keep them at distance apart. Keep your palms beside your body and keep your palm straight facing down. Now lift your lower, middle and upper body upward, try and touch your chin. Support your weight by taking the support of your palms. Hold the posture for 30 seconds initially and slowly exhale as you gently release the pose. You can gradually hold the posture till one or two minutes. This is one of the best yoga poses which has given relief to many people who complain about back pain.
Try these yoga poses regularly and gradually it you will feel much relieved from back pain.
Disclaimer: These yoga poses should be performed under supervision if you have any serious back problem. Especially pregnant women and people with blood pressure and slip disc issues