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Best yoga poses for back pain

yoga poses for back pain

We hardly sit with a straight back or take any effort to improve our body posture. This imbalance in the alignment results in back pain. A sedentary lifestyle and lack of exercise are other reasons for a backache but it’s not too late. You can get rid of backache with yoga asanas. These asanas will improve the circulation of blood to the nerves and spine and strengthen your back muscles. So, here is a list of yoga asanas to get rid of back pain.

Yoga poses can help a person stretch the muscles in the core and back. This can help strengthen muscle areas that may not get much use otherwise. By doing so, a person may be able to avoid injuries that occur due to weak or overworked muscles.

To prevent injury during yoga, it is important for people to practice these positions slowly and gently. Making sudden movements or twisting forcefully may overstretch or strain the muscles.

If you are looking to bring a change into your life by learning yoga for self-rejuvenation or transfer the benefits to others, by getting a professional certificate and expertise, then Arogya Yoga School is the perfect fit for you. 200 Hour Yoga Teacher Training in Rishikesh Certified by Yoga Alliance USA. 

Child’s Pose for back pain

The child’s Pose is both a resting position and an active stretch.

It is a core position in many yoga practices and may be useful for those looking to reduce back pain and tension.

  1. Start on all fours, with the legs together.
  2. Now, move the hands forward, so that the arms are fully extended.
  3. Sink the body back, so that the butt sits gently on the heels.
  4. Place the forehead to the ground.
  5. Hold this position for 30 seconds to 5 minutes.

Adho mukha svanasana yoga poses for back pain

Adho mukha svanasana or the downward dog position is one of the best-known yoga poses. This asana is for your entire body. It boosts your metabolism, clears your mind, stretches your ankles and calves, strengthens your bones, and is an excellent pose to get relief from back pain.

Adho mukha svanasana How to do it: Begin by coming on to all fours. Now, exhale and raise your hips to bring your body to an inverted ‘V’ position. Make sure your feet are on the floor and your core is engaged. Keep your hands shoulder-width apart and gaze towards your navel. Hold this position for five to seven deep breaths and then return to the original position.  Repeat this three to five times.

Cat/cow pose yoga poses for back pain

Cat/cow pose massages your spine and relieve the stress. This pose keeps you back healthy and limber. It is also effective in improving your mental stability.

How to do it: Start in a tabletop position with your palms directly under your shoulders and your knees under the hips. Take a deep breath and push your chest downwards. Keep your belly towards the floor and the tailbone upwards. Then exhale and round your spine, tilt your head towards the floor and draw your pubic bone forward. Repeat this five times. Alongside developing practical skills in the art of teaching, our trainees also gain a comprehensive understanding of the Best Yoga School in Rishikesh India

Locust pose or Salabhasana yoga poses for back pain

Locust pose or Salabhasana improves your core strength, stretches your spine, and strengthens your legs. It will open your chest, improve your digestion, and stimulates kidneys. Do not do this if you suffered an injury to your shoulders, arms, or back recently. You should not do it if you are pregnant, have had surgery recently, or during menstruation.

Downward-Facing Dog for back pain

Downward-Facing Dog is a popular pose in many yoga practices.

This position may be especially helpful for people with lower back pain and sciatica, as it helps gently stretch the muscles in the back of the leg.

  1. Start in an all-fours position, with the knees under the hips and the hands aligned with the wrists and shoulders.
  2. Push the weight into the hands and bring the body up off the knees.
  3. Bring the tailbone up toward the ceiling. The shoulders should naturally move back as the spine and legs lengthen. Keep a gentle bend in the knee, and feel the tailbone rising to the ceiling.
  4. Keep the heels slightly off the ground at first, easing them back as the position gets more comfortable. Press into the hands and arms to feel the stretch in the lower back and legs.
  5. Hold this position for up to 1 minute.

How to do Locust pose or Salabhasana

Begin by lying down on your stomach on the floor with your feet together and your hands by your sides. Your palms should face up and your forehead should be on the floor. Now, lift up your upper body, arms, and legs. You should feel your body stretch and elongate. Hold this position for about 30 seconds. Do this three times.


Triangle pose yoga poses for back pain

The triangle pose or trikonasana strengthens your spine, legs, shoulders, and chest. It also improves your body alignment and stretches your hamstrings and calves.

The triangle pose activates your core muscles, which aids in balance and stability. Stretches and lengthens the spine. This pose can reduce stiffness in the spine and back, resulting in increased flexibility. Opens the hips and shoulders.

The triangle pose helps to expand your chest and shoulders. With this asana, it provides stamina, balance, energy and develops focus. This asana helps to strengthen the muscles in the hips, thighs and back. This asana may be used for stress management

Most people do not think of Triangle Pose as a heart-opening pose, and it certainly is not an extreme one. But if you are practicing it true to tradition, then you will be rotating your chest up towards the ceiling, creating a slight arch in your upper back.

How to do Triangle pose

Begin by standing with your feet wide apart and arms extended to either side. Your toes should point outward. Now, bend your body at the hip to the right and try to touch your right foot. Keep your left hand extended towards the sky. Hold this position for about 30 seconds and return to the original position. Now, repeat this on the other side.  Do it five times on either side.

Two-Knee Twist for back pain

The Two-Knee Twist is a gentle way to help open the hips and back.

It also gently works the shoulders, abs, and chest.

  1. Lie flat on the back with the arms extended out to either side of the body.
  2. Draw the knees up to the chest and relax.
  3. Slowly lower the legs to one side of the body, keeping the knees close together the entire time.
  4. Rest the knees on a pillow or the ground. Relax into the position, holding for 30 seconds.
  5. Gently bring the legs back up to the center and repeat the process on the other side.

It may be advisable to perform twisting movements under the guidance of a certified yoga trainer or physical health specialist. If a person does them incorrectly, twisting movements may worsen back pain symptoms.

Bridge Pose For Back Pain

Bridge Pose is a back-bending exercise that both works out and stretches the spine, hips, and hamstrings.

  1. To perform the pose, lie on the back with the arms at the sides and the palms of the hands-on the mat.
  2. Bend the knees and bring the heels to sit near the buttocks, with the feet flat on the floor.
  3. Press into the feet and arms, lifting the tailbone off the floor toward the ceiling. Lift until the thighs are parallel to the floor.
  4. Hold this position for up to 1 minute.
  5. Slowly release the body back to the ground, from the torso down to the tailbone.
  6. Alternatively, hold this position for 5–10 seconds, then gently lower back to the ground. Repeat the pose 10 times as an active workout.

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