Although standing or sitting straight orients perfect posture, but staying in the same position for long time results in back pain. Incorporate yoga to get complete relief from it.
Yoga is the best way to get relief from back pain, it generally focuses on balance and steadiness that encourages your body to develop defenses against the causes of back pain. If you strengthen the muscles that include abdominal and pelvic muscles, you can improve your posture which reduces the load on your back and reduces the pain.
However, yoga isn’t a good idea if you have severe pain. Only those with occasional soreness and chronic aches can benefit with certain postures that help to strengthen muscles and return back to proper alignment.
Do the following yoga asanas anywhere, anytime to heal your back pain naturally just within minutes.
Yoga Asanas To Relieve Back Pain
1. Child Pose
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Child pose concentrates on pressuring your lower back by elongating and aligning the spine to give you strength.
How To Do
- Kneel down on your mat by keeping your knees hip width apart and your feet together behind you.
- Now, slowly inhale and exhale and lay your torso over your thighs.
- Draw your ribs away from your tailbone and the crown of your head away from your shoulders by lengthening your neck and spine.
- Extend your arms in front of you by resting your forehead on the ground.
- Hold this position for 2-3 minutes and come back to starting point and repeat it for 4 times.
2. Downward Facing Dog
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This yoga pose extend the large muscles from your lower back and support your spine.
How To Do
- Start on your hands and knees on the ground and your hands slightly in front of your shoulders.
- Slowly, raise your knees away from the floor and lift your tailbone towards ceiling.
- Gently push your heels towards the floor and hold this position for 5-10 breaths.
- Repeat doing this pose for five to seven times in a day.
3. Pigeon Pose
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Pigeon pose relaxes hips and relives the pain from your lower back. Because tight hips can easily contribute lower back pain.
How To Do
- Start with the position of downward facing dog with your feet together.
- Draw your left knee forward and turn it out to the left so that it is perpendicular to your right one, make sure to lower both legs to the ground.
- Now keep your back right leg extended straight behind you and slowly pull your back foot off the ground and in towards your back.
- Hold this pose for 5 to 10 breaths and switch to other side to repeat.
4. Standing Forward Bend
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This pose helps to stretches out the back of the legs and lengthens the spine which helps to get relief from back pain.
How To Do
- Start with downward facing dog position, slowly step forward to the top of your mat and stand with your feet shoulder width apart.
- Now, straighten your legs as much as you can until it forms straight line and let your torso hand down.
- Tuck your chin and relax your shoulders, now slowly extend the crown of your head towards the floor.
- Hold this position for 1-2 minutes and come back to starting point.
- Repeat it for 5-6 times.
5. Cat/Cow Pose
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These two poses probably very easy that helps to relive tension in your lower back that causes pain.
How To Do
- Start on all fours with your shoulders over your wrists and hips over knees.
- Now slowly inhale and then exhale, round your spine and dope your head towards the floor.
- Lift your head, tailbone and chest towards ceiling by inhaling as you arch your back.
- Do this for one to two minutes and then repeat for 5 times.
