Back pain is not only painful, but it is also inconvenient when it refuses to go away (let me live my life). Yoga may be your saving grace for back pain alleviation if you have improper posture or work at a sedentary desk job. Here I would like to talk about 8 Yoga Poses for Back Pain which are very beneficial for every individual.
Yoga isn’t just for calming your mind; it may also help you strengthen your body. Concentrating on back-stretching postures can help to alleviate muscular imbalances and alignment concerns that may be the source of your pain. With these yoga postures, you can stretch it out and say goodbye to back discomfort.
Downward Dog
Downward Dog not only strengthens the back and shoulders, but it also helps to relieve back pain and sciatica.
- On the floor or mat, go down on all fours.
- Place your knees behind your hips and your hands, wrists aligned, beneath your shoulders.
- Spread your palms and squeeze your hands together. Tuck your toes in and raise your knees.
- Raise your seated bones to the ceiling.
- Stretch your tailbone away from the rear of your pelvis and bend your knees slightly.
- Exhale and firmly squeeze your hands together.
- Make sure your shoulder and hip positions are correct, and that your weight is evenly distributed on both sides.
- Keep your chin tucked in and your head in line with your upper arms. Don’t let it hang.
- For 1 to 3 minutes, stay in this posture.
Extended Triangle Pose
This incredibly relaxing position stretches the spine, hips, and groyne, among other areas. It also makes your shoulders, chest, and legs stronger. This stance is well-known for relieving back and neck discomfort.
- Place your feet approximately 4 to 5 feet apart.
- Turn your right foot forward at a 45-degree angle with your left toes.
- Raise your arms parallel to the floor, palms facing down.
- Reach forward with your arms and body, hinging at your right hip.
- Extend your left arm toward the ceiling while placing your hand on the floor or a block.
- Stack your shoulders and hips in order to align your spine.
- Keep your look up, ahead, or down toward your left hand.
- It should be hold for 1 minute for opposite side.
Standing Forward Bend
To perform this yoga pose you need to stand straight first then bend in front and touch the toes. This will help in straight your back.
- Place your feet together and stand tall. Fold your torso over your legs with a small bend in your knees. This movement should originate in your hips rather than your lower back.
- Place your hands in front of or next to your feet on the ground.
- Open your chest and stretch your spine as you inhale.
- Extend your torso down without curving your back as you exhale.
- Rep as needed until you feel sufficiently stretched.
Bridge Pose
At your disposal, booty work! A bridge position strengthens the muscles along the spine while also working the glutes and abs. This stretch aids in posture correction whether standing or sitting.
- Lie down on your back, knees bent. Your arms should be at your sides and your feet should lie flat on the ground in line with your knees.
- Squeeze your buttocks and raise your pelvis to the ceiling. With your back off the ground, lift your torso upward. Your shoulders will support your body in this situation.
- Focus on squeezing that booty for 5 seconds while holding the bridge.
- One vertebra at a time, gently lower the body.
- Repeat 10 to 15 times per set with at least one set.
Cobra Position
This snake-like backbend helps to strengthen your spine and relieve sciatic nerve discomfort. It also extends and expands the abdomen, shoulders, and chest. It comes highly recommended for stress alleviation.
- Place your hands behind your shoulders and lie on your stomach.
- Bring your arms into your chest while keeping your elbows straight.
- Lift your upper body and expand your chest and shoulders by pressing onto your hands.
- To preserve and strengthen your lower back, keep your pelvis planted.
- Lift as high as you can – halfway, partially, or completely.
- Keep your elbows bent slightly.
- Exhale and return to the mat, resting your hands by your sides.
- Hold for 20 to 30 seconds before repeating 4 to 5 times more.
Spinal Twist Pose with Two Knees
This position is essential if you have any discomfort or tightness in your back or hips. In the spine and back, the twisting action restores and increases mobility.
- Like a letter T, lie on your back with your knees to your chest and your arms spread out to your sides.
- Lower your legs to the left side while twisting them close together.
- Turn your head to the right to increase the stretch. You can also press down on the knees with your left hand.
- Both shoulders should be on the floor.
- During this stance, pay attention to your breathing.
- Hold the position for at least 30 seconds.
- Rep the process on the other side.
Forward Bend While Seated
This is a basic yoga sitting position that is beneficial to your back and hamstrings. It has a relaxing effect and is believed to reduce tension.
- Sit with your legs in front of you to begin.
- Reach your arms to your sides, then up and above your head, toward the ceiling.
- Inhale deeply while extending your spine.
- Exhale to stretch your spine as you lean forward. As you tilt forward, keep your spine long.
- Keep your spine in this posture or allow it to curve forward.
- During this stance, keep your feet flexed. Hold your ankles or shins for extension if you can reach.
- Maintain this position for 1 to 3 minutes.
Sphinx Pose
The Sphinx Position is another stress-relieving pose. This stretch will help to strengthen your back and buttocks. Similar to Locust Pose, it extends your abdomen, chest, and shoulders.
- Lie down on your stomach with your legs stretched out in front of you.
- Engage your lower body muscles to keep your pelvis anchored to the floor.
- Place your forearms and hands on the floor with your elbows beneath your shoulders.
- Lift your head and upper body softly by rolling your shoulders back.
- Raise your head and shoulders.
- Keep your attention straight ahead while being involved in the stretch and muscles being worked.
- Hold this position for up to 5 minutes.
