31 Oct Yoga for Back Pain Relief
Today, due to sedentary lifestyle, poor posture, obesity, heavy lifting and stress many are suffering from back pain issues. The pain could occur in the lower, middle or upper back. Such kind of pain could be acute, lasting a few days to weeks, or persist for months. This could interfere with your daily routines and affect your ability to perform regular tasks and chores. It is crucial that you get timely and right treatment for your back pain because if left untreated, it can lead to chronic issues. A healthy back is essential for overall well-being and a proper back care improves your ability to enjoy an active, pain-free life.
The ancient practice of Yoga comes with a holistic approach to manage back pain. Through gentle stretching, strengthening exercises, and mindfulness, it improves flexibility and posture. Yoga for back pain also promotes relaxation and reduces stress. A consistent yoga practice can enhance spinal health, relieve discomfort, and prevent future back issues, providing a natural and sustainable solution for back pain management.
Here are 8 asanas for back pain:
Bhujangasana – Cobra Posture
Method of Practice
Starting Position:
- Lie down on your stomach on a mat with your hands by your sides.
Steps:
- Bend your elbows and place your palms facing down near your chest. Your elbows should be close to your body.
- Take a deep breath in and raise your head and neck up, looking toward the ceiling. Lift only your upper body up to your navel, not more. Keep your feet together.
- Stay in this position while holding your breath for about six seconds.
Posture Release:
- Exhale slowly, lower your head, neck, and torso back down to rest on the mat.
Benefits
- Strengthens the muscles of the back and spine.
- Improves flexibility in the spine.
- Relieves stiffness in the lower back.
Yashtikasana – The Stick Posture
Method of Practice
Starting Position
- Lie on your back on a mat with legs straight, feet together, and arms by your sides, palms down.
Steps
- Inhale, lift both your hands above your head while keeping them on the ground, stretching them out.
- At the same time, point your toes away from your body as if you’re trying to make your upper body reach up and lower body reach down, creating a stretch in your stomach.
- Hold this stretched position for six seconds while holding your breath.
Posture Release
- Exhale and relax your hands and toes without going back to the starting position. Keep your hands above your head on the floor.
- Repeat the stretching of your hands upwards and the toes downwards 4 to 5 times, taking a three-second pause between each round if needed.
- After completing the stretches and relaxation mentioned above a few times, exhale and return to the starting position by bringing your hands to the sides of your thighs and relaxing your toes.
Benefits
- Lower back muscles are relaxed.
- Provides a gentle stretch to the spine.
- Relieves tension in the back and shoulders.
- Promotes relaxation and stress reduction.
Hastapadangushthasana – The Hand-Toe Posture
Method of Practice – Variation 1
Starting Position
- Stand with your feet together, hands by the side. Take a deep breath in.
Steps
- Breathe out and kick your right leg forward as high as you comfortably can. Try to grab your right toe with your right hand while keeping your knee straight. If you can’t reach your toe, it’s okay to bend your right knee a bit to reach it with your right hand. Keep your leg stretched leg in front of you. Keep your leg as straight as you can, but it’s fine if it’s slightly bent.
- Hold this position for six seconds.
Posture Release
4) As you breathe in, let go of your toe and lower your leg.
5) Repeat the same sequence with your left leg.
Benefits
- Stretches the hamstrings and lower back.
- Relieves stress from the lower back and hips.
- Flexibility is improved in the spine.
- Promotes a sense of relaxation.
Ushtrasana – The Camel Posture
Starting Position
- Begin by sitting on the mat with your toes and heels together. It’s best to keep your knees close together, but you can also have them slightly apart for comfort and balance.
Steps
- Gradually lean backward, extending your arms behind you.
- Place your hands on the ground, with your fingers pointing backward and your thumbs toward your toes. Keep your arms straight.
- As you breathe in, gently lift your pelvis, waist, and body upward and outward.
- Allow your neck and head to gently fall backward.
- Hold this position for 6 seconds while holding your breath.
Posture Release
- Breathe out and slowly relax your torso. Straighten your head and neck.
- Release your hands and return to the kneeling position.
Benefits
- Stretches the front of the body, including the abdomen and chest.
- Strengthens the back muscles.
- Alleviates lower back pain.
Shalabhasana – The Locust Posture
Method of Practice – Variation 1
Starting Position
- Lie on your stomach, rest your chin on the mat, legs stretched out and toes pointing outwards.
- Your arms should rest beside your body with your palms facing down slightly pushed under your thighs. Close your eyes.
Steps
3) Inhale. While exhaling, raise your right leg straight up as high as you can without lifting your hips.
4) While raising your leg, keep your palms firmly tucked in their place.
5) Maintain the final position suspending your breath for six seconds.
Posture Release
6) Inhaling, bring your foot down to the starting position.
7) Repeat with your left leg.
Variation 2—Using Both the Legs Together**
Follow the same process as in Variation 1 except use both your legs together.
Benefits
- Tones and firms the buttocks and hamstrings.
- Helps in reducing lower back pain.
- Improves posture and body awareness.
Gaumukhasana – The Cow Head Posture
Method of Practice
Starting Position
- Begin by sitting with your legs straight out in front of you.
Steps
- Bend your left leg and tuck it under your right knee, placing your left heel near your right hip.
- Bend your right leg and bring it over your left knee, placing your right heel near your left hip.
- Lift your right hand straight up above your head, and then bend it at the elbow behind you.
- Reach your other hand backward from below, and also bend it at the elbow to grasp your right hand, interlocking your fingers.
- Keep your head straight and facing forward.
- Stay in this position as long as it’s comfortable, but you don’t need to hold it for more than a minute.
- Let go of your fingers and return to the starting position.
- Repeat the same sequence with the opposite leg and hand.
Benefits
- Stretches the spine and shoulders.
- Alleviates tension in the upper back and shoulders.
- Improves posture and range of motion in the shoulders.
- Relieves discomfort in the upper back.
Utkatasana – The Upraised Posture
Method of Practice
Starting Position
- Stand straight with your hands by your sides.
- Keep your feet about one foot apart from each other, and make sure they’re parallel.
- Look straight ahead and focus your eyes on one point.
Steps
- Inhale, and with your palms facing downward, raise both your hands in front of your body until they are at shoulder level.
- At the same time, lift your heels off the ground and stand on your toes.
- Exhale, and lower your body into a squatting position until your thighs touch your calves.
- Hold this squatting position while holding your breath for six seconds.
Posture Release
- Inhale again, rising up on your toes.
- Pause while on your toes and hold your breath for six seconds.
- Exhale, lower your heels to the floor, lower your hands, and return to the starting position.
Benefits
- Strengthens the muscles of the lower back and core.
- Improves posture by engaging the muscles of the back.
- Enhances spinal stability.
- Helps reduce lower back pain caused by weak muscles.
Setu Bandhasana – The Bridge Pose
Method of Practice
Starting Position
- Lie on your back, knees bent and feet flat on the floor, hip-width apart distance.
- Place your arms alongside your body, with your palms facing down.
- Press your feet and arms firmly into the floor for stability.
Steps
- Inhale, and as you exhale, lift your hips off the floor by squeezing your glutes.
- Keep your feet and shoulders grounded as you lift your hips. Your body should be in a straight line from your shoulders to your knees.
- Hold this position for a few deep breaths, while keeping your neck and head relaxed on the mat.
Posture Release
- Exhale, slowly lower your hips back down to the floor.
- Repeat the pose as desired.
Benefits
- Stretches and strengthens the spine and lower back muscles.
- Enhances flexibility, reduces stiffness, and promotes better posture.
- Alleviates tension and discomfort, making it an excellent choice for those seeking relief from back pain.
It’s essential to remember that Yoga should be practiced under the guidance of a qualified yoga instructor, especially if you have a history of back pain or any medical conditions. Regular practice of these poses, along with proper alignment and breathing techniques, can contribute to back pain relief and overall spinal health.
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