Unveiling the best Yoga Poses for Back Pain!
13-09-2017 | Posted By: Chhavi | 6635 View(s)
Back pain has become a common problem these days, and many people visit Doctor due to this health concern. Your spinal cord is mainly responsible for keeping your whole body together as it is the root that keeps the body erect and prevents back ache problems. But our unhealthy habits such as not exercising, sitting in the wrong posture, not eating a healthy diet and so on makes us suffer from back ache. But, don’t worry, there are some simple yoga poses for back pain that you can try to get relief.
Effective Yoga Poses for Back Pain
1. Marjariasana, the Cat Stretch
How to Do It
Marjariasana, also known as the Cat Stretch is one of the best exercises to cure back pain. To perform this exercise, you need to stand on all fours, in a form that your back can form a table top and your feet and hands form its legs. Keep your arms perpendicular to the floor and keep your hands flat on the floor, right under your shoes. Keep your knees hip-width apart and look straight ahead. Then take slow breaths, you need to inhale and raise your chin and tilt your head slightly backwards. Then, you have to push your navel down, raise your tailbone and compress your buttocks. You need to hold this pose for a few, deep breaths. Then, go back to the neutral position. You need to do this yoga in a combination of two movements: counter movement and movement. For the counter movement, you need to exhale and drop your chin so that it reaches your chest; and while doing this, you need to arch your back properly and relax your buttocks. You need to do the movement and countermovement for five to six times.
Benefits of Doing this Yoga
This is one of the simplest and best yoga poses for relieving back pain. Doing this exercise on a regular basis can help bring flexibility to your spine. It also improves blood circulation, strengthens wrist and shoulders and helps you stay calm.
2. Ustarasana, the Camel Pose
How to Do It
Place a clean, fresh yoga mat on the ground and kneel, placing your hands on the hips. You must make sure that the knees and shoulders are in the same line and also the sole of your feet must face the ceiling. Then, draw in your tailbone towards the pubis as you inhale. You should be feeling the pull at the navel. While you are doing that, you need to arch your back and slide your palms over your feet till your arms are straight. You do not need to strain your neck but make sure that you keep it in a neutral position. Hold this position for about thirty to sixty seconds and then come back to your normal pose.
Benefits of Doing this Yoga
This asana is known to increase strength and flexibility and improving the spine health. Thus, you must try this yoga pose for relieving back pain.
3. Halasana, the Plow Pose
Lie flat on the back and place your arms beside your body, keeping your palms facing downwards. Then as you inhale, you need to lift your feet off the floor using your abdominal muscles. Your legs must be at a 90-degree angle. Breathe normally and use your hands properly to support your hips and lift them off the ground. Then you need to bring your legs in a 180-degree angle over your head till your toes touch the ground. You have to be certain that your back is perpendicular to the flow. Hold the posture for about a minute and keep focusing on your breath. Exhale slowly and bring down your legs gently. Do not jerk your legs while you release the pose. This is one of the most effective and simplest yoga poses for back pain.
Also Read: The Importance of Yoga in our Life
Benefits of Doing this Yoga
This asana helps in strengthening and opening up the neck, shoulders, abs and back muscles. It also soothes and calms the nervous system, thereby reducing stress and fatigue. Another benefit of this exercise is that it improves flexibility and so this asana should be done by you on a daily basis to keep yourself healthy overall.
4. Vrikshasana, The Tree Pose
How to Do It
Stand erect and keep your arms by the side of your body. Then bend your right knee slightly and place your right foot high up on your left thigh. You have to make certain that the sole of your foot should be firm and flat on the root of your thigh. You must keep your left legs absolutely erect. Once you maintain the balance, inhale deeply and raise your arms over the head from your side, and then you have to bring your palms together in a hand-folded position (the ‘Namaste’ mudra). Look straight ahead at a distant object and hold the gaze so that you can maintain your balance in a proper manner. Make sure your spine is erect and also keep in mind that your body needs to be tightly stretched, yet elastic. Then inhale and exhale, and every time you exhale, you need to relax your body more. Then gently release the right leg and bring your hands down from both the sides. Come back to your normal position whereby you were standing tall and straight. Then you have to repeat this pose with the left leg.
Benefits of Doing this Yoga
This pose helps in stretching the legs, back and arms and it also relieves some cases of sciatica. This is one of the best poses to make the legs strong, improve balance and opening the hips. Not just this, it also helps in improving your concentration. So, if you want to cure back pain, you must try doing this yoga on a daily basis.
Also Read: 4 Helpful Yoga Poses To Relieve Stress
5. Navasana, the Full Boat Pose
How to Do It
To do this yoga, you need to lie flat on your back and keep your back erect. Place your feet together and your arms beside your body. Then, you have to breathe in and breathe out and lift your feet and chest off the ground. You then need to stretch your arms properly towards your feet and keep your toes, eyes and fingers in a single straight line. While you do this, you will feel a stretch in your navel area while the abdominal muscles contract. Take deep breaths and maintain the pose, then exhale slowly and release the pose.
Benefits of Doing this Yoga
This is again one of the easiest yoga poses for back pain. This yoga pose helps in strengthening and toning the abdominal muscles, spines and hip flexors. It also improves digestion and balance. On the top of that, doing this yoga can improve your confidence and help you relieve stress.
These are the top 5 yoga poses for back pain. If you do these exercises on a daily basis, you can get relief from backache easily and quickly.
