Back pain is a problem that impacts millions worldwide. Causes include poor posture, muscle strain, or injury. However, practising yoga can be an effective way to alleviate back pain and prevent it from recurring. Here are seven yoga asanas that can help you relieve back pain. Remember to practice these poses regularly, and if you experience any pain or discomfort, stop immediately and consult your doctor or an instructor with yoga therapy certification for safety.
Child’s pose (Balasana)
Child’s pose is a gentle yoga pose that can help stretch your back muscles and relieve tension. For this pose, begin on your hands and knees, then lower your hips towards your heels while reaching the arms forward. Rest your forehead on the mat and breathe deeply, feeling the stretch in your back.
Downward-facing dog (adho mukha svanasana)
A downward-facing dog pose can help stretch your spine, hamstrings, and calf muscles. begin by placing your hands and knees on the floor, then lift your hips up and back while straightening your arms and legs. Press your palms into the mat and stretch your heels towards the floor.
Cobra pose (bhujangasana)
Cobra pose is a gentle backbend that can help strengthen your back muscles and relieve tension. To imitate the asana, lie on your stomach with your palms on the mat under your shoulders. Inhale and lift your chest off the mat while keeping your elbows close to your sides. Hold the pose for a few minutes while breathing, and then release.
Cat-cow stretch (marjariasana-bitilasana)
The cat-cow stretch helps improve the flexibility of your spine and relieve tension in your back muscles. Come on all fours and then alternately arch and round your back while inhaling and exhaling.
Bridge pose (setu bandha asana)
Bridge pose is a gentle backbend that can help stretch your spine and relieve tension in your lower back muscles. Lie on the mat with your back on the ground, knees bent, and feet on the mat. Inhale and lift your hips towards the ceiling while keeping your shoulders on the mat.
Ardha matsyendrasana)
Half lord of the Fishes poses, a twisting yoga pose that can help relieve tension in your back muscles and improve the flexibility of your spine. To practice this pose, sit on the mat with your legs in front of you. Fold your right knee and keep your right foot on the left knee. Inhale and lengthen your spine. The next step is to exhale and twist your torso to the right.
Back pain can be an enervating condition that can impact your daily life. However, practising yoga can be an effective way to alleviate back pain and prevent it from recurring.
