Is back pain killing you? 8 yoga asanas for back pain will change your life

Is back pain killing you? 8 yoga asanas for back pain will change your life

LOWER BACK YOGA – 5 EFFECTIVE UPPER BACK POSES YOGA

I’m not going to lie, but back pain is one of the most annoying sensations in the world. Constant pain does not allow us to sit upright, bend over or even stay still in one position for a long time. As we spend most of our time on our laptops and phone screens, it is quite obvious that we all experience lower and upper back stress. Believe it or not, but this pain can limit our physical movement, become something chronic, and even ruin our posture forever. Fortunately, some amazing yoga asanas for back pain can gradually help relieve stress.

Yoga for back pain – 5 effective poses

The causes of lower back pain can be many. A weak core and poor posture (which occurs due to incorrect sitting all day) are the two main reasons for lower back pain. It is always advisable to determine the exact reason for the pain and seek medical attention if necessary. During this time, you can try yoga for lower back pain which will help you feel better gradually.

Child’s pose

In this yoga asana for back pain, you stretch your spine. This will release the tension on your lower back and help you stretch and align your spine. Here’s how to do it:

1. Kneel on the mat. Place your feet together behind you and your knees hip-width apart. Inhale deeply and as you exhale, rest your torso on your thighs.

2. Move your ribs away from the coccyx and rest your forehead on the floor.

3. Stretch your arms out in front of you.

4. Maintain one to three minutes.

Sphinx pose

This pose will help you create a natural curve in your lower back. Being one of the best yoga poses for back pain, it will also affect the abs which help support the lower back. Here’s how to do it:

1. Lie on your stomach.

2. Put your elbows under your shoulders and your forearms on the floor. Now slowly raise your chest.

3. Do not move your hips or thighs and keep your shoulders relaxed.

4. Sit down lightly. You will feel a good stretch in your lower back.

5. Stop immediately if you feel any discomfort or pain.

6. Hold this position for one to three minutes.

Slow rock

If you add a slow rocking motion to your basic stretching asanas, you are giving your body weight a natural massage. Here’s how you can do this yoga for back pain:

1. Lie on your back.

2. Squeeze your knees to your chest.

3. Slowly swing your hips from side to side while holding your legs firmly.

4. Do this for one to three minutes.

Reclined pigeon pose

This yoga for back pain targets the lower back, thighs, hips, and buttocks. It is also known as the “four-digit” trait and here’s how you can do it:

1. Lie on your back.

2. Place your left foot on your right quadriceps as you bend your right knee.

3. Hold the back of your right leg and gently pull it towards your chest.

4. When you feel a comfortable stretch, hold it for one to three minutes.

5. Switch sides and repeat.

Lean forward while standing

It is one of the simplest and most basic yoga for back pain. It not only targets the spine, but also the legs. Here’s how to do it correctly:

1. Stand with your feet shoulder-width apart.

2. Bring your chin towards your chest, relax your shoulders and slowly lean forward making sure your palm touches the floor.

3. Maintain one to three minutes.

We hope you found our article informative!

Also read – 8 Most Effective Yoga Poses for Thyroid For Beginners.