Health and Fitness

Top 5 Yoga Poses For Relieving Back Pain

Back pain is one of the biggest side-effects of our present-day lifestyle that mostly involves sitting in one place for hours and staring at a screen. If you are also someone who is constantly struggling with back pain you might want to try yoga and get out of it naturally and permanently. Yoga is a mind and body therapy that not just works on back pain but also helps address the root causes of this problem. Doctors are of the opinion that regular practice of yoga for back pain can help in relaxing and strengthening its muscles ensuring long-term relief from this problem. 

When you practice yoga without any gap even for a few minutes per day it helps in gaining more awareness about your own body and mind. It will help you figure out when your body is actually holding tension. And which parts of a body are experiencing energy imbalance. This awareness can actually help you restore The Lost balance and alignment due to unhealthy sitting and eating practices. However, before you implement any of the below-given poses of yoga for back pain in your everyday exercise regime you should consult your doctor and learn the right technique from a certified yoga trainer. 

  • The Cat-Cow Pose:

It is the most gentle kind of backbend stretches and that can easily improve the mobility of your spine. When you practice this pose, you are actually stretching your neck, shoulders, and torso muscles. In order to perform this pose, you need to get down on all your fours and place the wrist under the shoulder as the knees are placed under the hips. The body weight needs to be balanced between all four limbs. Once you have achieved this pose, inhale while looking up and allow your stomach to drop down towards the mat. Exhale when you tuck the chin in the chest and try to draw your belly button towards the spine and slowly arch it towards the ceiling. Practice maintaining the awareness of your body whenever you practice this move. Also, keep your focus on relieving tension from your body and try to continue the fluidity of this movement for at least 60 seconds.

  • Downward Facing Dog Movement:

This pose is known for its rejuvenating and relaxing features. It is highly recommended for people suffering from sciatica and back pain. The asana mainly helps in realigning the body muscles and improving the strength of the muscles used in performing this asana. While performing this asana, you will be using your triceps, hamstrings, deltoids, quadriceps, and gluteus maximus. So when you perform it on a daily basis, you will be strengthening all these muscles.

  • Extended Triangle:

It is a classy standing posture that helps in relieving backache, neck pain, as well as back pain. Regular practice of this asana helps in stretching the legs, chest, shoulders, groin, hips, and spine muscles. Keep doing it for a few months and you will definitely feel a difference in the strength of muscles of all these parts.

  • Cobra Pose:

It is a very gentle backbend that helps in stretching the chest, abdomen, and shoulder muscles. When practiced regularly, it helps strengthen buttocks and spine muscles. The muscles used in this pose are latissimus dorsi, trapezius, pectoralis major, gluteal muscles, and erector spinal muscles. Start by practicing this pose for 10-15 seconds and slowly take the timing up to a few minutes. You will notice the difference within the first two weeks of practice.

  • Sphinx Pose:

Slightly different from the cobra pose, this pose is another gentle backbend that stretches the chest, spine, and buttocks muscles. Apart from back pain, it is also recommended for stress, anxiety, depression, and asthma patients. Regular practice will give secondary benefits like improved flexibility, arm strength. And regular menstrual cycles as it also helps in stretching the uterus muscles.

  • Locust Pose:

it is a slightly difficult pose that should be done after proper training. It is very helpful in relieving fatigue and pain in the lower back. Regular practice of this pose helps strengthen the legs, arms, and back torso. But it involves lifting all your fours in a reverse manner, so it is better to learn it from a trainer and then perform the asana.

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