Healthy At Home 3 MIN READ 14102 VIEWS February 16, 2017

Yoga For Back Pain: Poses That Bring Relief

Written By Latika Gupta

You have ignored your mighty back and spine enough and its time to give them nurture and care they deserve. Practice these poses of yoga for back pain to bring some respite to your aching back.

The sedentary lifestyle that we lead often make us take our back and spine for granted. After so much of ignorance, there comes a point when our backs revolt against us to bring our attention towards them. Back pain is their way of telling us that they need care and nurturing too. Thankfully, most of us get to experience it temporarily only. But, for some people, back pain can be more debilitating that we can even think, thus making things all the more frustrating for them. In such cases yoga for back pain comes as a most feasible option to rescue from the discomfort that back pain may bring within.

Though, if your back pain is severe, which is rare, then you must retort to medical attention immediately. But if it is less severe then practising some yoga poses for back pain on daily basis can help. Right from bringing the lost strength back to stretching and improving the blood circulation in spine and nerves, yoga can be way more beneficial for back pain that you can even anticipate.

Here are some powerful poses of yoga for back pain:

Cat-Cow Pose – Marjaryasana

Cat and cow pose or Marjaryasana is beneficial in massaging your spine while stretching your back completely along with your torso. If you wish to keep your back limber and happy, this is your daily ‘do not miss’ yoga pose for back pain.

Start with the tabletop position with your knees and hands on floor. Alternate between arching your back and also rounding it while pushing yourself down on the floor using your hands and the top of your feet.

 Spinal Twist Pose – Matsyendrasana

There are a lot of twisting poses in yoga that you can do on daily basis, but if you are new to it then starting with the basic seems legit. Spinal twist pose or matsyendrasana is one of the basic twist poses that brings relief from back pain. It provides enough stretch to your back that your nerves get relaxed and the flow of energy is improved.

To perform spinal twist pose, place your right hand on the floor behind you to take support. Form the shape of a tripod and start twisting is a way so that you can hook your left elbow over your right thigh. If you are not able to twist properly you can take hold of your right knee and twist enough to look over your right shoulder.

Downward Dog Pose – Adho Mukha Svānāsana 

Considered to be one of the most iconic poses in yoga for back pain, downward dog pose can actually rejuvenate your entire body. It brings relaxation to your neck, back and shoulder muscles at the same time, thus releasing tension and strain.

Begin with tabletop position and raise your hips to form an upside down V position. Relax your head and neck in hat position and start drawing your thighs towards the back of the room. If you will stretch your shoulder blades apart you are likely to feel more stretch in your upper back. Reaching your hips back and up will bring relief to your lower back.

 Child’s Pose – Balasana

Child’s pose is not only an amazing way to relax your body after a tiring day, but it can also stretch your entire back and hips. This will bring relief to the fatigue your back may be experiencing after long sitting hours.

Start this pose by sitting on your all four. Keep your arms and sit relaxed so that your butt is resting peacefully on your knees. Take a deep breath and hold it to feel that breath is reaching all the way to your lower back and hips. The more you will extend yourself in either direction, the more you are likely to feel relieved.

Back pain can be treated and even prevented in some case, only if we give enough stretching and strengthening to our back muscles. Mostly, for back pain, prevention is the key to having a long and pain-free life. That’s why it’s important that you listen to your body and don’t force yourself into postures that can bring injury and discomfort. If your case is severe, then it is better you seek medical attention immediately.

Read these next