5 Best Yoga Poses for Back Pain – Must Follow Guide

5 Best Yoga Poses for Back Pain – Must Follow Guide

5-basic-yoga-poses

Before I begin this blog post, let me ask you all a very simple question: How many of you suffer from Back Pain?  I would assume almost everyone of us would be responding in a YES. One can not deny that today most of us suffer from this menace all credit to our lavish lifestyle. In this new post, I have tried covering some easy yoga poses for curing Back Pain. The method ain’t that difficult since it involves simple Yoga poses. The word Yoga poses might give you goosebumps, but it’s a fact and one can not deny the effectiveness Yoga gives.

What scares me is the fact that our constant sitting is leading to a nationwide epidemic. Even medical records prove that millions of people suffer from the neck and back pain issue today.

Issues Of Sedentary Lifestyle

  • Organ Cancer : Heart disease or Colon Cancer
  • Leg Disorders : Poor circulation and Softening of bones
  • Degeneration of Muscles : Tightening of Hips and Limp Glutes
  • Poor Strengthening of Back : Less flexibility of Spin and Damage of disks

My readers must have read my previous blog post that I dedicated to several drawbacks of living a Sedentary Lifestyle. These issues might be slower in effect but can have a drastic effect in the longer run. So, how can one save and reverse the aches and pain caused due to a sedentary lifestyle? Let’s just take a look at some of the possible recommendations made by the experts.

Possible Cure to Counter Effects Of Sedentary Lifestyle

  • Prefer sitting on something wobbly like Stability Ball
  • Keep yourself in motion by taking frequent walks
  • Regular stretching of Hip Flexors

Many experts believe even doing Yoga can help. Yeah, you read it correctly, I actually wrote the word Yoga here. One can not deny what effect Yoga has on our mind and body physically and mentally. Yoga heals our body and mind in all aspects possible, relieves us of our stress and help our backs feel young again.

List of 5 Best Yoga Poses for Back Pain

 

  • Apanasana

HOW TO
  1.  Lie down on your back and extend both the legs and arms long enough.
  2.  Exhale – fold down your knees inside the chest and close over the hands around them.
  3.  To lengthen the spine, try keeping your back flat on the carpet and draw the tailbone and sacrum toward the ground.
  4.  Broaden yourself across the collarbone by releasing the shoulders.
  5.  If possible, give your spine a gentle massage by sliding from side to  side.
apanasana-yoga-pose

Apanasana Yoga Pose

Advantages
  1.  It keeps the lower back long.
  2.  It’s also used in counter stretching against the most common spinal twists.
  3.  It is also useful in eliminating the waste, undue stress and other similar toxin effects.
Precaution
  •  Avoid in case of hip injury or abdominal surgery.

 

  • Ardha Apanasana

HOW TO
  1.  Lie on your back and extend your arms and legs
  2.  Similar to Apanasana pose, Exhale, bring the knees inside and enfold them with your hands closely.
  3.  Now, holding the right knee as it is, stretch down the left leg completely.
  4.  If possible, try moving the knee from armpit to chest and stop wherever you feel comfortable enough to withstand.
  5.  Keep your back straight and shoulders down  away from the ears.
  6.  Stay put in this position and after a while, repeat the same process with the other leg.
ardha-apanasana-yoga-pose

Ardha Apanasana

Advantages
  1.  It releases tension in the hips and most importantly the lower back.
  2.  This pose is also useful in releasing the stiffness that comes in the spine over time.
Precaution
  • Not for those suffering from sciatica or spinal injury.

 

  • Supine Spinal Twist

HOW TO
  • Start with forming the pose as showcased in #2 above. Once done bring your right knee into the chest.
  • Exhale, roll over on the left hip so as to soften the right knee on the ground.
  • Maintaining the shoulder-width height, stretch out the hands properly along the floor.
  • Keep your left hand on the right knee gently without any kind of force.
  • Apply more pressure on the knee by forcing it down on the floor and letting it become heavier.
  • Stay in this position for 10-30 breaths followed by bringing the knees together back again to the center.
  • Repeat the above steps in the same sequence for the other side.
supine-spinal-twist-yoga-pose

Supine Spinal Twist Yoga Pose

Advantages
  1.  Useful in massaging the back portion and the hips
  2.  It not only realigns but also stretches the back as well as lengthens it.
  3.  Last but not the least, it also hydrates the spinal discs alongside stretching the glutes.
CAUTION
  • For those suffering from Back Pain or its injury, they must twist the knees to only that extent up to which they feel comfortable.

 

  • Cat & Cow Pose

HOW TO
  • Start with bending yourself into a table-top position.
  • Inhale your breath by forming a Cow position.

Now the question comes : What exactly is Cow position? Read the following explanation to understand the term:

Soften your belly towards the ground lifting your tailbone upwards. Roll back the shoulders broadening the collarbone.  The lifting of chin and the turning of gaze goes toward the ceiling forms the cow position.
  • Stay in this pose for a while and then form a Cat position.The Cat position is just the opposite of Cow position.

Tip: The user must not forget that both the head and neck as well needs proper relaxation.

  • This movement must be repeated like 5-10 times at a stretch for getting better results.
cat-and-cow-yoga-pose

Cat and Cow Pose

The name might look a bit odd, but this yoga pose has its own benefits. Let us just take a short look at them:

BENEFITS
  1.  It stabilizes wrists, elbows, shoulders, hips, and knees to the maximum extent possible.
  2.  It additionally also strengthens the lower back by elongating the spine.
PRECAUTION
  1.  Place a carpet underneath for supporting the knees.
  2.  Those suffering from sensitive joints must avoid doing this too.

 

  • Forward Fold (UTTANASANA)

HOW TO
  • Start by forming a Mountain pose and bring your both hands towards the hips.
  • Exhale  and bend the knees releasing the entire body towards the ground.
  • Keep your knees bend as much as possible.
  • Stay calm and let the chest, neck and the head relax and melt down properly.
  • Make use of quadriceps ( great extensor muscle of the neck) to let go the hamstrings (large tendon found behind the knee).
  • Push the entire body weight on the balls of your feet and hips stacked over ankles.
  • Start inhaling and gently feel the torso lift and lengthen.
  • Exhale by taking deep breaths in the same posture.
forward-fold-uttanasana-yoga-pose

Forward Fold Uttanasana Pose

Benefits
  1.  This pose increases forward flexion in the spine and hips.
  2.  It also calms down the brain, relieves the mind from stress, anxiety, fatigue.
  3.   This pose is also good for people suffering from insomnia.
  4.  Regular use of this pose stretches the hamstrings and calves to a great extent.
Caution
  • For those who suffer from back ailments, they must keep the knees bent and soften the body to avoid injuries.

Performing different yoga poses on a regular basis not only cures back pain but has other effects too.  Take a look at other notable benefits or yoga and its poses on the health and how it keeps one fit.

Stay Fit and Healthy Always.
Take care Folks 🙂

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Manu Mathur
Manu Mathur
An engineer by profession, A writer by choice. I would describe myself as a person who is trustworthy, humble, a die-hard music lover and a gadget freak !

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