Yoga is a great way to relieve back pain and improve overall back health. Yoga is a mind-body therapy that is often recommended to treat not only back pain but the stress that accompanies it. These yoga poses can help relieve tension and stiffness in your back muscles and help with relaxation and flexibility. Yoga can further act as a stress-buster and improve your overall health. However, if you are dealing with back pain which you think may be due to a stressful lifestyle, we have got you covered!
Here are 6 yoga asanas to help reduce back pain:
Cat-cow pose:
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, drop your belly toward the floor and lift your head and tailbone toward the ceiling (Cow Pose). Exhale and round your spine, pulling your belly button in toward your spine and lowering your head and tailbone toward the floor (cat pose). Repeat 5-10 times.
Downward Dog Pose:
Begin on your hands and knees. Press down on your toes and lift your hips up and back as you straighten your arms and legs. Press your hands and feet into the floor, lengthen your spine and stretch your hamstrings and back muscles. This yoga pose helps in removing imbalances in the body and improves strength.
Child’s pose:
From Downward Facing Dog, lower your knees to the floor and sit back on your heels. Lean forward, rest your forehead on the floor and extend your arms in front of you. Take slow, deep breaths, relaxing your back and shoulders.
Cobra Pose:
Lie on your stomach with your hands under your shoulders and your elbows at your sides. Inhale and lift your chest off the floor, straighten your arms and arch your back. Keep your shoulders relaxed and your elbows by your side. This can help relieve the stress and fatigue that can accompany back pain.
Triangle pose:
Stand with your feet hip-width apart. Turn your left foot outward and your right foot slightly inward. Reach your left arm up and over your head, bending your left side at the waist toward your left leg. Place your left hand on your shin or ankle, and reach your right arm up toward the ceiling. Look at your right hand and take a deep breath. Repeat on the other side.
Bridge pose:
Lie on your back with your knees bent and your feet flat on the floor. Press your feet into the floor and lift your tailbone toward the ceiling, keeping your shoulders and feet on the floor. Hold for a few breaths, then lower down.
Though these yoga asanas can help in reducing back pain, it is advised to consult a doctor. If you have any serious back problems, it is important to consult with a health care professional before starting any new exercise routine.