10 Yoga Poses To Relieve Back Pain
Yoga is considered the best treatment for back pain, especially originating from long hours of sitting, driving to long distances, excess weight, and improper lifting of bulky goods. Yoga strengthens the lower back naturally and brings lasting relief from pain and suffering.
Yoga Poses For Back Pain
Dhanurasna
Strengthens the back and abdominal muscles and adds greater flexibility to the back by alleviating stress and fatigue.
How To:
- Lie on your stomach with your feet hip-width apart and hands by your sides
- Flex your knees, reach your hands to your ankles, and hold your ankles firmly
- Lift your chest off the mat and pull your legs up towards your back
- Hold the pose for 15-20 seconds before releasing
- Do it a couple of times a day
Naukasana
Strengthens the back and abdominal muscles and tones the leg and muscles. It is also useful for people suffering from hernia.
How To:
- Lie on your back with your feet joined and hands by your sides
- Take a deep breath and lift your chest and legs as you exhale
- Also, stretch your arms toward your feet
- Your eyes should be set on your toes and your hands should be straight
- Feel the tension in your navel area for 10-15 seconds
- Release your body for 5 seconds
- Repeat it a couple of times a day
Setu Bandhasana
It relieves the tired back immediately by strengthening the back muscles, stretching the spine, chest, and neck, clams the mind, and reducing signs of anxiety and depression.
How To:
- Lie on your back with knees flexed and feet flat on the floor
- Keep your feet hip-width apart and at least 10-12 inches from your hips
- Your arms should be on your sides
- Slowly lift your back leaving your neck on the floor
- Keep lifting your back until your chest touches your chin
- Hold the pose for 15-20 seconds before releasing
- Do it a couple of times a day
Matsyasana
It stretches and strengthens the chest and neck and relieves tension in the upper back and shoulders, and provides relief from respiratory disorders.
How To:
- Lie on your back with your legs stretched and feet joined
- Place your hands under your hips for support
- Bring your elbows toward each other to strengthen the position of your hands
- Take a deep breath and lift your head and chest up
- Lower your head and try to touch the floor
- Hold the pose for 20 seconds and release
- Lift your head and bring your back down
- Repeat it a couple of times a day
Balasana Yoga For Back Pain
Stretches the lower back gently to relieve back pain and muscular tension, massages and tones abdominal muscles, and provides fast relief from stress, anxiety, and fatigue.
How To:
- Come down on your hands and knees on a yoga mat
- You are allowed to join your knees or keep them apart
- Slowly bend forward and touch the floor with your forehead
- Keep