Back pain can be caused by so many reasons; wrong sitting postures, faulty sleeping position, sitting long hours on your desk, stress, spinal diseases such as herniated discs etc can cause back pain.
While it is not a life-threating condition, chronic back pain can reduce the quality of life substantially.
But the good news is, back pain can be reduced or even healed with regular practice of a few simple yoga poses. Yes, yoga for back pain relief has been practiced with success from the ancient times and now you can use this age-old practice to get relief from your back pain as well as improve your overall fitness.
Let’s take a look at some of the most effective and easy yoga poses that’ll give you relief from chronic back pain.
These two poses help you stretch your spine and relax the back muscles. As a result, the back muscles get stronger and spinal flexibility to improve a few notches. How to perform this?
- Start with the table pose where you are on your fours, hands, and keens on a hard stable surface (for example, the floor). Now slowly arch your back, rounding it as if the back is being pulled by a string towards the roof. Push down with the hands. This is the cat pose. Hold the position for 20-30 seconds.
- Now slowing come back to the original table pose.
- Next push down your spine towards the floor, as it a string is pulling it towards the ground. This is the cow pose. Hold the position for 20-30 seconds.
- Come back to the original table pose.
This two complimentary yoga poses essentially massage your back, improves flexibility and strengthen the muscles. Moreover, most people will find these poses easy to perform, no matter the fitness level.
When it comes to yoga for back pain relief, this has been the most celebrated position for sure! Downward dog gives a good stretch to your entire spine and rejuvenates the body. Here’s how to perform this yoga pose at home:
- Stand with your feet hip-width apart.
- Raise your hands and slowing bend your torso to touch the ground with your hands. The hands should be flat on the ground with palms facing down. Don’t worry if you cannot keep your knees straight, bend them if needed.
- Now start walking forward with your hand until your entire body makes an upside-down V. Keep your feet firmly on the ground, relax your neck and shoulders. Stretch for 30 seconds.
- Slowly walk back towards your feet with your hands and finally unbend the torso to come to the standing position.
This position works on stretching the spine and strengthening the back muscles. When performed regularly, a downward dog can give you a bunch of other benefits too, such as stress relief, reduced shoulder pain, stronger legs etc.
As the name suggests, this pose twists your spine to relax and relieve the spine and supporting muscles from pain caused by rigid sitting or sleeping position. Here’s how you can do it.
- Sit with your legs crossed and spine straight.
- Now, place your left hand on your right knee and right hand firmly on the ground behind you.
- Twist your torso to the right side to look at the back of the room. You can push down with your right hand and pull with your left hand to ensure an intense twist. Hold the position for 20-30 seconds.
- Slowly come back to the original position and repeat on the left side.
This spinal twist instantly relaxes the back and relieves any pain. You can also perform this while sitting on your office desk. In this can hold on to the back of your chair with the right hand while twisting on the right side. If you have to sit long hours on your office desk, perform this pose for at least 2-3 times a day to get rid of back pain.
Primarily a relaxing pose used for resting while switching from one pose to another, child’s pose is a wonderful way of stretching the back, neck, and shoulders. Here’s how to perform it:
- Sit on with your legs folded, your butt should rest on your feet.
- Stretch your hands upwards, as high as you can without shifting your position (i.e. butt is firmly on the feet).
- Slowly bend down your entire torso and touch your forehead on the ground. Your hands should be on the ground, extended and palms facing the floor. Relax. Hold the position for 30 seconds to 1 min.
- Slowly come back to the sitting position.
The child’s pose gives a good stretch to your entire torso, starting from the hips, spine, neck, shoulder, and hands. This pose can instantly reduce back pain and in the long run, can strengthen the back. Plus, the pose is amazingly relaxing and reduces stress.
Now that you know how yoga for back pain relief works, get yourself a yoga mat and get started! The best thing about practicing these poses is that you don’t need any fancy equipment or a trainer to perform these. A quiet corner of your house and some free space is all you need to get started. So, don’t waste time anymore; start practicing the yoga poses today and your back will thank you for sure!