Many people experience severe back pain due to the combination of sedentary living and long hours at work.
Our postures are worse now that we are all working from our beds. The result is that back pain has become a permanent part of our lives.
We all know that not everyone can afford a home office or the right chair for their backs. Yoga can help us correct our postures.
You can have a lasting impact on your back with simple stretches and exercises. These yoga poses are very effective for back pain, especially for those who don’t have the time or energy to do a complete workout.
These are seven yoga poses for lower back pain relief.
Cat and Cow Pose
This yoga sequence combines the two asanas of the cow and cat pose. Keep your knees at hip width and place your hands on a tabletop. Keep your wrists in line with your shoulders. Breathe while looking up and bending your back inwards (cow pose). Slowly exhale while slowly rotating your back inwards. This is called the cat pose. You can continue this sequence as many times as you like.
Pose of the Sphinx
This pose is a variation on ‘Bhujangasana,’ also known as’salamba bhujangasana. Place your hands next to your chest and lie down on your back. Breathe in, and raise your upper body by looking up. Now, bend your elbows and stretch your back. This is one of the best yoga poses to relieve back pain.
downward facing dog
It is important to remember that yoga for back pain or back bends must have a counter pose, such as a front bend. You can also do a simple downward dog to enhance your sphinx poses further. Relax and take your stress away. You can also create a sequence that alternates between the under dog, and the sphinx poses if you’re up for the challenge.
This is a short yoga pose that is quite fun. Now, lie down on your stomach and hug your knees with your arms. Slowly shift your weight forward and backward. Now, pick up your pace and begin rolling in this position. Notice how each vertebra in your spine touches the ground at one point. This is how you can relieve the pain. You can also move from left to right.
The Child’s Pose
This relaxing yoga position for back problems also helps to relieve mental stress. Begin by lying on your back. Spread your knees out and join your toes. As you breathe in, bend forwards. Spread your hands out straight ahead and place your forehead on the mat. You can keep this position for as long as it takes.
The Seated Spinal Twist
This might sound like an advanced Yoga Asana for back pain, but you shouldn’t push yourself beyond what your body can handle. It is essential to take it slowly, especially at first. Your legs should be extended and your feet flat on the mat. Place your right foot across your left thigh. Now, bend your left knee inwards to reach your right glute.
Next, extend your right arm out in front of you and bend the elbows. While bending your elbows, extend your left hand and place it on your right knee. Continue to twist your spine in the opposite direction. Now release the needle and move on to the opposite side.
The Bridge Pose
This Asana is essential for yoga to relieve back pain. Begin by lying on your back with your knees bent. Your palms should be on the mat. Now, lift your rear. It would help if you did not touch the mat with anything else except your shoulders, arms, feet, and head. Either hold this position or move up and down.