Yoga For Back Pain
One of the most effective ways to relieve an aching back is the well-known mind-body practice – Yoga.
If you’re suffering from back pain, yoga is probably one of the solutions a doctor would suggest besides prescription medicines. The right postures can both relax your body and make it stronger.
Back pain can result from a number of different reasons like injury, activity and even some medical conditions.
Generally, lower back pain may be caused by the bony lumbar spine, the discs between the vertebrae, the ligaments surrounding the spine and discs, the spinal cord and nerves, the lower back muscles, the abdominal and pelvic internal organs, and the skin in the lumbar region.
Pain in the upper back may be due to disorders of the aorta, spine inflammation, bad posture, etc.
The most common causes of back pain are strain, tension, or injury. Common reasons for back pain include injuries, fractures, falls, strained muscles or ligaments, muscle spasms, tension in the muscles and damaged discs.
Strains or spasms may result from the following activities: lifting things suddenly, lifting things that are too heavy, Making abrupt movements etc.
How Can Yoga Help Relieve Back Pain?
Back pain commonly results from some everyday activities like standing or sitting for too long or even poor posture.
Yoga is a gentle form of exercise that improves flexibility and strengthens the back. It’s also one of the more efficient ways to ease lower back pain, which is the leading cause of discomfort in most people.
Yoga Poses to Relieve Back Pain
Ardha Apanasana
How to do Ardha Apanasana
- Lie on your back
- Exhale and draw your right knee towards your chest and hold with both hands
- Hold for 30 seconds
- Slowly inhale to release the right leg back to the floor
Repeat the same with your left leg
Ananda Balasana (Happy Baby Pose)
How to do Ananda Balasana
- Lie on your back
- Raise both legs up and bring both knees closer to your chest
- Hold your feet and gently open up your hips and broaden your legs to develop the stretch
- Try to keep your back straight on the floor
- Hold for 60 seconds and then relax
Supta Kapotasana
How to do Supta Kapotasana
- Lie on your back with your knees bent and feet on the floor
- Lift the left foot and place the ankle on the right thigh
- Clasp your hands around your right knee and lift your leg
- Hold for 60 seconds and then relax
Setu Bandha Sarvangasana
How to do Setu Bandha Sarvangasana
- Lie on your back with your knees bent and feet on the floor
- Place your legs hip-width apart
- Hold your ankles and lift your back while keeping your head on the floor
- Hold for 60 seconds
- Lower your back and relax
