yoga poses for back pain

In case your back pain is less severe, then you can try mention below yoga poses for back pain, these poses also improve the circulation to both spine and nerves.

When it comes to our back, we often take it for granted. But at some point or the other, our back undergoes tremendous strain and reminds us that it requires care and attention.

It is essential to understand that back pain is generally temporary but can become a serious concern in the later period of our life.

It can be agonizing for some time but can become prolonged. In such a case, it requires medical attention which becomes necessary.

Effective Yoga Poses Back Pain You need to know

Yoga is becoming an effective home exercise for back pain. In modern time the culture of sitting creating problems in the back. below yoga is effective to advise for back pain Let us look the Here are some of the yoga poses for back pain.

1.Trikonasana (Triangle Pose)

1 Yoga pose for Back Pain is Trikonasana

Back pain can be prevented by yoga poses through stretching and strengthening by poses like Triangle pose.

Back pain can be prevented, and you can lead a pain-free life following this yoga pose regularly. It helps in alleviating backache, sciatica as well as neck pain. It also stretches the spine and hips. It strengthens your shoulders, legs, and chest. However, don’t force this posture as it could cause injury. In case you feel extreme pain, then seek medical attention. However, this pose is quite beneficial in preventing back pain.

2. Bhujangasana (The Cobra Pose)

2 Yoga pose for Back Pain is Bhujangasana

Derived from Sanskrit words, Bhujang meaning Snake or Cobra and Asana meaning Pose, it is another great yoga posture which involves back-bending of the body. Bhujangasana is a classic yoga which is quite beneficial since it stretches the entire body. It should be done gently. It stretches your abdomen, shoulders, and chest and strengthens your back muscles and shoulder muscles.

3. Adho Mukha Svanasana (Downward Facing Dog Pose)

3 Yoga pose for Back Pain is Adho Mukh Savasana

The downward facing dog is among the most iconic postures in yoga. It can lead to the rejuvenation of your body. Start with tabletop and raise your hips such that your body appears upside down V. Relax your neck and head and then draw your inner thighs toward the room’s back. Spread your shoulder blades apart which will stretch your upper back more. Reach your hips up and back, and this will help you to open your lower back. Make sure that your upper body is as straight as it can get so that it opens up the shoulder muscles. You can bend your knees initially if you feel uncomfortable. Practicing this pose will certainly help you in relieving back pain as well as sciatica. 

4. Bitilasana (Cow Pose)

4 Yoga pose for Back Pain is Bitilasna

Starting in a tabletop position with your knees and hands, alternate between your back arching and round it as you go on pushing down the floor with your hands as well as the top of your feet. This is a gentle way to warm up your spine. It helps in massaging your spine while also stretching the torso and the back. This pose is an impressive way to keep the back limber. It stimulates the organs in the belly such as adrenal glands and kidneys. cow pose also strengthens as well as stretches the spine and the neck.

5.Balasana (Child Pose) Yoga

5  yoga pose for back pain is Balasana

It is a great pose to relax as well as stretching your entire back along with your hips. Keep your arms forward and then sit back on your hips which rest just above your heels. Hold and breathe as deep as you can, feel the breath reaching down into your hips. More you extend yourself, more relief you will feel. It helps in the release of tension in the chest, shoulders, and back. It also stretches the thighs, hips, and ankles.

6.Marjariasana (Cat Pose)

6 Yoga pose for back pain is Marjariasana

Keep your hands in the downward position with palms pushing towards the floor. Stand on your knees and keep your torso straight. It helps in improving your blood circulation. This posture also stretches your torso, neck, and shoulders and also tones the abdomen. Marjariasana provides a gentle massage to belly organs and the spine.

7.Setu Bandhasana Yoga (Bridge Pose)

7 yoga pose for back pain is Setu bandhasana

Bridge pose is great posture which strengthens your back muscles and provides instant relief to tired back. It gives good stretching to the chest, spine, and neck. It calms the brain, reduces anxiety and depression. It opens up the lungs and also reduces thyroid problems. It helps in removing belly and body fat. It stretches the spine which relieves the backaches and also reduces headaches. It also improves your digestion.

Download  7pranayama  Yoga app will help you maintain the daily routine which strengthens your back muscles.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional