5 Yoga Exercises to Reduce Your Back Pain

Yoga-Jacqueline Fernandez
Photo: Instagram

Back discomfort has become the most common complaint since the Covid-19 lockdowns expanded the work-from-home lifestyle, owing to long hours of sitting in front of a laptop or moving around too much to juggle household duties. North Queensland physiotherapy centre states that the lower back has become the most sensitive area of the body, and Yoga can help bring relief while also preventing further harm.

Barefoot Physiotherapy tells us that when used in conjunction with physical therapy, yoga is a terrific approach to treating and preventing back pain as it increases the strength of key muscles groups like the abdominals that connect to the spine and pelvis. Do you have lower back pain? Back discomfort, as well as the stress that comes with it, can be treated with yoga treatment.

Here are five yoga asanas to strengthen your lower back, relieve stress, and increase spine flexibility:

Setubhandhasana/Setu Bandha Sarvangasana or the Bridge pose

Lie on your back with your legs straight on the floor and your palms beside your thighs. Bring your heels closer to your hips by bending both knees while keeping your legs and hips apart.

Inhale and lift your stomach and chest off the floor with your hips. With your hands, support your lower back. Straighten your legs and point your toes in the front. Hold this position for ten to fifteen seconds before releasing.

Benefits: The Bridge posture, or a version of it, expands the chest, neck, and spine. It strengthens the back, buttocks, and hamstrings while also improving blood circulation, reducing stress, and calming the mind.

Virabhadrasana II/Warrior Pose 2

Stand with your legs 4 to 5 feet apart. Your right foot should be at a 90-degree angle with the toes pointing out, while your left foot should be at a 45-degree angle. Keep your hands parallel to the ground and at shoulder level.

Look at your right hand while bending your right knee. Maintain a square hip position with your right thigh parallel to the ground. Hold the stance for 10 to 15 seconds before releasing it.

Benefits: Virabhadrasana, or Warrior Pose, has several advantages. Pose 2 energizes fatigued limbs and expands your chest and lungs, as well as stretching your hips, groins, and shoulders and increasing balance and stability. It also activates the organs in your abdomen.

Sukhasana or easy pose

Sit with your legs extended out on a Yoga mat or on the floor. Bend one leg and insert it beneath the opposite thigh, then repeat with the other leg.

Sit up straight, keeping your head, neck, and torso in a straight line, and place your hands in Chin Mudra or Jnana Mudra on your knees or thighs. Turn your hands up to be receptive or down to be grounded, and slowly inhale, feeling your spine lengthen as you exhale, root down through your seat.

Benefits: In addition to bringing peace and tranquility to the practitioner, this asana cures muscular and joint problems by assisting in the maintenance of excellent posture, providing flexibility, keeping the back straight, and strengthening the legs. As a result, the back muscles and spine extend, the collarbones and chest widen, the external aspect of the knees stretches, and the hips loosen.

Marjariasana or the cat pose

Method: Stand on all fours with your back against the table’s legs, and your hands and feet against its legs to form a tabletop. Maintain a perpendicular to the floor position with your arms perpendicular to the floor and your hands flat on the floor, just behind your shoulders, while keeping your legs hip-width apart. Look straight ahead, inhale, and tilt your head backward while raising your chin.

Put pressure on your spine by pressing your navel down, lifting your tailbone, and compressing your buttocks so that your back forms a concave shape. Take a few deep breaths and hold the stance for a few seconds.

Exhale, and as you stretch your spine upward and relax your buttocks, drop your chin to your chest and leave it between your arms facing the thighs. Return to the tabletop posture after 3 seconds of holding your breath.

Benefits: Marjariasana, often known as the cat pose, provides a wonderful feline stretch while also strengthening the shoulders and wrists. It massages the digestive organs and stretches, strengthens, and improves flexibility to the spine, which is beneficial as the pregnancy progresses and the back needs to support greater weight.

Precautions: If you have a head or knee injury, you should avoid doing this exercise. During pregnancy, only minimal abdominal stretching is recommended, and the body should not be stretched beyond its limits.

Bhujangasana or Cobra pose

Method: Lie down on your stomach, flat on your back. Your palms should be by the side of your chest, your arms should be close to your body, and your elbows should be pointing outward. Take a deep breath in and elevate your brow, neck, and shoulders.

Raise your trunk using your arms’ strength. While breathing normally, look upward. Make sure your stomach is flat on the ground. For a total of 5 seconds, hold the stance. Slowly return to a flat position on your stomach. Turn your head to one side and place your arms by your body’s side.

Benefits: Bhujangasana or Cobra posture, a reclining back-bending Yoga asana, strengthens the spine, buttock muscles, chest, belly, shoulders, and lungs, promotes blood circulation, and relieves tension in the body.

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