Back pain has become a common issue these days, particularly for individuals who spend a significant amount of time sitting or using mobile phones and computers. Poor sitting posture, lack of physical activity, and mental stress aggravate this pain.
The good news is that you can get rid of back pain through yoga. Specific yoga asanas not only provide relief from pain but also strengthen, flex, and balance the spine.
Let’s know which yoga asanas are useful in relieving back pain.
1. Bhujangasana / Cobra Pose
This asana is done by lying on your stomach and lifting your upper body.
Benefits:
- Creates flexibility in the lower back
- Strengthens the spine
- Reduces stress caused by sitting
2. Marjariasana / Cat-Cow Pose
This asana is done by moving the spine up and down while kneeling.
Benefits:
- Increases blood flow to the spine
- Reduces pain and stiffness
- A great warm-up asana for daily use
3. Child’s Pose
This asana is relaxing and provides a gentle stretch to the back.
Benefits:
- Stretches the spine
- Reduces mental and physical tension
- Relaxes the back muscles
4. Half Spinal Twist Pose
This asana is done by sitting and twisting the body to one side.
Benefits:
- Bending the spine increases flexibility
- Relieves lower back pain
- Also improves digestion
5. Setu Bandhasana / Bridge Pose
This asana is done by lying on your back and lifting your hips and waist.
Benefits:
- Strengthens the lower back
- Supports the spine
- Soothes the nervous system
6. Shavasana / Corpse Pose
The final and most relaxing yoga pose gives complete relaxation to the body.
Benefits:
- Completely relieves back tension
- Relaxes the mind and body
- The perfect end to a yoga session
Precautions while doing yoga:
- Do the asana slowly and with control
- If the pain is severe, stop the asana immediately
- Seek initial guidance from an expert yoga instructor
- Avoid sitting or standing for long periods
Conclusion
Back pain can be life-limiting, but through yoga, you can not only reduce this pain but also achieve a strong, flexible, and healthy spine. By doing these asanas for just 15-20 minutes daily, you will feel amazing improvements.
Yoga is not a medicine but a natural remedy, the effects of which are long-lasting and beneficial.