Sameer
Anvi Staff answered 2 months ago
Best Yoga Poses for Back Pain Relief
Child’s Pose (Balasana)
Benefits: Stretches the lower back, hips, and spine while relieving tension.
How to Do:
Kneel on the floor, bringing your big toes together and sitting back on your heels.
Stretch your arms forward and rest your forehead on the mat.
Hold for 30 seconds to 2 minutes, breathing deeply.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits: Improves flexibility, relieves tension in the back, and promotes spinal mobility.
How to Do:
Start on all fours with your wrists under shoulders and knees under hips.
Inhale and arch your back, lifting your head and tailbone (Cow Pose).
Exhale and round your spine, tucking your chin and pelvis (Cat Pose).
Repeat for 1-2 minutes.
Downward-Facing Dog (Adho Mukha Svanasana)
Benefits: Stretches the spine, hamstrings, and lower back while strengthening the core.
How to Do:
Begin on all fours and lift your hips toward the ceiling, straightening your legs.
Keep your hands shoulder-width apart and heels reaching toward the floor.
Hold for 30 seconds to 1 minute.
Sphinx Pose
Benefits: Strengthens the lower back and promotes a gentle spinal stretch.
How to Do:
Lie on your stomach with your elbows under your shoulders and forearms parallel to each other.
Gently lift your chest and look forward.
Hold for 30 seconds to 1 minute, breathing deeply.
Bridge Pose (Setu Bandhasana)
Benefits: Strengthens the lower back and glutes while gently stretching the spine.
How to Do:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your feet and arms into the floor and lift your hips toward the ceiling.
Hold for 20-30 seconds, then slowly lower.
Seated Forward Bend (Paschimottanasana)
Benefits: Stretches the lower back, hamstrings, and spine.
How to Do:
Sit with your legs straight in front of you and flex your feet.
Inhale, lengthen your spine, and exhale as you fold forward.
Hold for 30 seconds to 1 minute.
Reclining Pigeon Pose (Supta Kapotasana)
Benefits: Opens the hips, stretches the lower back, and relieves sciatica pain.
How to Do:
Lie on your back and cross your right ankle over your left thigh.
Grab behind your left thigh and gently pull your legs toward you.
Hold for 30 seconds on each side.
Supine Twist (Supta Matsyendrasana)
Benefits: Relieves tension in the lower back and promotes spinal flexibility.
How to Do:
Lie on your back and draw your knees to your chest.
Drop both knees to one side while keeping your shoulders flat on the floor.
Hold for 30 seconds on each side.
Locust Pose (Salabhasana)
Benefits: Strengthens the lower back, glutes, and hamstrings.
How to Do:
Lie on your stomach with your arms by your sides.
Lift your chest, arms, and legs off the floor.
Hold for 20-30 seconds, then release.
Happy Baby Pose (Ananda Balasana)
Benefits: Stretches the lower back and hips, relieving tension.
How to Do:
Lie on your back and draw your knees toward your chest.
Grab the outer edges of your feet and gently pull your knees toward the floor.
Hold for 30 seconds to 1 minute.
Cobra Pose (Bhujangasana)
Benefits: Strengthens the spine and relieves stiffness in the lower back.
How to Do:
Lie on your stomach with your hands under your shoulders.
Press into your palms and lift your chest without over-arching your lower back.
Hold for 20-30 seconds.
Thread the Needle Pose
Benefits: Stretches the upper back, shoulders, and spine.
How to Do:
Start on all fours and slide your right arm under your left arm, resting on your right shoulder.
Hold for 20-30 seconds, then switch sides.
Tips for Practicing Yoga for Back Pain:
Always move slowly and avoid jerky movements.
Focus on deep breathing to relax your muscles.
Consult a healthcare professional if you have severe pain or pre-existing conditions.
Nidhi Staff answered 2 weeks ago
Yoga Asanas for Back Pain Relief
Here are some effective yoga poses to help relieve and prevent back pain by stretching and strengthening the back muscles:
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits: Stretches and strengthens the spine, improves flexibility.
How to Do:
Start on your hands and knees in a tabletop position.
Inhale, arch your back, lift your head, and tailbone (Cow).
Exhale, round your spine, tuck your chin, and pelvis (Cat).
Repeat for 8-10 breaths.
2. Child’s Pose (Balasana)
Benefits: Gently stretches the lower back and hips.
How to Do:
Sit back on your heels, knees wide apart.
Stretch your arms forward and rest your forehead on the mat.
Hold for 30 seconds to 1 minute while breathing deeply.
3. Downward Dog Pose (Adho Mukha Svanasana)
Benefits: Stretches the spine, hamstrings, and shoulders, strengthening the back muscles.
How to Do:
Start in a tabletop position.
Lift your hips upward, forming an inverted “V.”
Keep your heels slightly off the floor and your spine elongated.
Hold for 30 seconds.
4. Sphinx Pose
Benefits: Strengthens the lower back and improves posture.
How to Do:
Lie on your stomach, forearms on the ground, elbows under shoulders.
Press into your hands, lifting your chest gently.
Hold for 20-30 seconds.
5. Bridge Pose (Setu Bandhasana)
Benefits: Strengthens the back, glutes, and hamstrings.
How to Do:
Lie on your back with knees bent and feet hip-width apart.
Press into your feet, lift your hips, and engage your glutes.
Hold for 20-30 seconds, then lower slowly.
6. Reclined Twist (Supta Matsyendrasana)
Benefits: Releases tension in the spine and stretches the lower back.
How to Do:
Lie on your back, arms extended to the sides.
Bend your knees and drop them to one side, keeping your shoulders grounded.
Hold for 30 seconds on each side.
7. Pigeon Pose (Eka Pada Rajakapotasana)
Benefits: Opens up the hips and releases lower back tension.
How to Do:
From a plank position, bring your right knee forward and place it near your right wrist.
Extend your left leg behind you.
Hold for 30 seconds and switch sides.
8. Cobra Pose (Bhujangasana)
Benefits: Strengthens the back and stretches the chest and shoulders.
How to Do:
Lie face down, hands under shoulders.
Inhale and lift your chest, keeping elbows bent slightly.
Hold for 20 seconds.
9. Supine Knee-to-Chest Pose (Apanasana)
Benefits: Relieves lower back tension and stretches the hips.
How to Do:
Lie on your back and bring one knee to your chest.
Hold for 20-30 seconds, switch sides, or bring both knees up together.
10. Seated Forward Bend (Paschimottanasana)
Benefits: Stretches the entire back and hamstrings.
How to Do:
Sit with your legs extended straight.
Reach forward, keeping your spine long.
Hold for 20-30 seconds.
Additional Tips
Always focus on slow, deep breathing during each pose.
Avoid pushing through pain; only go as far as your body allows.
Perform these poses regularly for best results.