Sameer
Anvi Staff answered 2 weeks 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.