Back pain is something that a large part of the population grapple with. It usually comes from straining ourselves too much, bad posture or just work. There are several ways to get rid of this kind of pain but, it is imperative that you avoid pharmaceuticals as long as possible.
Yoga is one such place to start. Here are seven poses from yoga that you can do to relieve or eliminate back pain.
Table of Contents
1. Downward Facing Dog
This one will make your hamstrings stronger and your cervical spine longer.
- Start on all fours with your palms on the floor and your knees down.
- Tuck the toes and lift your hips off the ground until you form an arch.
- Bring the heels to the ground to complete this arch with your palms still down.
- Hold that position for five breaths.
This position can be done anywhere.
2. Child’s Pose
With this one, you get to decompress the spine and elongate it too for better posture.
- Kneel with your thighs hip-width apart.
- Keep your feet together behind you.
- Bow down and touch your forehead to the mat. Keep your neck and spine lengthened.
- Stretch your arms above your head and ahead of you.
- Keep your forehead to the ground.
- Hold for 1-3 minutes.
Make sure your back feels the effect.
3. Supine Twist
This will relieve the tension in the back and the neck too. You will need to lie down and let gravity work.
- Get on your back and make a T-shape with your arms while facing upward.
- Bring your knees to your chest while keeping your face pointed up and your arms still in the T.
- Slowly, lower the knees to the left from this position.
- Make sure to try and keep your shoulders on the floor.
- Keep your knees on that one side for anywhere between 1 and 4 minutes then repeat for the other side.
Always stay relaxed in this pose.
4. Sphinx Pose
This pose looks exactly as the name suggests. You will look like the landmark in Egypt while doing it.
- Start by laying down on your stomach.
- Keep your feet hip-width apart.
- Bring the elbows under your shoulders at a 90-degree angle.
- Feel the pressure on your lower back and adjust the elbows to be comfortable.
Finish by coming into a child pose to rest and catch your breath after 1-3 minutes of the sphinx pose.
5. The Cat/Cow
This is the best exercise when you want to flex and extend the spine for better movement when you walk. It also works wonders for the lower back.
- Get on all fours with your hands straight down and your hips over the knees at 90-degree angles.
- Breathe in and when you exhale, arch your spine up with your head tilting to the floor as you do it. (The cat)
- Breathe in and when you breathe out, form a bow with the spine as you lift your tailbone toward the ceiling. (The cow)
- Repeat for about 1 to 3 minutes.
It will help the neutral spine improve posture.
6. Spinal Twist
This one can be done while seated on any flat surface. It will keep the lower back in shape and help the spine become flexible.
- Sit down with your legs stretched out in front of you on a mat.
- Bend your left leg so that the foot is flat on the floor.
- Place your left hand behind you to support your weight.
- Bring your right hand elbow and hook it on the side of your bent leg.
- Stay in this position for 2-4 minutes and then switch.
If it feels a little hard, just adjust yourself until you can do it and progress gradually.
7. Seated Forward Fold
This is one of the best ways to get the hamstrings stretched out and also elongate the spine and make it less susceptible to malformation.
- Sit down and stretch your legs out in front of you.
- Make sure that your feet are only hip width apart.
- Stretch your hands down your legs slowly until you hit the tip of your toes and if you can’t, that’s fine too. Just feel the effect.
- Hold for 1 minute and then rest. Repeat when you feel comfortable enough to.
The hamstrings and back will benefit from this.
You can derive tremendous benefits from these exercise when they are performed regularly and together so that they augment each other. Many other yoga poses for back pain exist if you need more ideas. Before doing any of these poses however, always consult with your doctor.