Yoga Exercises For Back Pain

Yoga Exercise For Back Pain , Back Pain Exercise , Back Pain yoga , Yoga For Back Pain 

Back pain is a common reason for absence from work and for seeking medical treatment. It can be uncomfortable and debilitating.

It can result from injury, activity and some medical conditions. Back pain can affect people of any age, for different reasons. As people get older lower back pain increases, due to factors such as previous occupation and degenerative disk disease.

Lower back pain may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs, and the skin around the lumbar area.

Pain in the upper back may be due to disorders of the aorta, tumors in the chest, and spine inflammation.

Here Are 5 Main Yoga Exercise For Back Pain

#1. Cobra Pose :-

This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.

Cobra Pose: step-by-step instructions :-

Step 1: Lie down flat on the floor on your stomach. Stretch your legs back with your toes out on the floor. Spread your palms on the floor under your shoulders and bring the elbows close to the sides of your body.
Step 2: Press the tops of your feet and thighs into the floor.
Step 3: Inhale as you press your palms into the floor and slowly straighten the arms. Lift the chest off the floor as much as till your navel. Let your pelvis remain on the floor. Gently squeeze your buttocks even as you keep pushing your navel down.
Step 4: Broaden your shoulder blades as you engage them to lift up the chest forward.
Step 5: Hold the pose for anywhere from 15 to 30 seconds inhaling and exhaling. Release back to the floor with an exhalation.

Benefits :-

1. Strengthens the spine

2. Stretches chest and lungs, shoulders, and abdomen

3. Tones the buttocks

4. Stimulates abdominal organs

5. Helps relieve stress and fatigue

6. Opens the heart and lungs

7. Relieve in Back pain

#2. Bridge Pose

Press into the feet and arms, lifting the tailbone off the floor toward the ceiling. Lift until the thighs are parallel to the floor. Hold this position for up to 1 minute. Slowly release the body back to the ground, from the torso down to the tailbone.
The yoga supported bridge pose may help relieve your low back pain. In the supported pelvic bridge, the core abdominal, back, hip and hamstring muscles work in concert to bring and keep the lower body in the air.

Bridge Pose: Step – By – Step Instructions :-

1. Lie on your back with your knees bent and the soles of your feet flat on the floor.
2. Extend your arms on the floor with your fingers reaching toward your heels. You should be able to just barely touch the backs of your heels with your fingertips.
3. Keep your feet parallel. Maintain that position throughout the pose.
4. Press down into the soles of your feet to lift your hips off the floor.
5. Slide your yoga block under your back directly under your sacrum, letting it rest securely on the bolster. Your arms can stay outstretched on the floor next to your body.
6. This should be a comfortable position. You may want to stay here several minutes as your body settles into the stretch and gets the benefits of a passive backbend. If the pose causes your back to hurt, remove the block and come down.
7. To come out, press down into your feet and lift your hips again. Slide the block out from under your sacrum and gently lower your back to the floor.

Benefits of Bridge Pose:

1.Stretches the chest, neck, spine, and hips.
2.Strengthens the back, buttocks, and hamstrings.
3.Improves circulation of blood.
4.Helps alleviate stress and mild depression.
5.Calms the brain and central nervous system.
6.Stimulates the lungs, thyroid glands, and abdominal organs.
7.Improves digestion.

#3. Cat , Cow

The cat-cow pose, also known as Marjaryasana-bitilasana in the yoga world, is a gentle warm-up designed to bring flexibility and release tension in the spine. This popular yoga pose is an ideal exercise for back pain as it stretches your lower and upper back, torso and neck.

Cat – Step By Step Instructions :-

1.Get on your hands and knees down on the floor. Keep your shoulders directly over your hands and your hips directly over your knees. Once you are comfortable in this position, relax your head even with your flat back so your eyes are focused softly on the ground directly below you.
2. Push your spine up, allowing your back to round. Tuck your pelvis under and suck your stomach in, like it’s scooped out or pressed against the inside of your spine. Push your shoulders toward your pelvis. You should be able to feel a nice stretch all the way down your back.
3. Hold this pose for as long as you feel comfortable. Try to hold it for at least 15-30 seconds. Pay attention to your breathing. Make sure that it is steady and slow.
4. Return to a neutral spine position with a flat back while you are still on all fours. From this neutral position, you are then going to transition into the cow pose.

Cow – Step By Step instructions :-

1. Bring your head up so that you are looking up slightly. You should not be pulling your head back.
2. Push your belly towards the floor while you are pressing your buttocks toward the ceiling and arching your back.
3. Again, hold this position for as long as you feel comfortable, or at least 15-30 seconds. Keep paying attention to your breath.
4. You should be taking deep, full breaths at a constant pace.
5. It should be fairly easy to transition through these two poses. 6. You should try to do each pose at least 5 times. Be sure to really stretch your spine while it is in each position. If it is painful at any time, stop stretching and allow your back to relax. This pose is designed to help you rehabilitate your back and help your back move comfortably.

Benefits Of Cat Cow :-

1. Improves posture and balance.
2. Strengthens and stretches the spine and neck.
3. Stretches the hips, abdomen and back.
4.Increases coordination.
5. Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
6. Creates emotional balance.
7. Relieves stress and calms the mind.

#4. Side Twist :-

When done properly, twists have the potential to help your low back feel great. Twisting can activate the muscles around the lumbar spine and abdominal core, increasing stability as well as blood flow and oxygenation to the area.
Seated Spinal Twist is a restorative yoga pose that promotes good digestion and encourages spinal mobility. Twisting postures help tone the belly, massage internal organs and can help relieve lower back pain. Often performed towards the end of a sequence, this pose is simultaneously relaxing and invigorating.

Side Twist :- Step By Step Instructions :-

1. Straight stand on mat.
2. Straight lying hand on your arms.
3. Take inhale and exhale go back.
4. Take inhale and come back and go another side.
5. Do this exercise 10-20 times .

Benefits Of Side Twist :-

Seated Spinal Twist is a restorative yoga pose that promotes good digestion and encourages spinal mobility. Twisting postures help tone the belly, massage internal organs and can help relieve lower back pain. Often performed towards the end of a sequence, this pose is simultaneously relaxing and invigorating.

#4. Back Bend :-

Backbends help bring your body back into balance. Backbends strengthen your back, shoulders, chest, and hips. They lengthen your spine, increase flexibility, and improve mobility, which helps promote good posture. Plus, they help relieve tension, tightness, and back pain.
The backbend is a fun and graceful move that stretches your back, opens up your chest and looks great–when you can pull it off! The trick is to work your way up, starting with simple stretches and then practicing your bridge. Before long, you’ll be backbending on the wall, with a spotter and then, finally, all on your own.

Back Bend ;- Step By Step Instructions :-

1. Stand Straight on your mat.
2. Place your palms against your buttocks
3.Push your hips forward.
4. Lift and elongate your spine and rib cage.
5. This will allow your spine to stretch out and arch more cleanly.

Benefits Of Side Twist ;-

• Strengthens the back muscles
• Alleviates back pain
• Stretches the hip flexors
• Improves posture
• Activates prana life-force energy
• Increases circulation
• Boosts mood
• Opens up the shoulders and chest
• Stimulates the heart chakra
• Improves breathing

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