Yoga For Back Ache: 8 Yoga Poses To Get Relief From Back Pain

Yoga is one of the best forms of exercise to stay relaxed and stimulate body functions. Nevertheless, practising yoga daily alleviates back pain and acts as an effective preventive therapy.

Certain yoga poses stimulate blood circulation in the lower back joints and strengthen these regions. This brings relief to people suffering from back pain.

We hardly sit with a straight back or take any effort to improve our body posture. This imbalance in the alignment results in back pain. Sedentary lifestyle and lack of exercise are other reasons for a back ache but it’s not too late. You can get rid of back ache with yoga asanas. These asanas will improve circulation of blood to the nerves and spine and strengthen your back muscles. So, here is a list of yoga asanas to get rid of back pain.

Downward-Facing Dog Will Stretch Your Hamstrings

This classic yoga pose is a great total body stretch that targets back extensors: the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

Try it: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. For an added hamstring stretch, gently push your heels toward the floor. Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.

Child's Pose Elongates Your Back and Relieves Stress

It may look like you’re resting, but Child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Try it: Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes (butt muscles) come to rest just above — but not touching — your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.

Pigeon Pose Relaxes Hips By Stretching Rotators

Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It may not seem like the most obvious position to treat a backache, but tight hips can contribute to lower back pain.

Try it: Start in Downward-Facing Dog with your feet together. Then draw your left knee forward and turn it out to the left so your left leg is bent and near perpendicular to your right one; lower both legs to the ground. You can simply keep your back right leg extended straight behind you, or for an added hamstring stretch — seasoned Pigeon posers, only! — carefully pull your back foot off the ground and in toward your back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

If you are interested to do yoga or meditation then enroll in online yoga programs that suits your needs and start your learning now at home without going to anywhere.

Triangle Pose Lengthens Torso Muscles to Build Strength

Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip (your IT, or iliotibial, band).

Try it: Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t overstretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

Cat and Cow Pose Loosen the Back and Warm You Up

The perfect poses for an achy, sore back, Cow and Cat stretches loosen your back 

muscles, whether as part of a yoga routine or as a warm-up for another workout.

Try it: Starting in an all-fours position, move into Cat pose by slowly pressing your spine up and arching your back. Hold for a few seconds and then move to Cow by scooping your spine in, pressing your shoulder blades back and lifting your head. Moving back and forth from Cat to Cow helps move your spine onto a neutral position, relaxing the muscles and easing tension.

Repeat 10 times, flowing smoothly from Cat into Cow, and Cow back into Cat. Repeat the sequence as needed.

Yoga will help tone your body but while it’s doing that, it also helps you to be truly in the moment and infuses your spirit with positive energy. Meditation is a huge part of yoga. If you’re looking to introduce some soothing meditation into your life, you could sign up for the online yoga sessions. Your mind, body, and soul will soon start enjoying the benefits! A gym workout is focused primarily on improving your body’s physical condition.