Back pain is the most common problem that can occur due to several reasons other than just a back injury. If you sit for a long time, your hip muscles and upper leg can get tight, pulling on the muscles in your back. If you don’t use your core across the day, it can put extra stress on your lower back and make the muscles in your lower back work twice as hard. Even if you are very active, doing too much can make you sleepy and more likely hurt your back.
Best Yoga Poses for Back Pain
Whether the back pain is caused by your workout, a busy schedule, or sitting at a desk all day, posture and balance can help you release all that stress. Following are the best 10 yoga postures that will help you in releasing your back pain. Let’s have a look.
1.Downward Dog
Down Dog is among the most well-known yoga poses for a reason. It can freshen up your entire body. Start in the table top position and lift your hips so that your body looks like an upside-down V. Let your head and neck relax, and pull the insides of your thighs towards the back of the room. Expanding your shoulder blades apart will extend your upper back even more, and reaching your hips up and back will enable you to open up your lower back.
2.Plow pose
From a Shoulder Stand position, bend at the hips and lower the tops of your feet or your toes to the ground. You can choose to keep your hands resting on your back for support. Also, you can clasp your hands together while maintaining your forearms on the ground. Maintain this position for as long as you feel safe to hold a deep stretch in your spine and shoulder. If you are struggling to keep up with everything, you can put a chair behind you and lay your feet on it.
3 .Child pose
A child’s pose is a great way to relax and help you stretch your whole back and hips. Begin on all fours, put your arms out in front of you, and lean back, so your bottom is above your heels. Hold and take deep breaths, feeling the air go all the way down to your hips. You’ll feel better the more you stretch in either direction.
4.Bow pose
Reach your hands towards your ankles one at a time while lying on your back. Then, gradually lift your chest and thighs off the floor by bringing your chest forward and the back of your thighs up towards the sky. This pose is a best way to build up the muscles in your back. However, if you have a back problem, you should take it easy.
5.Cobra pose
Face down, with your forehead on the floor. Put your hands on each side, in the middle of your ribcage. Bring your legs together and push the tops of your feet into the floor. Stretch back through toes, stretch legs, and push evenly through hands while bringing elbows to ribs. Lift your head and chest with a back (not arms), moving shoulder blades down.
6.Upward Forward Bend
Stand up straight, with your feet shoulder-width apart and knees not locked but not too loose either. As you let out your breath, bend forwards at the waist and reach for the floor. Don’t worry if you can’t reach the floor initially; just stop when your hamstrings feel like they’ve been stretched enough.
7.Locust pose
Locusts strengthen the back and buttocks. Lay on your belly with your arms beside you, palms up, and your head flat on the ground. Slowly pull your head, body, arms, and legs up. As you do this, twist your thighs and extend your body from head to toe.
8.Cat/cow
Starting on your hands and knees in a table top position, alternate between arching and rounding your back as you press down on the floor with the tops of your hands and feet. These positions massage the spine and stretch the back and the middle of the body. These positions are great for keeping the back happy and flexible.
9.Spinal twist
You can twist in various ways. A simple and useful pose is Marichyasana C. Keep the left leg straight, and your right leg bent. Put your right hand on the ground behind you like a tripod and rotate to loop your left elbow over your right leg.
If this is too much, grip your right knee and see over your right shoulder.
10.Triangle pose
Start standing on your feet about shoulder-width apart and your arms out to the sides. Your toes should face away from you. Now, turn your right hip out and reach your right foot. Keep your left hand reaching up to the sky. Stay in this posture for about 30 seconds, then go back to where you started.
Conclusion
Recent research shows that yoga can help with back pain, but it may not be right for everyone. Before you start a new exercise or yoga program, you should talk to your doctor. They can assist you in finding any significant risk and keep an eye on how things are going. You only need 10 minutes a day to start a home practice.
