Back pain can be exhausting and affect every aspect of our lives. Fortunately, several ways are there that can help to manage and alleviate it. One of the most effective is ways is “Yoga”. It is known for its numerous health benefits, such as reducing stress, improving flexibility & balance, and easing pain. Enrol with the best yoga teacher training India and learn how to get rid of bodily pains.
Here, we will explore five of the best yoga poses for back pain that you can try to alleviate pain.
- Paschimottanasana – Paschimottanasana is easy to do that will not only benefit you, but it can open up the lower back in the right way and provide relief from stiffness and pain. Sit with your legs extended forward, slowly bending from the hips, hold your feet, ankles. Instead of rounding your back, continue to push your sternum forward and lengthen your torso. If this hurts your back, bend your knees as needed. Paschimottanasana opens the muscles of the lower back and also reduces pain and spasm. People who have lower back injury or slip disc should not do this asana.
- Garudasana – Garudasana can help to stretch and open your entire back. Stand in Tadasana posture. Now lift your right leg while bending the knees slightly and place your left side on your right thigh. Now balance with your toes on the floor, or hook your right foot behind your left shin. For the arms, take the right arm over the left and bring your palms together, keeping the elbow bent. Take a powerful stretch by pulling your elbow up and lifting your arm above your face. Garudasana stretches the middle part of the back, which opens up the muscles of the back and relieves spasms in them.
- Trikonasana – To do Trikonasana, stand straight. Make proper distance between your feet. Rotate your right paw 10 degrees and your left paw 15 degrees. Make sure that your feet are pressing the ground and the body weight is equally on both the feet. Take a deep long breath inward and while exhaling outward, turn your body to the right. Now move down from the hips and keeping your waist straight, raise your left hand up in the air and move the right hand down towards the ground. Trikonasana stretches the muscles on the side of the waist and also eliminates pain, weakness and spasms.
- Balasana – Balasana is not only a wonderful way for the child to relax. It can also stretch your back and your hips. You can do this simple one anytime. To do Balasana, sit on the ground in Vajrasana. Now, while breathing, raise both the hands above the floor. While exhaling, come down while bending from the hips. And bend till your palms touch the ground. Now take a deep long breath in and exhale. Stay in this pose as long as you can. Balasana is a comfortable posture for us. With this posture, along with the waist, the whole body gets relief.
- Marjariasana – Marjariasana is called as Cat pose in English. It is also known as cat stretch pose. By doing this asana, the flexibility of the spine and back muscles remains. Marjari Asana is a forward bending and backward bending yoga asana. Cat walk is famous all over the world, but we discuss about cat pose in yoga asana class. This asana is beneficial for your body in many ways. This asana gives a good stretch to the spine. Also, it gives relief from back pain and neck pain.
These five yoga poses are best suited for alleviating back pain. By integrating these poses into your daily routine, you can reduce stress in the back, increase flexibility, and strengthen the muscles of the spine. Get enrolled with Ekam Yogshala, the best institute for yoga teacher training in Rishikesh and start bringing changes to various lives.