What yoga postures help with back pain?

Back pain occurs as a result of injury to one or more structures in the back. It may be from the muscles, bones, tendons, ligaments, intervertebral discs, or nerves. Yoga asanas temporarily relieve the tension among these structures and bring relief from pain. Here are 3 Yoga asanas for back pain relief that you can try as a beginner. Cobra How to begin: On a mat, lie face down and place your palms by the side of your shoulders. Relax your hips and bring your feet together. Lift your upper body with the help of your back, and support your body with your arms. Try to straighten your arms as much as possible. Repeat five times. Focus on: Breathe and hold your position for 5 to 10 counts. This may be difficult initially, and your arms may get tired. You may also not be able to extend your arms fully. How it helps: The cobra pose or Bhujangasana efficiently stretches the muscles at the shoulders, the chest, and the abdomen. It helps strengthen the muscles and relieve tension at the back. This yoga pose also reduces lower back and leg pain. Child How to begin: On a mat, begin on all fours, place your hands firmly and keep your feet relaxed. Slowly try and sit back on your feet and stretch your arms straight. Stretch your arms out further without getting up and relax your back. Focus on: Hold your position for 30 seconds and breathe. Try to relax your back further with every breath. How it helps: The child’s pose, or the Bal asana, gently stretches the middle and lower back muscles. This yoga pose is for upper back, neck, and lower back pain relief. Cat and Camel How to begin: On a mat, start by positioning yourself on all fours. Make sure your knees are under your hips. Position your hands right under your shoulders. Slowly push your back into a hump, like a camel; your head will move down. Hold this position for ten counts. Now pull your back down into an arch, like a cat. Your shoulders and head will be pushed up. Hold this position for ten counts. Focus on: Hold the two extreme positions of cat and camel for ten seconds each. Alternate between the two about ten times. read less

Several yoga postures can help alleviate back pain by stretching and strengthening the muscles that support the spine. Here are some examples: 1. Cat-Cow Stretch: This gentle flow helps to mobilize the spine and relieve tension in the back muscles.2. Child's Pose: This resting pose stretches the lower back and hips while promoting relaxation.3. Downward-Facing Dog: This pose lengthens the spine, stretches the hamstrings and calves, and strengthens the arms and shoulders.4. Sphinx Pose: This gentle backbend helps to strengthen the muscles along the spine and improve posture.5. Cobra Pose: Similar to Sphinx Pose, Cobra Pose strengthens the back muscles and stretches the front body, providing relief for back pain.6. Bridge Pose: This pose strengthens the back, buttocks, and hamstrings while opening up the chest and hips.7. Thread the Needle: This pose stretches the spine and shoulders, releasing tension in the read less

Several yoga postures can help alleviate back pain by stretching and strengthening the muscles that support the spine. Here are some examples: 1. Cat-Cow Stretch: This gentle flow helps to mobilize the spine and relieve tension in the back muscles.2. Child's Pose: This resting pose stretches the lower back and hips while promoting relaxation.3. Downward-Facing Dog: This pose lengthens the spine, stretches the hamstrings and calves, and strengthens the arms and shoulders.4. Sphinx Pose: This gentle backbend helps to strengthen the muscles along the spine and improve posture.5. Cobra Pose: Similar to Sphinx Pose, Cobra Pose strengthens the back muscles and stretches the front body, providing relief for back pain.6. Bridge Pose: This pose strengthens the back, buttocks, and hamstrings while opening up the chest and hips.7. Thread the Needle: This pose stretches the spine and shoulders, releasing tension in the upper back and shoulders. It's essential to listen to your body and practice these poses mindfully, avoiding any movements that exacerbate your back pain. If you have severe or chronic back pain, consult with a healthcare professional before starting a new yoga practice. read less