Back pain, nowadays, has become quite common amongst all those people who have sedentary jobs where they have to sit in front of the computer for most of the hours of the day. In addition, wrong sleeping posture, having a poor diet, lifting heavy weights, and poor body posture makes the situation even worse. As per American Chiropractic Association, over 30 million Americans suffer from low-back pain.
The risk of lower back injury is much higher than obese people with poor posture, weak abdominal and back muscles. But, you don’t have to spend your life suffering from the lower back pain as you can relieve it by doing yoga. You can follow the below-mentioned 7 best yoga poses to easily relieve your lower pain.
Seated Spinal Twist Pose
As far as twisting postures are concerned, you have various choices. One of the common and effective ones is Marichyasana. Now, in order to do this yoga pose correctly, it is important you have kept left leg straight and you have to bend your right leg, ensuring that your foot stays flat. Giving you apt support, you have to place your right hand on the floor behind you and twist hooking your left elbow over your right thigh.
If you find this difficult, you can slowly grab your knee and twist to look over your shoulder. Other options are bending your left leg under you or you can bend both your legs. Make sure you let them fall to the side and then twist in whichever way your knees will be facing.
Benefits –
- Relieves hip and mild backache pain
- Massages abdominal organs including kidneys and livers
- Stimulates the brain
- Strengthens and stretches the spine
- Stretches the shoulders
Downward Dog Pose
This is one of the popular poses of yoga. The best thing about the pose is that it helps rejuvenate your whole body. Your body will be in an inverted V position. Your palms and feet should be grounded on the earth and your hip should be lifted up towards the sky. Both your arms and legs should be straight, your body’s weight should also be divided between your feet and hands.
The eye of the elbows should be facing forward. Your heart will be open and ribcage gets lifted. The shoulders should be squared to the earth and rotated back, downwards and towards the inside. The neck will be in a relaxed position and the crown of your head will be facing the earth, you will be able to gaze both downwards and forward.
Benefits –
- Improves digestion
- Energizes the body
- Strengthens arms and legs
- Helps prevent osteoporosis
- Stretches the hands, calves, shoulders, hamstrings
- Helps relieve the symptoms of menopause
- Enhances digestion
- Promotes blood circulation
- Strengthens the core
- Work Out Knots and Back Pain
- Removes stress
Cat Cow Pose
This is one of the easiest poses of yoga. Both your palms and knees should rest on the ground. Your spine will be in a neutral position. Now, inhale and drop your belly lifting both your gaze and tailbone towards the sky i.e. “Cow Pose”.
Now you need to exhale and make sure you have released the tops of your feet to the floor. Tip your pelvis in the forward direction and tucking your tailbone. Once again, let this action move up your spine. Your spine will be naturally in a round shape. Drop your navel to the spine and drop your head. Have a look at your navel.
Benefits –
- Stretches the front torso and neck
- Provides a gentle massage to the belly organs and the spine
- Improves posture and balance
- Stretches the hip, abdomen, and back
- Creates emotional balance
- Increases coordination
- Relieves stress and calms mind
Plow Pose
For this yoga pose, you need to lie on your back and make sure you bend your legs properly. It is important your legs are together and your feet should also be on the floor. Now, slowly lift both your pelvis and legs from the mat (you can also support yourself with your hands) and bring your knees closer to your forehead.
You can press your arms against your back or you can even clasp your hands. Now, you need to lower them on the mat behind your back. Finally, making a return, roll your backbone on the mat.
Benefits –
- Helps relieve the symptoms of menopause
- Calms the brain
- Reduces stress and fatigue
- Beneficial for diabetic people
- Strengthens the abdominal muscles
- Helps reduce stress
- Therapeutic for leg cramps
- Stretches the spine and shoulders
- Stimulates the abdominal organs and also the thyroid gland
- Makes the spinal cord strong and flexible
- Improves digestion and appetite
- Effective in weight loss
- Stimulates the reproductive organs
Seated Forward Fold
Well, it is much easier to do this pose in a manner that won’t benefit you, but when you do it correctly, it will really help open your lower back and offer relief from back pain. You will be in a seated position and your legs will be stretched forward, you will have to reach your shins, feet and ankles.
Rather than rounding your back, you will have to reach your sternum forward, extending your torso.
Benefits –
- Improves digestion
- Calms the brain, and relieves stress and depression
- Soothes headache and anxiety
- Stretches the hamstrings, spine, and shoulders
- Reduces fat
- Improves reproductive system
- Tones up muscles
- Increases flexibility
Child’s Pose
With the help of this yoga pose you not only get to relax but it also stretches your back and hips. This yoga pose is done on all fours, with your arms stretched forward, and sit back so that your butt get TO rest on your heels.
Benefits –
- Stretches the ankles, thighs, and hips
- Relieves back and neck pain
- Calms the brain and relieves stress, anxiety, & fatigue
- Calms the mind and body
- Great for digestion
- Helps cure back pain
- Increases blood circulation
- Encourages strong and steady breathing
Eagle Pose
This is an advanced pose and requires focus, strength, and balance. This pose will help in both stretching and opening your back while strengthening your hips, calves, ankles, and thighs. With the help of your gaze and breath, this pose will prove beneficial in calming your mind and will also release all the distractions, allowing self-composure and steadiness in the pose.
Garudasana will help build balance, concentration, and focus. This yoga pose is especially for all those people who are suffering from back pain. Since, this pose will open the back lungs, you will enjoy better breathing capacity and beneficial for the people suffering from asthma.
Benefits –
- Strengthens your inner thighs, arms, legs, knees, and ankles
- Improves balance
- Stretches your calves and upper back
- Improved focus
- Improved digestion and circulation
- Alleviates sciatica and rheumatism
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