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7 Yoga Poses to Relieve Lower Back Pain How It Works To Relieve Backpain

Updated: Sep 21, 2021

Most of the people are facing the backpain issue just because of daily lifestyle. This blog will walk you through the various yoga asanas for back pain or lower back pain. During this scenario of COVID - 19 working from home comes with it's various advantages but also it came with the sitting too much.



Yoga For Backpain


“Many people believe that sitting is the new smoking,” says Ashutosh Sensei. “We're not meant to be hunched over all the time. Any muscle must contract and expand in order to function properly.” Sitting for an extended period of time causes our spines to arch forward. This is where the low back pain comes into play.




A few minutes of yoga practice per day can help you become more aware of your body. This will assist you in identifying areas where you are tense and imbalances exist. This awareness can be used to bring yourself back into balance and alignment.



7 Easy Yoga For Beginners & Seniors To Relieve Lower Back Pain-

  • Child's Pose (Balasana)

  • Reclined Pigeon Pose

  • Cat/Cow

  • Sphinx Pose

  • Downward Facing Dog

  • Standing Forward Bend

  • Reclined Supine Twist




#1 Child's Pose (Balasana) To Relieve From Lower Back Pain


Child's Pose relieves pressure on your lower back by elongating and aligning the spine, which decompresses it and provides a nice stretch.



Child pose


How To Do Child's Pose (Balasana) To Relieve From Lower Back Pain

  • Begin by getting down on your hands and knees. Concentrate on your breathing and start to let your thoughts slow down. Bring your attention inward.

  • Spread your knees apart while keeping your big toes together. Your buttocks should be resting on your heels.

  • Those who have extremely tight hips can keep their knees and thighs together.

  • Sit up straight and lengthen your spine all the way up to your crown of your head.

  • Bow forward on an exhalation, draping your torso between your thighs. The position of your heart and chest should be between or on top of your thighs. Allow your brow to rest on the floor.

  • Maintain long, extended arms with palms facing down. To keep your buttocks in contact with your heels, gently press back with your hands. Extend your limbs from your hips to your armpits, and then even further through your fingertips.

  • Bring your arms back to rest alongside your thighs, palms facing up, for deeper relaxation. Relax your elbows completely.

  • Allow your upper back to broaden. Relax and soften your lower back. Allow all tension to drain from your shoulders, arms, and neck.

  • Close your eyes and keep your gaze drawn inward.

  • Hold for a minute or more while breathing softly.

  • To exit the pose, gently walk your torso upright to sit back on your heels with your hands.



Safety and Precautions for Child's Pose (Balasana)


If you have a knee injury, avoid Child's Pose. Spread your legs wider if you're pregnant, and avoid pressing your stomach against your thighs. If you have a shoulder injury, keep your arms by your sides for the most support. If you feel any discomfort, ease out of the pose.




#2 Reclined Pigeon Pose (Supta Kapotasana) To Relieve From Lower Back Pain


Reclined Pigeon Pose, also known as Supta Kapotasana, is a gentle hip opener that is a great alternative to Pigeon Pose for yogis who have tight hips. This moves, also known as "figure-four," stretches the hips, butt, and inner thighs.


Reclined Pigeon Pose (Supta Kapotasana) To Relieve From Lower Back Pain


How To Do Reclined Pigeon Pose (Supta Kapotasana)

  • Begin by lying on your back with your legs outstretched and your arms alongside your body.

  • Bend your knees and place the soles of your feet on the ground. Then, with the legs, make a figure four by crossing the right ankle over the top of the right knee. Lift the left foot off the ground by flexing the right toes.

  • Thread the right arm through the leg opening and bring the left arm around to the outside of the left leg. Clasp both hands around the left shin or hamstring.

  • The back and head are still flat on the ground. Draw your left shin in towards your body while pressing your right knee away from you.

  • To get out Reclined Pigeon Pose, release the clasp and place both soles of the feet on the ground. Rep on the other side.


Safety and Precautions For Pigeon Pose (Supta Kapotasana)

  • In the reclining pigeon pose, keep the head and neck relaxed.

  • While holding the pose, do not move your body.

  • The shoulders should be relaxed on the floor, away from the ears.

  • To avoid injury, keep the crossed over ankle flexed.





#3 Cat/Cow Pose To Relieve From Lower Back Pain

It promotes mobility and allows for a nice flexion and extension of the spine, as well as "just relieving any tension in the lower back." Cat/Cow also helps you become acquainted with your neutral spine—not too arched and not too rounded—which can aid in posture improvement.


 Cat/Cow Pose


How To Do Cat/Cow Pose

  • Begin in table pose on your hands and knees with a neutral spine. Lift your sit bones upward, press your chest forward, and allow your belly to sink as you inhale and move into cow pose.

  • Lift your head, relax your shoulders away from your ears, and look ahead.

  • Come into cat pose as you exhale, rounding your spine outward, tucking your tailbone in, and drawing your pubic bone forward.

  • Allow your head to fall toward the floor, but don't tuck your chin into your chest. Most importantly, simply unwind.


Safety and Precautions For Cat/Cow Pose

  • Keep your neck in line with your torso if you have a neck injury.

  • If your wrists hurt, rest your forearms on the floor.

  • Pregnant women should only do Cow pose and avoid letting their belly drop.

  • Put a blanket under your knees if they hurt.

  • Do not practice yoga for at least 4-6 hours after eating.


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.




#4 Sphinx Pose (Salamba Bhujangasana) To Relieve From Lower Back Pain


Sphinx pose creates a nice natural curve of the lower back." It also slightly engages your abs, which is beneficial for supporting your lower back.


Sphinx Pose (Salamba Bhujangasana) For Back Pain


How To Do Sphinx Pose (Salamba Bhujangasana)

  • Begin by lying face down on the floor, legs extended behind you, hip-width apart. Maintain a neutral posture with your arms at your sides and your chin on the mat. Spread your toes and press the tops of your feet into the mat. Tucking your toes can cause a crunch in your spine.

  • Raise your arms and place your elbows under your shoulders, with your forearms parallel to the floor. Point your middle fingers straight ahead.

  • Press your forearms into the floor and lift your head and chest off the floor on an inhalation. Put your pubic bone down on the floor. Engage your legs firmly. To help lengthen your low back, roll your outer thighs slightly toward the floor.

  • Maintain a tucked-in position with your elbows. Draw your chest forward and your shoulder blades down your back. Stretch your tailbone all the way to your heels.

  • Allow your face and eyes to relax. Bring your chin to the back of your neck. Examine your "third eye," or the space between your brows.

  • Hold for a total of 10 breaths. Exhale as you slowly lower your torso, chest, and head to the floor to release. Arms should be at your sides. Rest quietly by turning your head to the side.


Safety and Precautions Sphinx Pose (Salamba Bhujangasana)


If you have a recent or chronic back, arm, or shoulder injury, avoid Sphinx Pose. Pregnant women should avoid doing this pose on the floor; however, they can do it standing with their forearms against a wall (see Modifications & Variations, below).



#5 Downward Facing Dog (Adho Mukha Svanasana) To Relieve From Lower Back Pain


"Sometimes we get lower back pains because the backs of our legs are so tight," Tyler says. Down Dog is an excellent stretch for your hamstrings and calves. If you're feeling particularly tight, you can bend your knees slightly to make the stretch more comfortable.



Downward facing dog To Relieve From Lower Back Pain


How To Do Downward Facing Dog (Adho Mukha Svanasana)

  • Come to your hands and knees, placing your wrists beneath your shoulders and your knees beneath your hips.

  • Lift your hips and straighten your legs by curling your toes under and pushing back through your hands.

  • Spread your fingers and work your way down from your forearms to your fingertips.

  • Rotate your upper arms outward to broaden your collarbones.

  • Allow your head to dangle and move your shoulder blades away from your ears and toward your hips.

  • Engage your quadriceps strongly to relieve the weight of your body on your arms. This action contributes significantly to this being a resting pose.

  • Turn your thighs inward, keep your tail high, and sink your heels into the floor.

  • Come forward to a plank position to ensure that the distance between your hands and feet is correct. In both of these poses, the distance between the hands and feet should be the same. In order to get the heels to the floor in Down Dog, do not step the feet toward the hands.

  • Exhale and bend your knees to release, then return to hands and knees.


Safety and Precautions Downward Facing Dog (Adho Mukha Svanasana)


Those with stiff or weak back muscles, tight hamstrings, sciatica, or knee problems should ease into and out of Downward Facing Dog, keeping the knees bent and the back straight.




#6 Standing Forward Bend (Padahastasana) To Relieve From Lower Back Pain


This stretch also stretches the backs of the legs and lengthens the spine, which both help to relieve lower back pain. If straightening your legs hurts your back, modify by keeping your knees slightly bent.





How To Do Standing Forward Bend (Padahastasana)

  • Place your feet together and take a deep breath. Bend your knees slightly and fold your torso over your legs, moving from your hips rather than your lower back.

  • Place your hands on the ground in front of you, either next to your feet or on the ground in front of you.

  • Inhale and exhale while extending your chest to lengthen your spine. Maintain a forward-facing gaze.

  • Exhale and gently press both legs into a straight position. Raise your kneecaps and gently spiral your upper and inner thighs back. Maintain a straight line with your legs without overextending them.

  • Exhale by extending your torso down without rounding your back. Maintain a long neck, extending the crown of your head toward the ground. Draw your shoulders down the back of your neck.


Safety and Precautions For Standing Forward Bend (Padahastasana)


To keep your spine safe and stretch your back of the thighs, bend your knees slightly forward from a standing position. This will allow your hip to hinge well and your spine to be in an elongated position. As a beginner, you should try to keep your spine almost straight to avoid lower back pain.




#7 Reclined Supine Twist (Apanasana) To Relieve From Lower Back Pain


This is a great stretch for the lower back and can help relieve pain if you're tight. Twisting movements, on the other hand, can irritate the lower back in some people. Stop doing this stretch if it begins to hurt. If you're really tight, she recommends putting a towel underneath your knees to help you ease into it.


Reclined Supine Twist (Apanasana) To Relieve From Lower Back Pain


How To Do Reclined Supine Twist (Apanasana)

  • Begin by lying on your back, knees bent and feet flat on the floor. For added neck support, place your head on a pillow or blanket. Allow your arms to hang at your sides.

  • Draw both knees to your chest and clasp your hands around them on an exhalation. Knee-to-Chest Pose is what it's called (Apanasana).

  • Extend your left leg across the floor, keeping your right knee close to your chest. Extend your right arm at shoulder height along the floor, palm facing down.

  • Shift your hips to the right slightly. Put your left hand on the outside of your right knee. Drop your right knee over the left side of your body as you exhale. Maintain a gentle grip on your right knee with your left hand.

  • Shift your gaze to the right. Relax your gaze to your right fingertips. Maintain a pressing motion with your shoulder blades toward the floor and away from your ears. Allow gravity to pull your knee even closer to the floor. Allow your foot to rest if your right toes can touch the floor.

  • Hold the pose for ten to twenty-five breaths. Slowly return to centre on an inhalation, bringing both knees to your chest in Knees-to-Chest Pose (Apanasana).

  • Exhale and extend your right leg parallel to the floor. Steps 3-6 should be repeated on the opposite side.

  • When you're finished with the pose, take a few breaths in Knee-to-Chest Pose by hugging your knees to your chest (Apanasana). Then, exhale slowly as you extend both legs along the floor.


Safety and Precautions For Reclined Supine Twist (Apanasana)


If you have a recent or ongoing knee, hip, or back injury, avoid this pose. This pose should not cause any discomfort. If you feel any pain in your back or knee, slowly exit the pose.


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.







Yoga to cure backpain




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