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Problem of back pain has become very common nowadays. Not only old people, but young people keep complaining about back pain. The main cause of back pain is unhealthy lifestyle and lack of physical activity. Many people experience pain in the middle or lower back. This pain can spread to both sides of the thigh and also to the waist. The problem of back pain increases with age. So let’s see how to get rid of back pain with yoga.
Why Does Back Pain Occur?
Yoga is the best remedy for back pain. Medicines work only temporarily, but by practicing yoga, the muscles of the hips remain strong throughout life. Many people also take painkillers for pain, but continued use of these drugs can harm other parts of your body. Some of the causes of back pain are;
- Heavy weight lifting
- Being overweight.
- Pregnancy.
- Working all day.
- Sitting in one position for hours.
- Leg injury.
- Weak bones during old age.
Yoga for Back Pain.
For those who suffer from back pain, here we will tell you useful yoga poses. You have to do these yoga asanas every day, only then you will get good results.(1)
1. Makarasana.
Makarasana is the first asana for back pain. It is a simple yoga. Anyone can do this well. When performing the asana, one’s posture resembles a makara (crocodile), hence it is called Makarasana.
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How to do Makarasana?
- To do this asana, you first lie on your stomach and touch your chin to the floor.
- After that, keep your hands on your hips.
- Now, put the fingers of the hand under the chin.
2. Shalabhasana.
Shalabhasana is the second asana for back pain. This position is very useful for those who suffer from back pain every day or often. So let’s know the steps to do Shalabhasana.
How to do Shalabhasana?
- At firrst, lie down on the mat on your stomach, and keep your hands close to your hips.
- After that, inhale and lift the right leg up, then lift the leg up 5 to 6 inches.
- Keep breathing and raise the legs for a few seconds.
- Now bring the right leg down and lift the left leg up, wait for a few seconds and now bring the left leg down.
- Do not support your hands, stay like this for some time.
- Do this asana 4 to 5 times a day.
3. Kapotasana.
Kapotasana is the third asana for back pain. This yogasana is useful for stretching the spine and expanding the chest. It is also called Dove Mudra.
How to do Kapotasana?
- At first lie down on your stomach on the floor.
- Raise your body by placing weights on the floor with both hands.
- Keep your face forward.
- Now bend one leg forward and bring it to the another leg.
- Repeat with your hands at the same time.
- Keep the thigh on the floor and the other leg straight.
- Do the same process on the other leg.
4. Balasana.
Balasana is the fourth asana for back pain. It stretches the hips, thighs and ankles and also reduces back pain. Do not do this asana if you have pain or knee pain.
How to do Balasana?
- To do Balasana, first sit in Vajrasana.
- Now move both hands forward and turn the head as low as possible.
- Keep your arms straight in front by touching your head and keep your palms on the floor.
- Initially do this asana for 15 to 20 seconds, later you can increase the time.
5. Downward Facing Dog.
The fifth asana for back pain is downward facing dog. By doing this Yoga asana every day your body balance will improve and strength will increase.
How to do Downward Facing Dog?
- To do the asana, sit on your knees, and keep your hands on the floor.
- Now raise the body by spreading the arms and legs in a V shape.
- While doing this asana, keep the spine straight.
- Do the asana for at least 1 minute every day.
- Pregnant women or those with back injuries should not perform the asana.
6. Markatasana.
Markatasana is the sixth asana for back pain.
How to Do Markatasana?
- At first lie on the floor at waist level, then slowly bend both legs from the knees and make the ankles as much as possible.
- Keep in mind that both your knees and feet are together.
- Slowly spread both arms out to the sides, like an airplane.
- Then slowly lower both legs in the same direction as you breathe on top of each other.
Keep in mind that when you drop your foot to one side, you will turn your neck to the other side of your foot. - This continuous practice causes a lot of tension in your spine, as a result of which the muscles are stressed and relaxed and get relief from back pain easily.
7. Kandharasana.
The next asana for back pain is Kandharasana.
With this continuous practice, the muscles and bones of your hips return to normal, as a result of which the pain is cured automatically. All these asanas are very simple. There is no confusion with these. Pregnant women, adults and children can practice these asanas every day.
How to do Kandharasana?
- At first lie flat, both legs should be in normal position.
- After that, slowly bend the knees, make the ankles close to the toes. Hands should be on the sides of the thighs.
- After that, while breathing in a comfortable position, you should raise the hips and slowly breathe out and return to the normal position.
- You should repeat this process at least five to ten times.
8. Bhujangasana.
Bhujangasana is the eighth asana for back pain.
How to do Bhujangasana?
- To do this, you must first lie down on your back.
- Then slowly bring the two hands together in the hollow space.
- Keep in mind that your palm should be exactly parallel.
- Your feet should be in line.
- Then, raise the part of your waist to the navel slowly as you breathe.
- Feel a stretch at the waist and slowly lower as breathes.
- When you inhale, you will go to the full position of the asana, and then slowly return to the normal position when you exhale.
- Do this asana 4 to 5 times a day.
Frequently Asked Questions.
1. Which yoga pose is best for relieving lower back pain?
While there is no single best yoga pose for everyone, poses that are easy to do for beginners, like Child’s Pose (Balasana), Cobra Pose (Bhujangasana), Cat-Cow Stretch, and Downward-Facing Dog help stretch tight muscles, increase spinal mobility, and relieve lower back pain. For significant pain or pain caused by injury, please seek medical advice from a health care practitioner before practicing yoga.
2. How many times a week should I do yoga if I suffer from back pain?
Gentle yoga, for 20-30 minutes 3-5 times per week, can help you become more flexible, build core and back strength, and over time, reduce chronic back pain for most people. It’s better to do some shorter, intense sessions than to be consistent.
3. Can yoga make back pain worse?
Yes, yoga can worsen back pain if poses are performed incorrectly, pushed beyond your flexibility, or practiced despite certain medical conditions such as a herniated disc, spinal fracture, or acute injury. Beginners should learn proper technique from a qualified instructor and stop immediately if a pose causes sharp or radiating pain.
Bottom Line.
All these Asanas are very useful in back pain. if you do it regularly along with a healthy diet consisted macro and micro nutrients you will get positive result soon.
+1 Source
Verywelfit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.
- Yoga for chronic low back pain: a randomized trial; https://pubmed.ncbi.nlm.nih.gov/22041945/
