Say Goodbye to Back Pain: Yoga Poses for a Healthy Spine

Back pain is a common problem that many people suffer from every day of their lives. The majority of workers employed at desk jobs suffer from back pain. Exercises relieve back pain and prevent it from getting severe. Millions of people worldwide suffer from back pain, which is frequently triggered by an imbalance in the muscles, a lack of exercise, and bad posture. Incorporating specific workouts into your routine can help reduce pain and strengthen the muscles supporting your spine, although in serious situations, consulting a physician is essential. 

Balasana(child’s pose)

• Sit on your knees or do a vajrasana pose.
• Take a deep breath and raise your hand upward.
• Slowly exhale and raise your hands.
• Then bend your body through a hip joint parallel to the ground; your forehead should touch the mat with your palm facing downward.
• Hold the pose for 5 to 6 deep breaths and concentrate on the surrounding sounds.

 Bhujangasana(cobra pose)

• Lay on the yoga mat with your belly facing downward.
• Raise your toes, move your palms besides your shoulders, and then slowly inhale and bend your thorax upwards.
• The waist should be in touch with the ground; hold this pose for 5 to 7 seconds, then exhale and go back to the starting pose.
• Repeat this 4 to 5 times, and then increase the time gradually.

 Marjaryasana – Bitilasana  (cat cow pose)

• Start from the table-top position with your palm touching the ground and your toes relaxed.
• Deeply inhale and move your head upwards to the sky.
• Slowly exhale and arch your spine like a bow, compress your belly button to the spine, and bend your neck downwards to place your head between the shoulders.
• Deeply inhale again, repeat the process 5 to 6 times, and relax afterwards in the tabletop position.

 Uttanasana (standing forward bend)

• Stand on your mat, inhale, and raise your hands upwards.
• Slowly exhale and bend your body, and try to touch your toes; both knees should be stretched.
• If you can’t touch your toes, then slightly bend your knees outwards and try to touch the toes.
• Hold this pose for 5 seconds, then inhale and stand.
• Repeat this 3 to 4 times.

References:

• The Yoga Institute: yoga for lower back pain

• Yoga treatment for chronic non‐specific low back pain