“Prevention is better than cure” the very essence of Yoga. Lower back pain can be easily avoided and eliminated by instilling few simple Yoga Asana or poses on a daily basis that help to keep the lower back pain in check and improve spine health.
Here are listed 7 yoga asana which is good for back pain relief.
1. Downward-Facing-Dog Pose ( Adho mukha svanasana):
This classic yoga pose is a great total body stretch that targets back ex-tensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects.
2. Child Pose ( Balasana) :
It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.
3. Pigeon pose ( Kapotasana) :
Which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It might not seem like the most obvious position to treat a back ache , but tight hips can contribute to lower back pain.
4. Wall plank pose :
You need to stand in front of the wall. Reach the wall with your hands and straighten them. Flatten your palms on the wall. Bend forward with your head facing downward. Lengthen your spine by stretching back as much as possible. You will come into an L shape. You may feel pain near the lower back, if you do bend your knees. Try to maintain the spinal stretch for at least 2 minutes. Breath deeply as you stretch your back.
5. Twist the spine :
This stretch offers a soothing massage to the lower back. Place your left hand on your right knee. Take a deep breath and slowly twist your body to your right side. You can also place your right hand on the floor near your right hip. Stretch upward by pressing your hand against the floor. Try to keep your back as straight as possible. Inhale and come back to your center position. Repeat the same stretch on the left side. Suck your tummy in for a deeper stretch.
6. Spine lengthening :
You need to sit in a comfortable position. Try placing a mat on the floor and sit cross legged (you can also sit on your bed, if you like). Your back should be straight and yours shoulders should be relaxed. You need to smile while you practice this yoga pose. In case you would like to practice this pose in standing position, keep your feet parallel. While breathing in slowly raise your arms from both the sides. Interlink your fingers together, with your thumbs touching each other gently.
7. Stretch the spine forward and backward:
By interlinking your fingers, breathe out and stretch your hands to the front. Exhale while you turn to the right. Make sure both your hands are parallel to each other and that they are stretched equally. Try to correct your position to avoid muscle catches. Inhale while you return to the center. Exhale while turning to the right. Come back to the center as you inhale. Unlock the fingers and relax. Place your hands on the ground and push your chest up.
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