Back pain can lead to several discomforts that will jeopardize the normal lives of a person to a greater extent. It is one of the common issues in today’s fast-paced lifestyle that affects the quality of life. Although there are various ways available for overcoming the problem, yoga offers a natural and effective way to ease tension. However, it is important to know the best yoga poses for back pain to deepen the wellness journey. Yoga involves stretch building, deep breathing, and other exercises that help get relief from back pain with the best results.
What are the best yoga poses for back pain?
Knowing the best yoga poses for back pain will help overcome the condition with the best results. On the other hand, one should know how to perform them properly to avoid strains and other problems.
6 Best Yoga Poses for Back Pain Relief (Beginner-Friendly Guide)
1. Adho Mukha Svanasana (Downward-facing dog pose)
Forming a plank position is the first step to performing this yoga, and one should lift their hips toward the ceiling to create an inverted V-shape. The next step is to press the heels toward the mat and engage the core. Doing this yoga strengthens the upper back, elongates the spine, and stretches the spine.
2. Bhujangasana (Cobra pose)
Bhujangasana is one of the best yoga poses for back pain because it provides methods to experience the desired outcomes. However, it is wise to perform this yoga carefully to reduce unwanted problems. To do this yoga, one should first place their palms flat directly under their shoulders. They should now bend their elbows back and hug them into their sides.
The next step is to pause for a moment and look down at the mat with their neck in a neutral position. A person should anchor their pubic bone to the floor and inhale to lift their chest off the floor. At the same time, he/she should ensure that their elbows continue hugging the sides and keep their neck neutral.
3. Balasana (Child’s pose)
Balasana, also known as child’s pose, is highly useful for lowering back pain. It plays a vital role in stretching the lower back, hips, and spine. Furthermore, the pose calms down the nervous system effectively, which gives way to gain more benefits.
The first step is to start on one’s hands and knees. The next step is gently stretching the spine, hips, and thighs. A person should now kneel on the mat with big toes touching and sit back on his/her heels and fold forward by stretching out arms. Finally, he/she should rest their forehead on the mat and breathe deeply.
4. Marjaryasana-Bitilasana (Cat-cow pose)
It involves two poses, allowing a person to get relief from back pain. One should practice this pose in a tabletop position, placing hands under the shoulders and knees under the hips. The next step is inhaling while arching the back and lifting the tailbone and head. In the next step, a person should exhale as they round their spine, tucking the chin and pelvis. Repeating the pose for 8-10 cycles will help lower the back pain.
5. Paschimottanasana—The best yoga asanas for back pain
Paschimottanasana is a seated forward bend pose that works well for lowering back pain with high efficiency. It is one of the best yoga asanas for back pain that helps a lot to lower the problem. The first step is one should sit on the floor with his/her legs stretched out in front of them. They should keep their back straight and toes pointing upward.
The second step involves sitting up tall and lengthening their spine as they inhale. Now, they should bend forward from their hips slowly. Furthermore, they should keep their back as straight as possible and hold onto their feet if possible. The third step is to let their head naturally relax their shoulders, and focus on breathing slowly and deeply.
6. Setu Bandhasana (Bridge pose)
Setu Bandhasana is one of the best yoga poses for back pain that strengthens the glutes and the lower back and stretches the front body. To perform this yoga, one should lie on his/her back with their knees bent, feet flat on the ground, and arms by their side. In the next step, they should press into their feet to lift their hips while keeping their shoulders and head grounded.
Tips for performing the best yoga poses for lower back pain safely
Anyone who wants to perform the best yoga poses for lower back pain safely should follow the tips below.
1. Listening to the body first
One should listen to his/her body before performing yoga poses because it gives methods to minimize discomfort and other complications. Starting slowly enables a person to perform yoga poses step-by-step.
2. Using props
It is wise to use props such as folded blankets, yoga blocks, or bolsters to perform yoga poses with ease.
3. Avoiding deep backbends or twists
While carrying out yoga poses, one should avoid deep backbends or twists and stick with gentle movements to build strength gradually.
4. Moving slowly and mindfully
Sudden movements can aggravate the back, and people should avoid them. Moving slowly and mindfully will do major wonders for them.
5. Joining a yoga class
Doing yoga without proper instructions can lead to various problems, and joining a yoga class will help beginners to understand how to perform poses correctly. Performing yoga with a trained instructor will help reap the benefits, including yoga stretches for back pain management.
6. Consistency is the key
Consistency is the key, and performing yoga poses regularly allows a person to maintain his/her health in good condition.
Conclusion
Back pain can affect a person in various ways, and managing the pain will become difficult for many people. Knowing the best yoga poses for back pain provides ways to get relief from back pain effectively. At the same time, one should consider performing them with attention, which helps lower complications. Doing yoga poses properly makes a person feel better and enables them to overcome strains and other issues.
