Apart from those related to injuries, most types of back pain are a result of bad
posture and a stationary position. This is probably unavoidable, what with lifestyles
involving sitting in one place for hours together. While taking breaks in between is
a good idea to stretch your body, it won’t be enough. And one of the best solutions
for this is yoga!
Are you saying you don’t have enough time for an entire yoga routine for your back?
No need to worry. Here we give you specific yoga poses that treat back pain, be it of
the entire back or the lower, middle, or upper back and elaborate on what you need to
do. Choose what your body needs and what you can do.
Many physical and emotional ailments may arise if we don’t take care of our spine.
Practice these poses even if you don’t have any back problems; they’re great for
maintaining a healthy spine and preventing injuries.
In both types of leg raises, the pressure should be on your legs, hands, and abdomen. To ensure the correct posture, always keep your entire back on the floor and let the neck muscles relax all through the asana. This pose strengthens your lower back and abdomen.
Note: If done incorrectly, you might exert more pressure on your lower back and neck, which might be harmful and cause further injury. If you’re new to yoga, remember that you should neither arch your lower back nor use your neck and shoulder muscles.
Alternatively, if you cannot lift the legs while keeping them straight, bend your knees and bring them down toward your face. Then, extend your legs behind your head and retain the pose for as long as possible. This pose strengthens the lower back and improves the flexibility of your spine.
Note: Do not do this pose if you’ve menstrual cramps, glaucoma, hypertension, diarrhea, asthma, or a neck or shoulder injury. Ensure you do not hurt your lower back or neck while lifting your legs.
To begin with:
If you can do these steps easily, do the following:
This pose enhances the flexibility of the spine and strengthens the entire back.
Note: Avoid if you’ve any severe neck, lower back, or shoulder issues. Do not lower the hips in this pose; keep it such that the torso is aligned.
Most of us have a stooped posture with shoulders bent downward. And tight clothing results in inadequate blood circulation, clumsy movements, and interrupted breathing, which can cause headaches. The fish pose helps by relieving the shoulder muscles of the stiffness and also stimulates better circulation. It also works on the shoulder muscles and upper back.
Note: Avoid this pose if you suffer from insomnia, migraines, high or low blood pressure, and any neck or shoulder injury. Do not keep the hands too high near the shoulder, keep the feet and the elbows apart, raise the buttocks, tense the legs, bend the knees, leave the head hanging and not touching the floor, and breathe quickly and noisily.
This asana gives a slight, gentle backward bend to your entire body. It strengthens the lower back, hips, shoulders, and arms, also expands the chest. It helps improve your muscular coordination and body balance.
Note: Anybody can practice this pose, but you may experience foot cramps if you’re new to this. In such cases, sit up, take deep breaths, and gently massage your foot; give it time to subside. Do not keep your head forward, tense the neck and shoulder, drop the hips low, bend the knees, point the fingers inward instead of outward, and face the feet to the sides.
To begin with:
If you can manage the above steps easily:
This pose rotates the vertebrae in both directions and makes the spine flexible. It increases the blood supply to your back, relieves lower back pain and muscle pains in the back and hips, and strengthens the spinal nerves.
Note: Avoid exerting excess pressure if you’ve severe back injury or if any part of the back hurts. Do not lift the hips and buttocks off of the floor, lean the body instead of twisting, compress the spine rather than twist, drop one shoulder, and hang the arm free instead of holding onto the ankle or knee.
The crab pose strengthens the upper, middle, and lower back as it gives the body a backward bend. It also strengthens the arms and shoulder and opens up the chest. This helps with respiratory issues.
Note: Avoid if you’ve had any severe back, knee, arm, or shoulder injury. Do not lower the hips in this pose; keep it such that the torso is aligned.