Simple Yoga Poses for Back Pain to Get Relief within Minutes

by YogKala · Published February 24, 2016 · Updated February 24, 2016

Do you have a back pain because of sitting or standing for long hours? Just practice these simple Yoga Poses for Back Pain anytime, anywhere and become free from your back pain in only a few minutes with all direction back stretch.

Back pain becomes one of the most general reasons to visit the doctor. The lower back is built up of the vertebrae of the spinal column, ligaments and muscles. Inter-vertebral discs are in-between the spine that are a kind of cushion created of cartilage. It fits exactly between two vertebrae. Any type of disease and injury is higher in people who are overweight or obese, who have a weak back or abdominal muscles and poor postures.

Almost everybody will experience back pain once in their life time. Owing to lack of exercise and poor diet, this risk rise day by day. Relieving pain with Yoga Poses for Back Pain is the perfect choice.

Salabhasana (Locust Pose)

Locust Pose or Salabhasana is a strong backend carried out while lying on the stomach. This pose makes your back stronger, opens the heart, stretches the anterior spine and aids the overcome fear.

Lying on your abdomen with your forehead on the floor.
Put your arms in a straight line behind your back, palms simultaneously and fingers interlocked.
Close up the knees, thighs and legs. Take a complete breaths in and breaths out.
On the next breathing raise your legs, chest and head as high up as possible.
Tightly hold your hands, keep your wrists and arms straight. Thighs must be rotated in a little.
Hold this pose for 30 seconds to 1 minute.
Breathe out, slowly release and then repeat.

Cautions:

Avoid this yoga pose in the condition of Pregnancy, Menstruation and Spondylolisthesis

Dhanurasana (Bow Pose)

This posture is known as Bow pose because of it looks like an archer’s bow; the legs and torso shows the structure of the bow and the arms symbolizes the string.

Lie on your stomach straight and keep your arms by the side of your body.
Fold your knees upwards and clasp your ankles.
Inhale and raise your chest off the floor and pull your feet up with your hands.
Look straight ahead with a smile on your face.
Remain in the posture stable while paying attention on your breathing. Now your body is tight as a bow.
Carry on taking deep breaths as you relax in this position.
After few a seconds, as you breathe out, slowly bring your feet and chest to the floor. Release the ankles and calm down.

Cautions:

Avoid this pose if have problem of high and low blood pressure, neck and back injury, hernia, recent abdominal surgery, headache and migraine.
Women should avoid doing this yoga pose during pregnancy.

Malasana (Garland Pose)

Garland pose is also called, “Wide Squat”. This pose is one of the most beneficial pose of Yoga Poses for Back Pain.

Stand with your legs a bit wider from your hips width then squat down.
Keep your heels firm on the ground.
Push your elbows against your shins and thighs.
At your chest level, join your hands in the Pray/Namaste Pose and look straight.
Keep this pose for 30 seconds to 1 minute.

Cautions:

If you have a chronic back and knee injury, avoid this position. In place of this pose, you can try some other yoga poses for back pain.

Passive Backbend Pose

Add this in End your Yoga Poses for Back Pain with this last pose for the day the passive backend pose to stretch your abdominal muscles to keep relaxed. This passive backbend utilizes gravity and rest to open the spine, chest and shoulders and is also great for digestion.

Place a yoga bolster, thin pillow or folded blanket across your mat.
Lie over the blanket with shoulders at the top end legs at the other end. Rest your head on the ground.
Keep your feet straight ahead and toes pointing upwards.
Bring your arms overhead and relax them on the ground, if your shoulders are feeling tight, keep your arms on a load of blanket.
Remain for 2 or 3 minutes.

Wall Plank

Stand facing the wall at an arm’s distance.
Reach the wall with your hands and straighten them.
Flatten your palms on the wall. Bend ahead with your head facing down.
Lengthen your spine by stretching your back as much as possible.
It will become an L-shape.
You may experience pain near the lower back, if you do bend your knees a bit.
Try this pose for at least 2 minutes.

One of the most general struggles that come from living in a hectic modern society is back pain. But somehow with regular Yoga Poses for Back Pain you can release a tight, aching back and resolve chronic pain doesn’t appear again. Many studies have revealed the power of this antique exercise is that it emphasizes strength, stretching and flexibility to reduce back tenderness.