Top 5 Yoga Postures for Back Pain

8 out of every 10 people suffer from back pain. It is one of most common ailments around the world and almost everyone suffers from back

pain at some point in their lives. There are multiple factors that causes back ache, I have

listed here a few of the major contributors.

Wrong Postures• Often wrong postures are the culprits of causing

back pain. • Watch out if you are sitting for long hours before

the computer screen, or you have slumped shoulder, these could cause back pain. • Maintaining proper postures, whether you sit,

stand or sleep, is important to ward off back pain.

Sedentary Lifestyle

• Living a sedentary lifestyle can trigger back pain. •Doing cardiovascular exercises regularly. • Exercises are important to maintain your weight and strengthen muscles around your back.

Stress• Stress is another major reason of getting back ache. • People who are more stressed are 4 times at higher

risk of suffering from back pain. • Most of the time, stressed are caused due to prolong

unsolved issues facing at work or home front. • Key point here is to face and tackle the problems at

hand.

Long Sitting Hours

• Sitting in one posture for long hours causes back pain. • When you are at work or home working on

your computer, make it a point to take short breaks in between. • Being in one position for long hours put

pressure on your back and spine causing back pain.

Improper Footwear

• Run and meet errands of day-to-day life, then it can cause back ache.• Choose a proper footwear that can support

your weight, heel and leg muscles well. Plus, avoid wearing high heels (for ladies) and flip flops (as they are too flat).

Yoga Postures for Relieving Back Pain

It is one of most common ailments around the world

and almost everyone suffers from back pain at some

point in their lives. Here are few yoga postures for relieving back pain.

Adho Mukha Svanasana (Downward Facing Dog Posture)• Excellent for lower back health and spinal traction. •Great for your entire body, adho mukha svanasana stretches your lower back muscles. •Regular practice of this yoga asana can reduce your back ache drastically in a matter of weeks.

Steps to do Adho Mukha Svanasana

• Spread a yoga mat and stand with your feet hip distance apart.• Bend to come on your fours (legs and hands), an

inverted V-shape.• Distribute your entire pressure on your hands &

feet and balance well.• Inhale & exhale and focus on your breathing.

Balasana (Child’s Pose)

• Balasana is a simple relaxation yoga pose that helps relieve stress by stretching the back muscles. • Practicing this yoga pose can help you strengthen the thigh muscles, ankles and hips, to help you relax and reduce back pain.

Steps to do Balasana• Kneel on a yoga mat and slowly rest your hips on

your feet.• Bend your upper body and lean towards the floor.• Place your chest in between your thighs and rest

your forehead on the ground.• Relax your hands and let it lay on the floor freely.• Breathe gently and continue the process for 2 to 3

minutes.

Supta Matsyendrasana

• It is a great yoga asana to relieve your body from day-to-day life’s anxieties and alleviates you from back pain. • Practicing the Supta Matsyendrasana on a daily

basis can help reduce back pain by stretching the spine, and thigh muscles. • This classic yoga pose can be practiced both by

beginners and experts.

Supta Matsyendrasana

• Lie your back on a yoga mat and rest your head on a pillow or a cushion• Let your arms spread on both the sides• Hold this posture for 1 to 2 min and release

slowly• Inhale whenever you bring left or right leg near

your chest• Continue each sequence for 2 minute each

Rajakapotasana (King Pigeon pose)

•Derived from the Sanskrit word ‘raja’ which means ‘king’, ‘kapota’ meaning ‘pigeon’ and ‘asana’ means ‘posture’. • The Rajakapotasana may be a little difficult for beginners but can be of great relief to your aching back by strengthening the thigh muscles.

Trikonasana (Triangle Pose)

• The Trikonasana at least 4 times a week can prevent and reduce back ache. • The triangle pose needs to have an open eye

to maintain balance of the body. • Practicing this yoga benefit mostly the

lower body part.

Steps to Trikonasana

• Stand on your yoga mat and spread your legs keeping a distance of 3 to 4 ft.• Ensure that you are keeping a right balance• Spread your arms at your shoulder height• Repeat this process for both the sides and hold for

2 to 3 minutes for each side.

Steps to do Rajakapotasana

•Kneel on the yoga mat.• Stretch out your right leg and bend your left knee.• Bend your back leg so that your foot is facing the ceiling.•Repeat the position in sequence for both the sides.

How to Do Yoga?• Yoga can aggravate pain if practiced in an incorrect manner. So it is

suggested to practice yoga postures under an expert yoga trainer, at least in the beginning phase.

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