Benefits Of Yoga: Let us delve into eight effective yoga poses that can help you find relief from lower back pain.
Benefits Of Yoga: 8 Asanas To Get Relief From Lower Back Pain
Lower back pain is a common issue that affects millions of people globally. Sedentary lifestyles, poor posture, and prolonged screen time are some of the primary reasons for back pain. While medications and therapies can provide temporary relief, yoga offers a holistic and long-term solution. Practicing certain yogaasanas cannot only alleviate lower back pain but also strengthen the back muscles, improve posture, and enhance flexibility. Let us delve into eight effective yoga poses that can help you find relief from lower back pain.
How yoga helps in relieving lower back pain
Yoga focuses on stretching and strengthening muscles, improving spinal alignment, and promoting relaxation. Yogasanas for back pain targets tight hips, hamstrings, or weak core muscles. These yoga asanas for lower back pain, when practiced regularly, can provide both immediate and long-term relief from discomfort while boosting overall well-being.
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
Begin on all fours with your wrists aligned under your shoulders and knees under your hips. Alternate between arching your back (Cow) and rounding it (Cat) while breathing deeply. This yoga asanas improve spinal mobility, relieves tension, and strengthens the back.
2. Downward-Facing Dog (Adho Mukha Svanasana)
From a plank position, lift your hips upward, forming an inverted V-shape. Keep your arms and legs straight and your heels grounded. This yogaasana stretches the hamstrings, lengthens the spine, and reduces lower back stiffness.
3. Child's Pose (Balasana)
Sit on your heels, stretch your arms forward, and lower your chest to the ground. Rest your forehead on the mat. This yoga pose gently stretches the lower back, promotes relaxation, and eases tension in the spine.
4. Sphinx Pose
Lie on your stomach and prop yourself up on your elbows, keeping your shoulders aligned with your elbows. Gently lift your chest without straining your lower back. This yoga asana strengthens the lower back muscles and improves spinal flexibility.
5. Bridge Pose (Setu Bandhasana)
Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips upward, keeping your arms by your sides. This yoga pose strengthens the lower back, stretches the spine, and improves posture.
6. Supine Twist (Supta Matsyendrasana)
Lie on your back, extend your arms out to the sides, and bend one knee over the other leg, twisting your torso. Hold and repeat on the other side. This yoga asana relieves tension in the lower back and promotes spinal flexibility.
7. Cobra Pose (Bhujangasana)
Lie face down with your hands under your shoulders. Lift your chest while keeping your lower body grounded. This yoga pose strengthens the back muscles and alleviates lower back pain.
8. Reclined Pigeon Pose (Supta Kapotasana)
Lie on your back and cross one ankle over the opposite knee. Hold the thigh of the grounded leg and gently pull it toward your chest. This yoga asana opens up the hips and reduces tension in the lower back.
Lower back pain can disrupt daily life, but incorporating these yoga asanas into your routine can provide relief and improve overall back health. Remember to practice these poses gently and consistently for the best results. If your pain persists, consult a healthcare professional for a tailored treatment plan. Yoga is not just about flexibility, it's about self-care and finding balance in both body and mind. Take a step toward pain-free living by making these yogaasanas a part of your wellness journey.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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