Can yoga really help in Lower Back Pain ?
Lower back pain can be a debilitating condition which affects people from all age groups. It can be caused due to prolonged sitting or standing, incorrect posture, heavy lifting, or strain due to an awkward movement. People who spend a lot of time on computers or laptops for work may be sitting with a hunched back and not stretching their spine as often as they should. This can result in back pain over time.
Can yoga help in back pain?
Yoga could be a great way to relieve back pain and improve overall posture. Regular stretching can increase the flexibility of the spine by increasing the blood flow to tight muscles. Yoga poses can help ease the back pain and strengthen and calm the mind.
What are the best yoga poses for lower back pain?
We have compiled a sequence of 5 best yoga poses that can reduce the back pain.
1. Marjariasana or Cat pose - This is a very gentle way to massage your lower back and strengthen the back muscles. It also increases flexibility in the lower back. Marjariasana is a good way to warm up the back muscles before moving on to other asanas.
- Come to table-top position with your knees and palms on the mat
- Place your knees hip-width apart and palms shoulder-width apart
- Place your palms perpendicular to the floor with shoulders stacked over your palms
- Spread your toes and place your weight evenly on your feet
- Firm your thigh muscles while rotating them inwards
- Relax your shoulders and roll them back and down
- Inhale deeply and slowly raise your chin up while pushing your stomach towards the floor
- Hold the pose here and take a few deep breaths
- Exhale and slowly bring your chin down towards the chest and pushing the stomach and spine up making a curve
- Repeat this sequence with a deep inhalation and a deep exhalation for a few minutes
2. Makarasana or Crocodile pose - This yoga pose relieves back pain immediately and creates a natural curve in the lower back. It engages the abs to support the lower back.
- Lie down on your stomach with your arms stretched out closer to your head
- Inhale and slowly lift your chin and chest up looking straight ahead
- Keep your shoulder relaxed and away from the neck and stay here for 1-3 minutes
- Breathe slowly and deeply and feel this gentle stretch to your lower back
3. Bhujangasana or Cobra pose - This pose reduces the stiffness in the lower back and relieves back pain immediately. It strengthens the spine, shoulders and opens the chest. It also increases blood circulation throughout the body and strengthens the digestive system.
- Lie on your stomach and put your arms by the side of your chest
- Inhale and raise your head and chest off the mat keeping the hips down
- Keep your elbows bent and tucked closer to your lower ribs
- You can keep the neck straight or look up for intense stretch
- Exhale and come down on the mat
4. Salabhasana or Locust pose - This pose prepares one for deeper back bending and strengthens the back, buttocks, legs and arms. It activates abdominal organs and also calms the mind and improves blood circulation.
- Lie on your stomach with your arms next to your torso and palms facing up
- Slowly lift your legs off the mat, halfway, or all the way up
- To deepen the pose, lift your head, chest, and arms
- Remain in this pose for up to 1 minute and release the pose with exhalation
5. Setubandhasana or Bridge pose - This is an inverted back bending asana. It strengthens the back, buttocks and hamstring muscles. It stimulates lungs, thyroid gland and abdominal organs.
- Lie on your back with your knees bent and heels drawn closer to your hips
- Rest your arms alongside your body
- Press your feet and arms into the floor as you lift your hips up
- Continue lifting until your thighs are parallel to the floor
- Support your back by putting your palms on the waist or by interlocking your palms together on the mat
- Release by slowly placing your spine back down to the floor, vertebra by vertebra
Should I do yoga if I have lower back pain?
Yoga can improve overall posture and reduce back pain. It can also alleviate the stress and frustration that accompanies the pain. It is important to take it slow and gentle initially, and to use blocks and props to reduce any discomfort. As you become stronger and have more strength in your back and core, you can deepen the practice. However, it is advised to consult your doctor before starting any of these yogasanas if you have major back pain issues, pain due to slipped disc or sciatica, or any major surgery in your abdomen.
Yoga can be a great way to reduce back pain and improve posture, as long as it is done mindfully and with caution. The right yoga poses can help to strengthen the spine, reduce stiffness, calm the mind and improve blood circulation. With the help of these yoga poses, you can get relief from the pain and improve your overall posture.
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