5 Easy Yoga Asanas for Back Pain Relief

yoga for back pain

The spinal cord is responsible, in some way or the other to keep the whole body together and healthy. It is the root that strengthens and keeps the body erect, and has great impact overall.

But due to our unhealthy lifestyles, most of us are stuck with a whole lot of back problems, sciatica neuritis included.

If you are a victim of a weak spine, here are five easy yoga asanas for back pain:

1. Trikonasana

yoga for back painStand with your feet parallel about three feet apart to each other. Rotate your right foot so the right heel is in line with the arch of the left foot.

Now, with your arms extended to the side, tilt at the hip to reach your right hand toward the ground. Rotate your body to the side and reach the fingers of your left hand in an upward direction.

Look at your left hand and hold for five to seven breaths. Switch sides and repeat the same.

2. Bitilasana

back pain exercises

Create a table position with your hands and knees, arching your back and rounding it as you push down on the floor with your hands and tops of your feet.

These postures help to massage the spine, while also stretching the back and the torso. These postures are a great way to keep the back pain at a bay.

3. Ardha Matsyendrasana

exercise for lower back pain

You have many options when it comes to try this yoga asanas for back pain.

One of the basic and effective ones is ardha matsyendrasana.

Begin by keeping your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support like a tripod, and twist so you can hook your left elbow over the right thigh.

4. Paschimottanasana

yoga asanas for back pain

It’s easy to do this asana, but by doing it right it can open the lower back and offer relief from stiffness and pain.

From a seated position with your legs extended forward, reach for your shins, ankles, or feet, bending at the hips. Instead of rounding your back, continue to reach your sternum forward, lengthening the torso.

If this hurts your back, bend your knees as per requirement.

5. Salabhasana

yoga for lower back pain

Salabhasana is a great way to strengthen your back.

First, lie on your stomach with your arms beside you, and your forehead flat on the floor.

Slowly lift your head, torso, arms, and legs away from the floor. As you do this, your thighs should be rotated in somewhat and you should feel your body elongate from head to toe.

Hold this for about thirty seconds to a minute.

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