INTRODUCTION
best yoga poses for instant back pain relief: Back pain is a problem that affects people of all ages. It can be caused by a variety of factors, including poor posture, muscle positioning, sedentary lifestyle, and stress. This condition causes tension in the spine and surrounding joints, causing discomfort and stiffness. Fortunately, yoga can provide instant relief by increasing flexibility and reducing tension, and strengthening the spine through targeted poses and mindful breathing techniques.
Causes of Back Pain
1. Poor Posture: Slouching, hunching, or standing and sitting with incorrect alignment can put excessive strain on the spine, leading to muscle strain and so on.
2. Muscle Strain: Stress, anxiety, or prolonged physical activity can cause stiffness and tension in the back muscles, resulting in pain and limitation of movement.
3. Sedentary Lifestyle: Lack of physical activity weakens the back muscles, reducing their ability to support the spine, increasing susceptibility to pain and injury.
4. Stress: Chronic muscle tension, inflammation, and pain perception can lead to altered posture. All of these factors can contribute to back pain.
How yoga helps relieve back pain
1. Improved flexibility and reduced stress
Yoga involves stretching and lengthening muscles, especially those around the buttocks, hips, and legs, to improve flexibility and reduce stiffness. Mindful breathing techniques can help reduce back tension by promoting relaxation.
2. Strengthening the spine
Many yoga asanas strengthen the spine, and range of motion, which provides the necessary support for the spine, and awareness of proper back alignment through yoga can reduce stress on the back and reduce the risk of pain.
10 yoga asanas to relieve back pain
1. Cat-Cow Pose (Marjaryasana-Bitalasana)
There is a gentle flow between the cat and the cow and it increases flexibility in the spine and reduces tension.
How to do it
1. Come to your knees with your hands on the floor.
2. Make sure your wrists are shoulder-width apart and in line with your shoulders.
3. Make sure your knees are hip-distance apart and in line with your hips.
4. Inhale.
5. As you inhale, press your shins into the ground, press your palms together, and look at your thighs, giving your body a round look.
6. As you exhale, first lower your belly toward the ground and then slowly raise your gaze.
7. Do ten rounds of Cat and Cow with your breath, and then sit back on your heels and relax.
Benefits
• Promotes spinal mobility.
• Helps reduce stiffness.
• Helps improve body awareness.
2. Child’s Pose (Balasana)
This is a relaxing pose that stretches the spine, hips, and shoulders while you relax.
How to do it
1. Start on your hands and knees, keeping your knees hip-width apart and touching your big toes.
2. Lower your hips toward your heels and extend your arms in front of you, reaching
to the top of the mat.
3. Rest your forehead on the mat and release tension in your neck and shoulders.
4. Take long, steady breaths while you are in this pose.
Benefits
• Helps reduce back pain.
• Helps open the pelvic floor.
• Promotes relaxation by reducing stress.
3. Downward-Facing Dog (Adhomukha Svanasana)
This is a classic yoga pose that stretches the spine, hamstrings, and shoulders while also strengthening the back.
How to do it
1. Stand in Tadasana with your feet together.
2. Inhale and raise your arms.
3. Exhale and bend forward.
4. Jump backward, keeping your hands close to your feet.
5. Keep your feet hip-width apart.
6. Keep your hands on your feet straight.
7. Reach your heels to the floor.
8. Keep your spine straight.
9. Your head and neck should be in line with your spine.
Benefits
• Helps strengthen the back, arms, and legs.
• Helps increase flexibility in the hamstrings and spine.
• Helps improve circulation.
4. Forward Bend (Uttanasana)
This asana is a deep stretch that releases tension in the lower back and hamstrings.
How to do it
1.Stand in front of your mat in Mountain Pose with your feet parallel and slightly apart.
Inhale as you lift your arms up.
2. As you exhale, extend your arms out to your sides and bend your torso forward to form a forward fold.
3. Keep your back as long as possible but flat. When your pelvis reaches full forward rotation, your pelvis should be rounded.
4. Keep your gaze down at your feet as you allow your head to become heavy.
5. When you reach your full forward bend, rest your fingertips or palms on the floor with your toes.
6. When you are ready to jump or step back, bend your palms as much as necessary to keep them flat on the floor.
Benefits
• Helps relieve back and leg tension.
• Helps calm the nervous system.
• Improves sleep.
5. Sphinx Pose (Salamba Bhujangasana)
This pose strengthens the spine and stretches the chest and shoulders.
How to do it
1. Lie on your stomach and lift your upper body off the mat by bringing your elbows under your shoulders so that your arms are long and parallel to the floor.
2. Keep your chest and ribs flat and parallel.
3. Keep your arms and palms flat and parallel to the mat.
4. Press your palms together with your palms.
5. Engage your glutes to press your hips into the mat.
6. Also press the tops of your feet.
7. Keep your head and neck in a neutral position and gaze down at your feet.
8. Hold this pose for five to ten breaths.
Benefits
• Helps strengthen the lower back
• Helps reduce stiffness
• Helps with digestion
6. Supine Twist (Supta Matsyendrasana)
A restorative spinal twist that works to increase mobility and promote detoxification.
How to do it
1. Lie on your back with your right knee bent and hugged to your chest.
2. Use your left hand to pull your left knee over your midline and place it on the floor on your left side.
3. Lift your hips and press them slightly to the right.
4. Extend your right arm out from your shoulder.
5. Bring your left arm to your knee and apply gentle downward pressure.
6. Turn your head and look over your right shoulder.
7. Switch sides after ten breaths.
Benefits
• Stretches the back, glutes
• Helps hydrate the spinal discs.
• Stimulates digestion.
7. Bridge Pose (Setu Bandhasana)
This is a strengthening pose that engages the back, glutes, and thighs while opening the chest.
How to do it
1.To begin this pose, lie on your back.
2. Bend your knees and place your feet hip-width apart on the floor, keeping your knees and ankles in a straight line ten to twelve inches from your hips.
3. Keep your arms by your side, facing down.
4. As you breathe in, gently lift your lower back, middle back, and upper back off the floor. Slowly roll your shoulders back, allowing your chin to touch your chest and chin without lowering it. Support your weight with your shoulders, arms, and legs. You should feel strong in this pose. Both thighs should be parallel to each other and the floor.
5. If you wish, you can interlace your fingers and push your hands into the floor to lift your torso slightly. Or you can support your back with your palms.
6. Keep breathing easily.
7. Hold this pose for one to two minutes and slowly return to the starting position as you exhale.
Benefits
• Helps increase spinal flexibility.
• Helps strengthen the lower back.
• Helps improve blood circulation.
8. Cobra Pose (Bhujangasana)
This is a rejuvenating pose that helps reduce stress by promoting back flexibility.
How to do it
1. Lie on your stomach with your hands on your shoulders and your fingers pointing forward.
2. Keep your hands close to your chest and don’t let your elbows go out to the sides.
3. Press your hands together to gently lift your head, chest, and shoulders.
4. You can lift up halfway, halfway, or all the way.
5. Bend your elbows slightly.
6. To deepen the pose, you can drop your head back.
7. As you exhale, lower back down to your mat.
8. Bring your hands to your sides and relax your head.
9. Gently move your hips from side to side to release tension in your lower back.
Benefits
• Helps strengthen your back muscles.
• Helps open your chest and shoulders.
• Helps relieve fatigue and stress
9. Pigeon Pose (Supta Kapotasana)
This is a gentle hip opener that relieves tension in your lower back and glutes.
How to do it
1. Lie on your back on a mat with your knees bent and your feet flat on the floor.
2. Bring your right knee into your chest and bend it into your foot, crossing your right ankle over your left knee.
3. Options to stay here If you want to go a little deeper, lift your left leg off the ground. Reach both hands between your legs to grab the back of your left thigh.
4. Make sure your knee is on the edge of your foot and keep it bent gently with your right leg.
5. Relax your shoulders and open your jaw and take a deep breath.
6. To come out of this asana, gently lower your left leg to the floor and straighten it on the other side to balance it.
Benefits
• Relieves sciatica pain.
• Helps stretch the hips and glutes.
• Helps relieve tension in the lower back.
10. Legs Up the Wall Pose (Viparita Karani)
This is a restorative pose that promotes relaxation and helps relieve pressure on the spine.
How to do it
1.Start this asana by keeping your hips close to the wall on your mat and placing your legs against the wall.
2. You can place a pillow or folded blanket under your hips. This requires more flexibility. For example, you can use a pillow or a pillow under your head and neck, with your hips close to the wall.
3. Relax completely in the asana and bring your attention inward. This way you will slowly begin to experience the sensation of being in the pose.
4. Keep your arms at your sides or on your head in a comfortable position.
5. Stay in this position for as long as you like.
Benefits
• Helps relieve lower back tension.
• Promotes blood circulation.
• Helps reduce stress and fatigue.
Practicing yoga safely
• Start slowly: If you are new to yoga, you should start with a comfortable pose.
• Listen to your body: Avoid any poses that cause discomfort.
• Modify as needed: Adjust the poses to suit your flexibility.
• Focus on your breath: Keep your breathing steady and deep.
• Be consistent: Regular practice helps to get the best results.
• Seek professional advice: If you have any medical conditions, seek the guidance of a qualified instructor.
• Practice mindfulness: Be mindful and avoid comparing yourself to others.
Conclusion
Incorporating yoga into your routine can help reduce back pain and strengthen your core. Improve overall well-being. Yoga offers a natural and effective way to support spinal health while increasing relaxation and flexibility.
