Yoga for Back Pain

Therapy

Article by Suman Kannan

November 21st, 2021

Naukasana by Aishwarya Tomar.

Back pain issues have become very common these days due to a sedentary lifestyle, long working hours, less body movement, unhealthy eating habits, wrong postures, etc. These unhealthy lifestyle habits lead to poor blood circulation that slowly result in serious spinal issues like lower back pain, upper back pain, spondylitis, sciatica, etc.

Yoga for back pain helps activate blood circulation to your entire spine by simply practicing these 5 yoga postures on empty stomach everyday. These postures help to realign and strengthen your spinal cord and give a good core, upper, middle and lower back exercise to keep your spine supple and healthy.

Here are the 5 postures:

Utthita Hasta Ardha Uttanasana (Extended Hands Upward Forward Fold)

The first pose in the yoga for back pain sequence is the extended hands upward forward fold. It improves posture and stretches the spine.

Utthita Hasta Ardha Uttanasana (Extended Hands Upward Forward Fold)

Steps:

  1. Inhale deeply and raise your arms upwards, shoulders away from ears.
  2. Exhale and bend forward from the hips at 90 degrees.
  3. Keep reaching forward into the space till you can feel your spine straight and engaged.
  4. Hold the posture for 30 seconds.

Benefits:

  • Strengthens muscles along the spinal cord.
  • Helps improve posture.
  • Gives the hamstring a good stretch.
  • It is an amazing pose for lower back pain.

Contraindications: Pregnant women and people with high blood pressure are advised to avoid doing this pose.

Prasarita Padottanasana (Intense Leg Stretch Pose)

This pose is an amazing stretch in yoga for back pain flow and helps release tension in the spinal region. It effectively works on the lower back muscles, upper back muscles, shoulders, hamstrings and thighs.

Prasarita Padottanasana (Intense Leg Stretch Pose)

Steps:

  1. Inhale and lift the chest slowly opening the heart.
  2. Exhale and slowly bend forward from the hips.
  3. Keeping the spine straight, drop the crown of the head towards the floor in between your legs and hold your toes as shown in the picture.
  4. Hold the posture for 30 seconds and release.

Benefits:

  • Relieves mild back pain.
  • Strengthens and stretches the inner and back legs.
  • Strengthens muscle along the spinal cord.
  • Helps to open the hips, which further supports the lower body.

Contraindications: People with vertigo, migraine and high blood pressure should avoid doing this pose.

Ustrasana (Camel Pose)

Ustrasana is also known as the camel pose. Yoga for back pain sequence mainly focuses on forward bend and backbend poses that releases stiffness in the back pain points. Camel pose is one such backbend pose that is done in a kneeling style. It helps open the heart and gives instant relief to the back.

Ustrasana (Camel Pose)

Steps:

  1. Bring both the legs back, keeping both the knees in kneel down position.
  2. Stand on your knees.
  3. Place your hands on the heel behind. Fingers facing downwards.
  4. Elbows are straight and close to each other.
  5. Inhale and engage the glutes and lift the chest up, as though the centre of the chest is lifted to the ceiling.
  6. Hold the posture for 30 seconds and release.

Benefits:

  • Strengthens the shoulders and back muscles.
  • Stretching deep hip flexors and helps in lower back pain.
  • It is a good heart opener and good for respiration.
  • Good posture for posture correction.

Contraindications: People with a serious neck injury or knee injury should avoid doing this pose.

Bhujangasana (Cobra Pose)

Cobra pose is another backbend posture in yoga for back pain sequence. It mainly helps to strengthen the spinal region and improve flexibility.

Yoga for Kids | Bhujangasana

Steps:

  1. Bring your arms to your sides, palms beside the chest and place your chin on the floor.
  2. Exhale, engage your core.
  3. Inhale, press down through your pubic bone, out through your toes, crown and fingertips.
  4. Raise your head, chest and palms off the floor.
  5. Hold the posture for 30 seconds.
  6. Exhale, come lower down and relax.

Benefits:

  • Strengthens the spine.
  • Stretches chest and lungs, shoulders, and abdomen.
  • Soothes sciatica.

Contraindications: Pregnant women, people with recent abdominal surgeries, headaches or any serious back injury should not perform this pose.

Navasana (Boat Pose)

Navasana, also known as the boat pose, helps strengthen the core muscles and the spine. It improves balance and focus and helps regulate proper blood circulation in the body.

Naukasana

Steps:

  1. From Dandasana (seated extended leg pose), lean back into sit bones.
  2. Inhale lift the feet, shins are parallel to the floor.
  3. Straighten the back, lift the chest and keep your arms straight.
  4. Use your core, engage your stomach, keep balance and hold for 30 seconds.
  5. Exhale and release the posture.

Benefits:

  • Tones and strengthens abdominal muscles.
  • Improves balance and digestion.
  • Strengthens the spine and hip flexors.
  • Stretches the hamstrings.

Contraindications: People with heart ailments, asthma, migraine and pregnant women or menstruating should avoid doing this pose.