Yoga Exercises For Lower Back Pain- Exercise Your Pain Away
If you ever thought you have to live with your back pain forever then you would be happy to know that you are wrong, yoga with ongoing practice will eliminate your back pain from the root cause. The need to exercise your back muscles becomes necessary with increasing back pain problems in the modern society. This pain can limit your body functioning and diminish your productivity. The term back pain can range from constant burning to sharp pain that can make your life miserable.
Yoga cures back pain has been proved by a study conducted by the National Centre for Complementary and Alternative Medicine that included 12-week yoga classes. At the end of the study it was found that yoga participants experienced less pain and improved body functioning as compared to the candidates who took part in exercise programs and self-care at home.
These exercises are for mild to moderate back pain, but if your back pain is severe it is best to see a doctor, if your doctor permits you may go ahead with these poses. Also don’t forget to check my review on the best back massagers, that will provide you the comfort and care from your home.
1. Steps for the Locust pose (Salabhasana)
- Lie down on your belly with you arms resting to the sides and palms facing up.
- Rest your chin on the mat and your feets apart.
- With your toes pointed, let the top part of your feet rest on the mat.
- First inhale and then exhale by raising your head, chest, legs, arms from the mat, keep your legs and arms fully straight.
- As you exhale make sure your shoulders are away from your ears.
- Hold your breath as long as you comfortably can and look slightly up.
- Slowly release your upper body from the pose by lowering your chest, arms and head and then your legs.
- Rest your head by turning it towards the right side, relax for a few breaths.
- Repeat the same steps up to 4 times.
- Strengthens the lower back.
- Very effective pose for slipped disc and back pain.
- Stimulates the efficient functioning of the internal organs of the abdominal region including the reproductive organs.
- Prevents constipation and any diseases of the stomach.
2. Steps for the Half-Frog Pose (Ardha Bhekasana)
- Lie down on your belly with your forehead on the mat.
- Bring your legs together.
- Bring your arms close to your shoulders, with support of your arms raise your head and torsal as much as you. (check that your elbows are aligned right below your shoulders)
- Cross your left arm in front of you, with the palms facing the mat.
- Bend your right knee, with right hand grasp the inner side ankle of your right feet.
- Bring your right feet towards the right side of your hips by turning your hand at an angle with elbow facing the ceiling so that your palm presses on top of the feet with your fingers facing forward.
- Apply gentle pressure onto your feet downwards.
- Press onto your left arm to allow your chest and shoulders to move away from the mat and hold the pose as long as you can.
- Release your body and return your belly, feet and body to rest.
- Strengthens the back muscles and improves the body posture.
- Stretches and strengthens the muscles of the entire body including the hips, thigh, chest, abdomen, arms, ankles.
- Improves digestion and prevents constipation.
- Stimulates the reproductive organs.
3. Steps for the Monkey pose (Markarasana)
- Lie down on your spine.
- Bring both your hands to your shoulder level with palms touching the ground.
- Bend both your knees with knees facing the sky.
- Twist both your feets towards the right direction while turning your head towards the left.
- While holding your pose for 5 long breaths, close your eyes and concentrate on your breath.
- Repeat the same steps in the opposite direction.
- Repeat this asana 6 times on both sides.
- Improves body posture by allowing the vertebral column to resume its shape.
- Releases the compression of the lower back.
- Relaxes your body and helps you calm your mind.
- Very effective pose for sciatica and slipped disc.
4. Steps for the Cow-Face Pose (Gomukhasana)
- Sit down straight and tall with head, spine and pelvis straight.
- Bend the right knee and bring the right heel to the side of the left hip.
- Bend the left knee to bring the left heel to the side of the right hip.
- Make sure the left feet is overlapping the right feet.
- As you sit between your heels, take your right arm from the top of the back and bend it to reach the middle of your back.
- Take your left arm from the bottom of the back and bend it to reach the right hand so that both the hands are hooked to each other between the shoulder blades.
- Keep maintaining the length in the spine with your chest open and look straight.
- Stay in position as long as comfortable or 30-40 seconds and repeat same on the other side by keeping the right feet on top of the left feet and placing the opposite hand up.
- It improves your posture by decompressing the lower back.
- Strengthens your back, hips and shoulders
- Releases tension that is stored in the neck and shoulder region.
- Provides a deep stretch of your shoulders, armpits, hands, chest, thigh, hips, and ankles.
5. Steps for the Cat-cow pose
- Kneel down on your knees and arms like in a table top position.
- Shoulders should be aligned right above your wrists and hips right above your knees.
- As you exhale suck your belly in towards your spine , push your palms on the floor (as though pushing yourself away), tuck your chin into your chest, bring your tailbone down and draw your shoulder blades away from each other. (Hold the pose as long as you can hold your breath).
- Inhale and draw your chest forward, release your belly, lift your chin and head up, bring your tailbone up. (Hold the pose as long as you can hold your breath).
- Repeat these steps at least 5 times.
- Improves the flexibility of the shoulders, neck and back.
- Streches the belly, shoulders, neck and the spine
- Reduces stress.
- Tones the reproductive organs
- Massages the internal organs.
6. Steps for the Twist the spine pose
- Sit up nice and tall, your right feet should be straight in front of you.
- place your left arm behind you and bend your left knee so that the knee is facing the sky.
- Inhale and then exhale by bringing the right arm up then slide it towards the left knee so that the elbow is placed to the outside of the left knee.
- Use the tension between the elbow and the knee to guide your body a little deeper into the pose (stretch) without stressing your body too far.
- Also push your left palm on the floor to elevate your chest.
- Hold the pose for 5 deep breaths.
- Gently release your upper body and then your leg, return to the center position.
- Repeat the same steps on the opposite side by bringing the right knee up.
- Repeat the pose for at least 2 times on each side.
- Loosens the stiff muscles of the back.
- Reduces back pain and stress that built up at the back.
- Increases the blood flow to the digestive organs.
- Improves digestion and prevents constipation.
- Gently massages the internal organs of the abdomen.
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Ramandeep Kaur (Founder)
Sources are cited below
Sanford. L. GENTLE YOGA BACK PAIN: A Safe and Easy Approach to Better Health and Well-Being through Yoga. 2012; 3-9
Rissman. R. YOGA for your MIND & BODY: A Teenage Practice for a Healthy, Balanced Life. 2015; 14-15, 16-17, 158-159.