Health

Know how yoga can heal your back pain

Lower back pain is something that most people suffer from today. However, if you have been suffering from lower back pain, you must have been advised to do yoga by your doctor. Yoga for lower back pain is an effective exercise that will allow your body to get relief from the knots and ache etched into your lower back.

Practising yoga for lower back pain, even for a few minutes every day, will help you get relief. Yoga for lower back pain will also help you realise where the tension and imbalances are in your body and how you can use your awareness to bring yourself back in alignment.

Get relief by doing yoga for lower back pain for at least 30-60 minutes a day. Read on to know which are the best poses for yoga for lower back pain.

  1. Cat and cow pose: Get on all your fours and place your wrists underneath your shoulders and knees under your hips. Let your stomach drop with every breath you inhale and exhale; you tuck your chin into your chest, drawing your navel towards your spine and arch your spine towards your ceiling. Keep focusing on releasing the tension from your body.
  1. Extended triangle: Stand with your feet 4 feet apart, with your right toes facing forward and your left toes at an angle. Lift your arms parallel to the floor and tilt a bit ahead with your arms and torso from your hips. Bring your hand to your leg while extending your left arm towards the ceiling. Either look up, forward or down and hold the pose for a minute before repeating on the other side.
  1. Sphinx pose: Lie on your stomach with your elbows under the shoulders and palms facing down. Lift up your torso and head slowly and support your back with your lower abdominals. Keep your gaze straight as you relax in this pose for around a few minutes.
  1. Cobra pose: This pose will strengthen your spine and soothe your sciatica. Start by lying on your stomach with your palms facing down by your side. Push the ground while slowly lifting yourself while keeping your hips touched to the ground. Maintain a slight bend in your elbows. Let your head drop back a bit as you stay in this pose for a few minutes.
  1. Locust pose: Lie on your stomach with your arms alongside your torso and your toes touched together. Bring your hands together and interlock your fingers behind your back as you slowly start rising from your torso while keeping your hips on the ground. Lift your legs as much as you can but make sure your hips stay put. Maintain this pose for a minute while you focus on breathing in and out.

These yoga for lower back pain focus on strengthening your shoulders, arms and legs while stretching your spine. Practice these poses in light and comfortable clothes on a yoga mat. You can even use pillows or yoga blocks for support in certain poses.

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