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Yoga Poses For Back Pain: Relieve Lower Back Pain With Different Yoga Execises

What are some yoga poses to help ease back pain and strengthen back muscles?

Practicing yoga exercises regularly can prevent or ease back aches and strengthen the back muscles. Regular practice will develop stronger muscles, not just of the back muscles, but also the hamstrings and abdominal muscles.

Most back pains are caused by our sedentary lifestyles and inactivity, which results in our back muscles becoming weak and badly aligned. Back pain whether severe or mild, can be very debilitating, and can prevent us from leading a normal life. Left unattended, back pain can also degenerate into worse complications. Doing these yoga poses regularly will stretch muscles and lubricate the joints.

The poses work on two levels. First they help to promote greater strength and flexibility. Secondly, yoga with its correct breathing techniques, induces a relaxed feeling. Since many pains are the result of stress in our everyday lives, release of tension automatically leads to alleviation of pain.

Easy Pose (Sukhasana) which helps to straighten the spine, and slows down the body’s metabolism.

Single Leg Raises – They strengthen the abdominal area, lower back muscles and the legs, and also help to gradually prepare and warm up the body for the following exercises.

Shoulder Stretches help to relieve tension and stress in the shoulders and the whole of the upper back.

Sun Salutation (Suryanamaskar) is a graceful sequence of exercises, which helps to warm up the body for yoga exercises

Half Spinal Twist (Ardh Matsyaedrasana) is a great way to make the spine stronger and reduce back pain. At the same time, it benefits other organs of the body such as kidneys, liver and adrenal glands, leading to their better performance and elimination of toxins. This in turn helps ease back pain.

Wind Relieving Pose (Pavanmuktasana) – this pose aids the digestive system and helps to relieve toxic gases in the stomach and intestines. It also opens up the abdominal area and helps strengthen back muscles.

The Mountain Pose (Tadasana) is especially effective for treating back pain and strengthening the muscles of the back.

The Cat-Cow Stretch is another helpful pose. You start on all fours on the floor, and then gradually arch your back like a cat. This stretches the long muscles running along the spine, and is instantly helpful in relieving pain and tension.

The Supported Bridge pose is also effective for relieving back pain, by strengthening the muscles of the lower back and hips. You might need the help of a yoga block to help you perform it better.

Other yoga poses which have been found effective are Raised Leg Pose (Uttanpadasana), Lying hand-to-toe Pose (Supta hasta padangushtasana), Lying abdominal twist (Supta udarakarshanasana), Shoulder Pose/ Pelvic tilts (Kandharasana), Side-relaxation Pose (Dradhasana) and Camel Pose (Ushtrasana).

The last is the Dead Man’s Pose (Shavasana), which is very essential for two reasons. In this pose, one lies on the floor in a totally aligned position, which eases the muscles of the entire body. It also aids in the release of stress, and thus brings about complete relaxation of the body and mind.

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