Today’s run -of -the -mill life and habits of sitting in the same position for a long time have made back pain a common problem. If you too have been struggling with back pain for a long time, there is no need to panic. With the help of yoga, this pain can not only be relieved, but this problem can also be avoided in future.
Yes, some yogasanas (yogasanas for relief from back pain) help to relax back muscles and relieve pain. Regular yoga practice strengthens the back muscles, improves their flexibility and helps to keep the spinal cord straight. Let’s know 5 yogasanas to get relief from back pain.
Bhujangasana
Bhujangasana is one of the best rugs to make the spinal cord flexible and strengthen the back muscles.
How to do
Lie on the stomach, legs straight and claws on the ground. Place the palms on the ground near the chest, just below the shoulders. Take a deep breath and slowly raise the chest above the ground. The part of the navel should remain on the ground. Do not keep the elbows straight, turn it slightly. Pull the shoulders backwards and keep away from the ears. In this situation, stay from 30 seconds to 1 minute and keep breathing normally. Then come back while exhaling.
Margery Asan-Bitilasan
It consists of two asanas, which help to make the spinal cord flexible, relieve stiffness and relieve pain.
How to do
Let your knees and palms fall into the position of the table top. The shoulders should be just below the wrists and the knees should be under the hips. Cow posture – Tilt the stomach down while breathing, lift the chest and head up. Keep the vision forward or upwards. Cat posture – Leave the spinal cord up and bring the chin towards the chest. Repeat it gradually 10–15 times.
Balasan
Balasan is a restructural asana that is very effective in reducing stress in the back, shoulders and neck muscles.
How to do
Sit in Vajrasana. While exhaling, bend forward, rest your chest on your thighs and apply your forehead to the ground. Spread your arms forward and place the palms on the ground or rest the hands, keeping the palms upwards, and relax. Stay in this situation for 1-3 minutes, take deep and long breaths.
Inferior breathing
It is a beneficial posture for the entire body that stretches the spinal cord and also stretch the hamstrings and back muscles. It relieves back pain and improves posture.
How to do
Start on the hands and knees. Keep the hands slightly beyond the shoulders. While exhaling, lift the knees from the ground and lift the hips up and bring the body into the shape. The palms should be spread on the ground and the heels should try to touch the ground. Keep the neck comfortably, touching the ears with hands. Stay in this situation for 1-3 minutes.
Sethubandasana
This asana is great for strengthening the lower back, activating glutes and hamstrings.
How to do
Lie on your back, bend the knees and place the legs on the ground at a distance equal to the width of the hips. The heels should be near the knees. Keep the arms near the body, the palms towards the ground. Slowly lift the hips and pelvis up while breathing. Press the chest towards the chin. The shoulder and head should remain on the ground. Stay in this position for a few seconds, then come back while exhaling.
