Top 5 Yoga Asanas to Reduced Back Pain

By : 27-Mar-2017
yoga asanas for back pain

Lower back pain is sharpest of all the pains that are felt at the hind region of the human body. Episodes of back pain can become acute or even chronic. Patients with back pain often complaints about the associated pain that emerges along with the burning sensation. The pain is often radiated across the limbs, hands and the legs.

Let us check the symptoms and causes of the acute low back pain

Strain of the muscle or the ligament

Lifting of the heavy objects

Twisting and twitching of the body

Abrupt movement of the body

Muscle spasms

Continuous marathon of sitting

Sedentary lifestyle habits

Exhaustive sports

However, we can heal the back pain issues with the help of five Yoga Asanas as mentioned below

1. Supine Hamstring Stretch

Step 1: Lie on your back

Step 2: Hold the corners of the rope in your hands.  Use this rope to lift the right leg toward the ceiling. Hold for 5 minutes and release.

Step 3: In the same way, use the rope to lift the left leg toward the ceiling. Hold for 5 minutes and release. Continue for 10 times.

2. Two-Knee Twist

Step 1: Recline on your back on the floor while inhaling deeply

Step 2: Bend your knees deep into your chest

Step 3: Bring your arms out to form a T-shape structure

Step 4: While exhaling, lower your knees to floor towards the right. Hold for as long as you can and repeat the same 10 times.

3. Sphinx

Step 1: Lie on your belly while propping yourself on your arms. Keep your elbows aligned under your shoulders

Step 2: Press your palms and the tips of your feet on the floor

Step 3: Give thrust to your pubic bone.  Feel the sensations of the blood that flows into your lower back. Hold for as long as you can. Release and repeat

4. Pigeon

Step 1: Rest flat on your belly. Bring your right knee up near the chest in such a way that it takes the diagonal angle

Step 2: Rest your forehead on the floor

Widen your elbows and bring them together under your forehead just like the pillow, Hold to this position as long as you can. Repeat and release

5. Legs Up Over the Wall

Step 1: Scoot your buttock region into the wall while lying flat on your back

Step 2: Throw your feet up on the wall. Experience the tingling sensation in your feet and ankles that indicate about the severe rush of the body fluids in the eyes and head.  Repeat the steps and release

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