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Yoga For Back Pain

Yoga is a powerful science that can prevent and treat many illnesses. Today, I am going to provide you with yoga technique for one of the most important issues that many face, and that is back pain.

As today, our lifestyle demands sitting or standing for a long period and that too in one place.

And that results in the lack of exercise and movements and that causes back issues for many.

I will share issues that not only work wonders for your back issues, but also prevent the development of such problems.


Let’s start with a few stretches that you can do while sitting, whether at work or home.

✔️ Final twist, sit upright in a chair with both feet flat on the ground. Twist your upper body to right, holding on to the backrest or side of the chair for support.

Hold for a few seconds. Repeat on the other side. This stretch promotes spinal flexibility and releases tension in your lower back.

Yoga For Back Pain

✔️ Second is forward bend, sitting on a chair. Keep your both feet wider than your hips apart. Yoga For Back Pain

Slowly bend forward from your hips, allowing your head and arm to hang loosely. Hold for 15 to 20 second, Return to an upright position.

This gentle forward bend helps, stretching the entire back and releases tightness.

Now let’s see some classical asana posture

Setubandh Asana

This strengthens your back and stretches your spine. It engages the muscles of your lower back and eyes. Yoga For Back Pain

Apart from this, it also increases blood circulation. It releases tension and stimulates the nervous system. With regular practise, it can help correct your postural imbalance and ease all kinds of backache.

Setubandh Asana and Supta Vakrasana

Setubandh asana, lie down on your back. Fold your legs from your knee. Both the legs hip distance apart.

Now hold your ankles with respective hands on both the sides. Now gently giving pressure to your shoulder and your hips. Lift your hips up, Now gently take your hip and back up, Hold it for six seconds and gently come down again.

Supta Vakrasana

This is a gentle twist that rejuvenates your spine. It stretches the back muscles and releases tension while lying on your back. Yoga For Back Pain

Bringing the knee on either side of your body, This pose encourages mobility. In this pose, you can release back pain and restore flexibility to your spine.

So lie down on your back, Now fold both the Knees & stretch your hand in T shape on either side, gently exhaling, drop both the knees on the right and look to your depth. Hold it for six seconds. Inhale, come to the centre and repeat on the left side.

Shalabh Asana

Another Asana is Shalabh asana, this asana specifically targets your lower back. Lifting your leg by lying down on your belly activates the muscles of lower back and hips.

Shalabh Asana

Shalabh asana reduces pressure on the spine, with regular practise of Shalabh asana you can find relief from back pain and build a stronger and more supportive back.

Lie down on your stomach, keep your hands straight and both palms on your back. Gently pressurising your lower back. Yoga For Back Pain

Now lift your right leg up, keeping it straight from the knee. Now hold it for six seconds and gently bring it down, and then lift both the legs together without bending from knee. Stay there for some time and come back.

Reason for backache issues

Now let’s understand and identify the cause for backache problems. Understanding the underlying cause of your back pain is very important for its effective management and prevention.

➛ First, if your back ache is because of your poor posture, make a conscious effort to maintain your posture correctly while sitting, standing, and lifting objects.

➛ Second, if you experience discomfort due to muscle imbalance, first do stretching to restore balance and remove any strain.

➛ Third, check if your sleeping position is correct or the platform on which you are sleeping is properly levelled.

➛ Fourth, assess the comfort of your chair as factors such as bed chair can contribute to the development of back problems.

Guidelines or Recommendations

Do’s and don’ts to avoid back issues. To maintain good back health and prevent pain.

⭐️ Try simple strategies first, give some sunlight to your back whenever possible.

⭐️ Maintain a healthy weight to reduce excessive strain on your spine and back muscles.

⭐️ Sit on supportive chair and use sensible matrices for proper alignment and comfort. Yoga For Back Pain

⭐️ Fourth, avoid lying on your bed or sofa during the day for a longer time to minimize stress on your back.

⭐️ Fifth includes some form of exercise for your back flexibility that two in your routine every day.

⭐️ Sixth, practise proper lifting technique bending your knees and keeping your back straight when lifting heavy objects.

Final Word

So whether you are experiencing acute or chronic back pain, including these natural techniques to your daily routine can help ease your discomfort and promote healing.

Remember, giving priority to your back health is essential for maintaining an active and pain free lifestyle.

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