Back pain relief yoga: Nowadays, back pain has become a common problem due to long hours of sitting, working on wrong posters and bending over phone and laptop for hours. Many people resort to ointments or painkillers when the pain increases, but this provides relief only for a few hours. If you really want to get rid of this pain, then make small changes in your lifestyle and include some yoga asanas in your daily life. These yoga exercises not only relax the muscles, but also strengthen the spine and improve blood circulation. Experts also believe that doing light yoga regularly also provides relief from chronic back pain.
1. Marjari Asana (Cat-Cow Pose)
This yoga asana makes the spine flexible and relieves back stiffness. To do this, first get down on your palms and knees. While exhaling, round the back upwards and keep the neck down. Now while inhaling, loosen the back downwards and lift the neck up. Repeat this process 10–12 times.
This asana is very beneficial for those who sit and work on computers for long periods of time. This reduces the stiffness present in the lower back and immediate relaxation is felt in the muscles.
2. Bhujangasana (Cobra Pose)
Bhujangasana is considered to be the most effective yoga asana for increasing back strength. To practice this, lie down on your stomach and place your palms on the ground near the shoulders. While inhaling, slowly lift the chest up and feel a light stretch from waist to neck. Keep the entire body loose and remain in this position for 15–20 seconds.
This asana not only strengthens the spine but also provides relief from slipped disc, sciatica and lower back stiffness caused by continuous sitting. By doing this regularly, there is a reduction in pain within a few days.
3. Balasana (Child Pose)
This is a relaxation pose which is also called Shanti Asana of yoga. To do this, sit on your knees and put weight on your heels and extend your hands forward on the ground and bend your head down.
This position instantly relaxes the body and opens the muscles of the back, shoulders and neck. This asana also provides great relief from pain caused by stress, excessive work and continuous standing. If you do Balasana even for just 5 minutes a day, stretching of the back increases and blood flow improves.
Why is yoga important?
Actually, back pain is not just a physical problem, but Sometimes it also happens due to stress and mental fatigue. Yoga relaxes both the body and mind due to which the intensity of pain gradually reduces. While ointments provide relief for some time, yoga asanas work to cure the problem from the root. Just keep in mind that do all the asanas slowly and in the correct position. Even 10-15 minutes is enough in the beginning, but it is most important to make it a daily habit.
If you are constantly troubled by back pain and are not getting relief from medicines or ointments, then start including these 3 simple yoga asanas in your lifestyle. You will see a difference within a few days and the back pain will gradually reduce.
