Do you know what are effective yoga Poses for back pain, if not then here we have explained in detail what yoga and exercise are effective for back pain?
That is why today we have brought this article for you, after reading it, you will get to know what are yoga poses and exercises for back pain. Let’s start.
Yoga Poses for Back Pain
If you are struggling with back pain, yoga can be a good option for you, and most doctors also recommend doing yoga in normal back pain, yoga is a therapy that keeps your body healthy, which not only treats back pain but along with it, the stress of the day is also eliminated, you can strengthen your body by doing the yoga activities shown in the article below.
Practicing yoga for even a few minutes a day can help you to keep your body more aware. You will notice that your tension and back pain is said to have gone away. You can do these yoga poses for your back pain.
1. Marjarasana (Cat-Cow Pose) for back pain
Marjarasana or Marjari asana. You can speak it with either of the two names. In which the word “Marjari” means “cat” and “asana” means “position”. The person doing this posture poses like a cat.
Marjarasana posture is called cat pose in English. It is also known as Cat Stretch Pose. it makes your muscles enough flexible.
Marjarasana is a forward and backward yoga asana. As a result, it helps in relieving neck pain and back pain.
2. Adho Mukha Svanasana (Downward-Facing Dog Pose) for back pain
Adho Mukha Svanasana is one of the 12 postures of Surya Namaskar, this asana is also an essential part of Surya Namaskar, the name of this pose is Adho Mukha Svanasana consisting of four words of Sanskrit language- Adh-mukh-svana-asana.
Adh means – downward or ahead.
Mukh means- Face.
Svan means- Dog.
Asana means- Posture.
On seeing this posture, we can see the dog being bent forward. This asana is called Adho Mukha Svanasana because while doing this asana, the shape (posture) is created in the same way that the dog bends forward and builds its body, or inside this posture, you have to reverse your body in the shape of the “V” English word that means move your body upwards.
In this posture, the bending position (posture) is considered quite good which can be comfortable and rejuvenating. This yoga pose produces energy in your body, which heats the body. Practicing this asana helps in increasing the blood flow in your head and brain.
Practicing this mudra provides relief from back pain and sciatica. This asana also helps to reduce the imbalance in your body and improves strength.
There are many benefits of this asana that make it extremely important to practice it every day.
3. Utthita trikonasana (Extended Triangle Pose) for back pain
This asana is named after the word triangle. In this posture, your body is in the form of a triangle, that is why this asana is named trikonasana and Utthita means elevated. While doing this asana, the muscles of the body are stretched at three different angles. For this reason, this asana is called Trikonasana.
This asana helps to stretch the body from three different angles simultaneously and aids in better functioning of the normal function of the whole body.
This elevated Trikonasana can help reduce back pain, sciatica, and neck pain. You might find flexibility in your spine, waist, and hips muscles. It can also help relieve stress and anxiety.
4. Salamba Bhujanasana (Sphinx Pose) for back pain
This asana derives its name from the Sanskrit word Salamba, which means “supported,” Bhajang which means “cobra” and asana, meaning “posture.”
This asana is a modified form of Bhujangasana, doing this asana reduces fatigue and at the same time, it can also help to relieve tension.
This asana is very easy to do, so it is the best asana for those practicing yoga.
This asana works to open your chest and shoulders. People with lower back pain can find it beneficial. Because it has less rotation, it helps reduce pressure on the spine.
5. Bhujangasana (Cobra Pose) for back pain
Bhujangasana is named after the word Bhujang. Bhujang means snake. In this posture we are in the position of a snake, hence its name “Bhujangasnas”.
This asana stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and sciatica. This can help relieve stress and fatigue that can accompany back pain.
6.Shalabhasana (Locust Pose) for back pain
The locust pose is known in the Sanskrit language as Shalabhasana, which is made up of two words, with the first word “Shalabh” meaning “grasshopper” and the second-word Asana meaning “posture”.
This posture is called “Locust pose” in English. Shalabhasan can help relieve spinal, lower back pain and fatigue. It makes the back torso, arms, and legs strong.
It can be easy to see this pose, but you may have some difficulty in doing it.
7. Setu Bandhasana (Bridge Pose) for back pain
Setu Bandhasana is named after two words: “Setu” and “Bandha”. “Setu” means bridge and “bandha” means to bind. In this asana, you tie your body in a bridge posture or keep it restrained, hence its name “Sethubandhasana”. Sethu Bandhasana is one of the best asanas to give strength and stretch to the body, doing this asana provides relief from back pain and headache.
In Sanskrit, the bridge is called a bridge. The bridge serves to connect any inaccessible place, the banks of the river. This asana also helps in creating synergy between your mind and body. Just as a bridge has to bear the traffic and the pressure on it, similarly this posture also removes and reduces the stress from your body.
8. Ardha Matsyendrasana (Half Lord of the Fishes Pose) for back pain
Ardh Matsyendrasana is named Matsyendrasana after Yogi Matsyendranath. This asana is also called Vakarasana. This posture involves almost the entire body including the spine and legs. So in terms of health, it is very effective for various body parts, it lifts your spine and helps in relieving back pain. Regular practice of this asana makes the body flexible, especially the hips and spine are flexible, it extends your hips, shoulders, and neck. This pose helps reduce fatigue and stimulate your internal organs. You might also learn more about yoga poses by joining yoga school in Rishikesh to go in-depth knowledge of yoga asanas.
9. Jathara Parivartanasana (Two-Knee Spinal Twist Pose) for back pain
Jathara Parivartanasana is also called Belly Twist Pose in English. The word Jathara Parivartanasana stands for- Jathar means stomach, Parivartan means wandering, and asana i.e. yoga posture.Gastric changes make the hip and spine more flexible. For people who feel tired during the day, this asana is very beneficial.Practicing this posture can relieve pain and stiffness in your back and hips, a relatively simple and relaxing pose that is ideal for beginners.This asana is very good for the nervous system. Gastric changes are also beneficial for detoxing the body. When this asana is done, the most effective is on the abdominal muscles.
10. Balasana (Child’s Pose) for back pain
This asana, which creates a posture like a baby’s posture, makes your spine strong. This reduces pressure on the lower part of your body. Many times in the event of pain you get immediate relief from this asana. Practicing this pose can also help relieve stress and fatigue.
Do yoga poses and exercises really work for back pain?
A small reliable study source done in 2017 assessed the effects of yoga practice or physical therapy over the course of a year. The participants had very chronic back pain and showed similar improvement in pain and activity range. A 2017 study by a reliable source of research found that people who practiced yoga had acute lower back pain in the short term. Although research is optimistic, further studies are needed to confirm and expand on these findings. Although, by joining 200-hour yoga teacher training in Rishikesh, you can also become a certified yoga teacher or trainer. Hope after knowing all these qualities, you will never have to say what is effective yoga poses for back pain.