7 Yoga Asanas For Back Pain Relief

Aug 19, 2023

FIRST, Check With Experts

If you have back pain, you should check with your doctor about the right asanas based on your situation. Also, always seek advice from a certified yoga trainer. Avoid any asana that causes/aggravates your pain. (Pics: Freepik, Pexels)

Malasana

By enhancing the spinal column's flexibility, Malasana or Garland Pose might help to reduce lower back pain. It stretches every part of your lower back - be it the quadriceps, hips, torso, and groin regions.

Bhujangasana

Bhujangasana or Cobra pose is considered a great asana to give relief from back pain and mobilize your spine. It works by stretching the abdomen, shoulders, and chest.

Trikonasana

By strengthening the muscles in the hip and chest region, Trikonasana or Extended Triangle helps to reduce lower back pain.

Setu Bandha Sarvangasana

Also known as the Bridge Pose, Setu Bandha Sarvangasana strengthens the core abdomen, stretches the spine, and relieves back pain as well as headaches. The movement involved in this asana stimulates the lumbar region of the spine and gives relief from lower back pain.

Marjaryasana

Marjaryasana or Cat-Cow Pose is a combination of two basic poses where you gently round off your back and then arch it; this asana releases tension in the spine. It also stretches your back and shoulder muscles, giving relief from pain.

Adho Mukha Svanasana

For a good lower back posture, it's important to strengthen the abdominal muscles. Adho Mukha Svanasana or Downward Facing Dog pose can be advised for back pain.

Uttanasana

A yoga pose that stretches your calves, hips, and hamstrings, Uttanasana or Standing Forward Bend can give you relief from back pain.

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