Yoga and Spiritual Leader Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa shares, "Yoga can be a practical and effective way to alleviate back pain. The gentle stretches and strengthening poses can contribute to improved flexibility, posture, and overall spinal health." (Images By Freepik, Pexels)
The following asanas are lower back stretches and exercises designed to target and alleviate tension, stiffness, and discomfort in the lower back region, says Himalayan Siddhaa Akshar. He adds, " These stretches typically involve movements that gently flex, extend, or rotate the spine to increase flexibility, reduce muscle tightness, and promote relaxation in the lower back muscles."
Let's dive into ten straightforward asanas that can provide relief for back pain, as suggested by Himalayan Siddhaa Akshar.
Child's Pose (Balasana): Start by kneeling on the mat with your big toes touching. Sit back on your heels and reach your arms forward, lowering your chest to the mat. This pose gently stretches the lower back and helps release tension.
Cat-Cow Stretch (Marjaryasana): Begin on your hands and knees in a tabletop position. Inhale, arch your back and lift your head (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). This dynamic movement promotes flexibility in the spine.
Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, lift your hips toward the ceiling, and straighten your legs. This pose stretches the entire spine, hamstrings, and shoulders, promoting overall back health.
Upward-Facing Dog (Urdhva Mukha Svanasana): Lie on your stomach, place your hands next to your chest, and lift your upper body. Upward-Facing Dog strengthens the spine, arms, and wrists, offering relief to the lower back.
Cobra Pose (Bhujangasana): Lie on your stomach, place your palms next to your chest, and lift your upper body. Cobra Pose helps open the chest and strengthens the muscles along the spine.
Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips toward the ceiling. Bridge Pose engages the glutes and lower back muscles, enhancing spine flexibility.
Extended Triangle Pose (Utthita Trikonasana): Stand with legs wide apart, reach to one side, and touch your toes while keeping your back straight. This asana stretches and strengthens the spine and helps improve posture.
Seated Forward Bend (Paschimottanasana): Sit with legs extended, hinge at the hips, and reach toward your toes. Seated Forward Bend stretches the entire spine and hamstrings, relieving tension.
Puppy Pose (Anahatasana): Start in a tabletop position, walk your hands forward, and lower your chest toward the mat. Puppy Pose opens the chest, and shoulders, and elongates the spine.
Legs Up the Wall Pose (Viparita Karani): Sit close to a wall, lie on your back, and extend your legs up the wall. This restorative pose promotes relaxation and helps alleviate lower back discomfort.
"Incorporating these asanas into your routine can contribute to a healthier, more resilient back. Always listen to your body, and if you experience persistent or severe back pain, consult with a healthcare professional before starting any new exercise regimen," says Himalayan Siddhaa Akshar.