Introduction
Friends here I am explaining about 10 best yoga poses to relieve back pain in 10 minutes. Friends nowadays many people are suffering from back pain and it has become common in America and other parts of the world. About 70 to 80 out of 100 people have started complaining of back pain. Back pain is such a problem in which the whole body of the person is affected. It’s very painful to bend or lie down. Earlier, complaints of back pain were seen only in elderly but nowadays you can see college going students, Young professional are also suffering from back pain. Nowadays complaints of back pain are seen more in women either home maker or working women. And most of us know that the main reason for having back pain is because of wrong posture, our daily routine, eating habits, and working at office or home on computer for a long time and also due to lack of calcium in body especially in women.
And if you are suffering from back pain then many people like your relatives or your friends must have told you exercise for back pain. But after doing lots of exercise you are still troubled by back pain. This I really do not know what you have tried to remove your back pain. From dieting to different exercise, extra expenses on gym and gym instructor and also some people take pain killer, but taking too much pain killer can also have a bad effect on your health. Pain killers effects your kidneys and liver. But in this article I am explaining you about ten Yoga poses, and with help of these Yoga poses you can easily get rid of back pain. These Yoga poses are beneficial in strengthening the bones and muscles of your waist. After getting strength in bones and muscles of back your back pain will gone forever. By doing Yoga for just few minutes every day, you can get rid of the problem of back pain. Remember one thing the result of anything is good only when you do it regularly. So, it’s my request to read the entire article without skipping any section.
But before starting the ten Yoga asana let me tell you the precautions to be taken.
Precautions:-
Never lean forward or lift anything heavy by bending over.
Do not sit leaning forward on the chair.
Yoga asana you can do in the morning or evening in empty stomach.
As long as there is pain in the back, do not do any forward bending yoga asana.
Clothing should be loose fitting or stretchable.
You can do these asana on Yoga mat or blanket.
The place should be airy and peaceful.
If you are not able to do any of these asana try slowly.
In the beginning do these asana for short time then you can increase gradually.
Doing Yoga asana is not a rocket science, so don’t worry, there is no side effect if you do in a right way.
Bhujang Asana or Cobra Pose
Cobra pose is the most important asana for back pain relief. And the practice of cobra pose is beneficial to prevent back pain. In Sanskrit Bhujang means snake, just as the body of snake is flexible, in the same way this asana is able to keep your body flexible and agile. By practice of cobra pose there is a strain on the muscles of the waists, due to which the waist become strong and flexible. This asana or pose is very beneficial for those who are working on laptop or computer while sitting at one place continuously. If you are pregnant please don’t do this asana. Don’t do this asana if you have severe back, neck or stomach pain. If you are suffering from hernia don’t do this, and if you have any complications you can consult your doctor before starting this.
Let me tell you that Bhujang Asana or Cobra Pose is also beneficial in losing weight, asthma, for your lungs and stomach. It’s also beneficial for your kidneys and liver. Cobra pose or Bhujang Asana is very good asana for sciatica pain.
How to do
- On Yoga mat or blanket lie down on your stomach, keep your legs straight and keep your both palms near the chest in the line of the shoulder.
- The chin should touch the ground, both the elbows should be adjacent to the ribs and bot palms should touch the ground.
- Now with the help of both palms slowly lifts your upper part of stomach, means above your naval. In the meantime your elbows should be slightly bent and the stomach should be inside.
- While lifting your upper part of stomach you have to take breathe.
- The neck should be raised up, the eyes in front and entire lower body should be in straight line.
- At this time you have to hold your breathe.
- According to your ability stay in this state for 10 seconds while holding your breathe.
- While exhaling bring the chest/upper stomach down.
- Do this for 5 times in the beginning then you can increase this gradually.
Pawan Mukta Asana or Wind Relieving Pose
There is an old saying that if your mind and stomach is healthy you are a wealthy man. Pawan Mukta asana or Wind Relieving Pose holds a special place in Yoga for back pain. If you work sitting all day long then you must try this pose or asana to avoid back pain. This pose is very beneficial to release your gas. And also this is very beneficial for back pain relief. The abdominal and back muscles are strengthened by doing this asana. These are the benefits of doing Wind relieving pose.
Strengthens the back and abdominal muscles.
Strengthens the muscles of hands and legs.
Air passes from the stomach that helps in digestion.
Increase blood circulation and relieves tension in the back and hip.
It is very beneficial for people suffering from constipation.
The practice of Pawan Mukta asana increases the flexibility of the body.
Precautions:-
Never practice wind relieving pose immediately after eating food.
If you are suffering from severe back pain, then avoid this asana.
Never do this asana when a person is suffering from sciatica.
If you are pregnant never do this asana.
People suffering from high blood pressure, any heart disease should avoid this pose.
How to do
- Lie on your back and bring the feet together and join the hands with body.
- Keep your mind calm and breathe steady.
- After that bend your knees, bring the thighs close to the chest.
- Now while exhaling, make a lock with both your hands, and hold the legs especially from a little below the knee.
- Now lift your head and neck up and bring your nose closer to your knees.
- Stay in the posture and keep taking long deep breaths.
- Remain in this posture for 15 to 20 seconds.
- While exhaling come back to ground slowly and relax.
- Do this asana for 2 minutes in beginning after that you can increase timing gradually.
Marjaryasana (Mar-jar-YA-SUN-ah) or Cat Pose
Even pets can teach us Yoga, and Marjaryasana or Cat pose is a classic borrowing of the feline vibe. In Sanskrit language Marjary means Cat and that’s why we call Marjaryasana to Cat Pose in English. Cat Pose is classic example to get rid of back pain. By doing this asana the flexibility of spine and back muscles remains. Along with this it provides reliefs in back and neck pain. If you are working on laptop or computer while sitting at one place for an hour then cat pose will be very beneficial to you. Working in the same posture causes pain in your shoulders, back and brain as well, and believe me this asana or pose will change your life. After doing this asana you will feel your stress is reducing while sleeping. Let me tell you the benefits of Cat Pose.
It is beneficial in back pain.
Brings flexibility to the spine.
Strengthen the wrist and shoulder.
Massages the digestive organs.
Maintains good blood circulation.
It is also beneficial during mensuration period of women.
Improves digestion and Relaxes our brain.
Precautions:-
If you are pregnant please don’t do this asana.
Avoid this pose while you have pain in your neck.
If you have pain in your knees please don’t do this asana.
Do not try to do this asana beyond your capacity.
How to do
- Begin Tabletop with your hips directly over your knees.
- Now going forward keep both your palms on ground.
- And make the body into a table, form the upper part of the table with your back and make all four legs of the table with your hands and feet.
- Hands should be in line with shoulders and knees should be in line with hips.
- Keep your eyes straight in front of your neck.
- While inhaling, move your chin upwards and head backwards, press your navel towards the ground and take the lower part of your waist towards the ceiling. Shrink both the butts.
- Maintain this position for few seconds while taking deep breaths exhaling.
- After that we will do the opposite position while exhaling touch the chin to the chest and lift your back in a bow shape as high as possible and leave the butts loose.
- Keep the position for some time while breathing and come to table like before.
- Do this asana for 6 to 7 times.
Balasana or Child Pose
Balasana is a vinyas yoga so you have to do this asana for at least three minute. Balasana will be done in one posture. It is like a meditation posture and that’s why it does not require any repetition or change the position of your body. In the position of Balasana, the body is in the exact same posture, in which the child remains in the mother’s womb for 9 months. Doing Balasana removes fatigue and stress and give relaxation to the body. Balasana is very beneficial to get rid of back pain. The special thing about Balasana is that it is very easy asana and people of all ages can do this. By practicing Balasana there is a strain in the muscles of back, waist, shoulders, abdomen and thigh which strengthen these muscles. It also increases blood circulation in brains and you will feel relax. There are lots of benefits doing Child Pose.
Deep relaxation to the back.
Its practice removes the fatigue of the body and gives rest to the body.
Child Pose calms the nervous system.
Child Pose is very beneficial for those who are suffering from depression.
Relaxes the muscles in the body and is helpful in relieving back pain.
By its practice, the internal organs of the abdomen are massaged and these organs function properly.
By the practice of Balasana, the fatigue of the body and bad thoughts running in the mind are removed, due to which the mind becomes fresh.
Precautions:-
Pregnant women should not practice it.
Don’t do this asana immediately after taking food.
If you are suffering from ulcer please avoid this.
If you have pain in your knees don’t do this asana.
Do not practice child pose on hard surface, it is advised that please use Yoga mat or blanket.
If you have severe pain in your back please take advice from your doctor before starting Child Pose.
How to do
- Begin Tabletop with your hips directly over your knees.
- Keep in mind that both the heels of the feet are touching each other.
- Now slowly bend down with the help of hip.
- Rest the forehead on the ground and keep the hands straight forward on the ground.
- Now press your thighs from chest.
- Maintain this position for few minutes then come to your original position.
- During entire process you can breathe normally.
- In the beginning do this asana for 2 to 3 minutes then increase the timing.
Adhomukhswan asana or Downward Facing Dog Pose
If you are a dog lover then you must have noticed a special habit of dog. The dog keeps pulling its head towards the chest by moving its front legs slightly from time to time. Actually by doing this the dog stretches its body. And this the way downward facing dog pose is created. This asana is very beneficial to get rid of back pain. Adhomukhswan asana helps in relieving stiffness in the shoulders and elongates the spine and helps to keep the legs straight. This asana makes your muscles strong and flexible. The process of doing this yoga asana is very easy and any person who has just started practicing yoga can do it. This yoga asana is very beneficial and it must be included in daily yoga practice. There are lots of benefits from this asana.
By doing this asana the mind remains calm.
Strengthen the muscles of arms and legs.
It helps in better blood circulation in our body.
The regular practice of this asana strengthens the digestive system.
The organs that are affected by this asana include liver, kidney and spleen.
It also strengthens abdominal muscles.
Precautions:-
If you are a pregnant woman please don’t do this asana.
If you have problem in your wrist please avoid this.
Don’t do this asana if you have severe pain in back, waist and hips.
If you are suffering from carpel tunnel syndrome never do this.
How to do
- Stand straight on the ground.
- Leaning down towards the ground with both hands forward.
- Your knees should be straight while bending.
- Both your hands should not be equal to the shoulder, but should be bent a little before it.
- Now spread the palms of your hands forward in an inclined position and keep the fingers straight.
- Then take your feet a little back.
- Exhale and bend the knees slightly in the shape of a bow for the downward facing breathing posture.
- After this, keep the hands completely spread on the ground from under the shoulders to the front.
- Now move your head down towards the chest.
- Eyes should be focused on the navel.
- Keep breathing and stay in this position for few seconds.
- Then come to the normal position.
- In starting days do this pose for 2minutes then gradually increase.
Setu Bandhasana or Bridge Pose
Bridge pose is also a very beneficial asana or pose to get rid of back pain. Bridge pose gives flexibility to your body and that’s why it is very beneficial for back pain and headache. Setu Bandhasana is such an asana, in which the body has to be bent in the shape of bow. In this the body looks like a bridge. That is why the name of this asana is Setu Bandhasana or Bridge Pose. With its regular practice, many diseases like obesity, back pain, abdominal gas and constipation can be controlled. To get benefits of bridge pose it is very necessary to do this asana proper and in correct way. Because bridge pose is one of those asana whose wrong practice can hurt your wrist and spine. So it’s very important to do this asana in a right way. And in this article I will guide and teach you the right way to do bridge pose that benefits you. There are lots of benefits doing Setu Bandhasana or Bridge Pose.
Bridge pose makes the back muscle strong.
Open and gives relief to lungs.
Setu Bandhasana removes the problems of thyroid.
Bridge Pose creates stretch in back, neck and chest.
Bridge Pose helps in reducing belly fat.
It improves metabolism.
It is very beneficial for high blood pressure, asthma, osteoporosis and sinus.
The benefits of Setu Bandhasana are also good for the reproductive organs.
It relieves and relaxes our mind.
Bridge Pose also improves our digestive system.
Precautions:-
Please don’t do this asana immediately after taking food.
If you are a pregnant woman please avoid this asana.
If you are suffering from high blood pressure or any heart problem please avoid bridge pose.
If you have severe back pain don’t do this asana.
If you are suffering from ulcer or having stomach pain please avoid this asana.
How to do
- First of all lie on your back.
- Keep your hand straight along with your body.
- Keep both palms on ground.
- Now bend your knees and bring them near the hips, as close as you can get.
- Inhale and slowly lift your lower, middle and upper back off the ground.
- Slowly bring your shoulders inwards.
- Now Without moving your chin, touch your chest with your chin and support your weight on your shoulders, arms and legs.
- Keep the lower part of your body stable during this.
- Keep both thighs together at this time.
- You can join your two hands together or you can also give some support to the waist with your hands.
- Try to stay in this posture for some time while inhaling and exhaling.
- Slowly come out from this posture to normal.
- You can do this asana 2 or 3 times.
Trikonasana or Triangle Pose
Trikonasana or Triangle Pose is also a very beneficial and important asana to get rid of back pain. Trikonasana is very important for health. This asana gives simultaneous stretching of the body from three different angles and helps in better functioning of the whole body. On doing Triangle Pose, the posture of the body looks like a triangle, hence this asana was named Triangle Pose or Trikonasana. Trikonasana is a very essential and beneficial posture for women. Growing girls must practice this asana, it brings many benefits to them. From reducing belly fat to increasing the glow of the face, the benefits of Trikonasana are excellent. By doing triangle pose you can make your body flexible and this asana can remove your extra body fat. The balance of the body also improves with the practice of Trikonasana. There are lots of benefits doing Trikonasana or Triangle pose.
By doing this asana you can strengthen the feet, knees, hands, chest and ankles.
Trikonasana or triangle pose stretches the groin, hips, hamstrings, calves, chest, spine and shoulders.
This asana increases physical and mental strength.
By doing triangle pose you can reduce your belly fat.
It relieves stress, anxiety, backache.
Trikonasana is very beneficial for sciatica patient.
Trikonasana removes flat fit, osteoporosis, neck pain and impotence.
You can increase your stamina by doing this asana.
By triangle pose pimples and acne on skin goes away and your skin become shinny.
Triangle pose makes your hips strong.
Precautions:-
If you are suffering from slip disc please don’t do this asana.
People who are suffering from high blood pressure or low blood pressure should avoid this.
If you have severe back pain please avoid triangle pose.
If you have dizziness in your head don’t do this asana.
People who are suffering from migraine must avoid Trikonasana.
Avoid doing this in problem of hyper acidity.
How to do
- First stand straight.
- Make a comfortable distance between your both legs, around 3 to 4 ft.
- Rotate your right feet by 90 degrees and left feet by 15 degrees (As shown in Picture)
- Bring the center of your right heel in line with the center of the rotation with your left foot.
- Make sure that both of your paws are pressing the ground and weight on both leg should be same.
- Now spread your both hands upwards to the level of shoulders.
- After that take a deep breath and turn your body to right while exhaling, move down from hips and your waist should be straight, raise your left arm in air and lower the right arm towards the floor. Keep both hand in a straight line.
- Please remember that your body should not be tilted forward or backward. Keep the buttocks and chest completely open.
- Maintain maximum stretch in body. Keep taking breaths. Relax the body with each outgoing breaths.
- Keep the knees straight, the knees should not be bent and the eyes should be upwards.
- Repeat the same process from other side.
- Do this asana for 2 to 3 minutes.
Supta Matsyendra Asana or Supine Spinal Twist
Supine Spinal Twist is one of the best and important for get rid of back pain. This asana is very easy but gives lots of benefits. This asana will have positive impact if you will do this asana every day without gap. This will take only 2 to 3 minutes, and believe me supine spinal twist pose will reduce your back pain very soon. it is a comfortable asana and basic level of yoga that helps to open up your internal organs and stretch the spine and make it longer and stronger. There are lots of benefits doing Supine Spinal Twist pose.
Back pain is relieved by practicing this asana.
This asana can give positive impact on the efficiency of digestive systems.
This asana keeps metabolism active.
By doing this pose your mind will be calm.
Encourages fresh blood flow to the internal organs.
This asana massages your back and hip.
Practicing this asana regularly also has a positive effect on the functionality of the internal organs.
This yoga pose strengthens the muscles of the spine, hips, shoulders, hamstrings, legs and hands.
Precautions:-
If you have any surgery in recent time please avoid this asana.
Don’t do this asana if you have severe back pain and pain in your knees.
If you are a pregnant woman please don’t do this asana.
Don’t do this asana immediately after taking food.
If you are feeling pain during this asana, please take rest.
Avoid this asana if you have stomach pain or any belly problems.
Avoid this asana if you have severe spinal injury.
How to do
- Lie on your back with both hands stretched in horizontally out to the sides in the line of shoulder.
- Now bend your right leg from the knee and while raising it, rest its soles on the left knee.
- Inhale and exhale slowly.
- Then turn your back to the left and place your right hand on the knee of the right leg.
- At the same time, spread the left hand in the line of the shoulder.
- Make sure that both of your shoulder blades are touching the ground.
- After that turn the head to the left.
- Feel the stretch in your thighs, back, waist, arm, neck and stomach.
- With each exhalation relax.
- Hold this position for 30 seconds.
- After that come back to your normal position and repeat same for other side.
- Do this asana for 3 to 4 minutes.
Uttanasana or Standing Forward Bend Pose
This asana is very useful for stretching your body. Uttanasana is very beneficial when you are practicing for back pain. Because of stretching of our body it reliefs from back pain. Whenever you are doing this asana your head below your heart and because of this blood flows towards your head instead of legs. And due to this good amount of blood and oxygen reaches to your brain. By practicing this pose regularly every day you can stay away from many diseases. This asana not only heal your body but also give new life. With the help of this asana, there is a stretch in the back and it affects the whole body from the feet. The practice of Uttanasana stretches the muscles of the hips, hamstrings and legs, while it strengthens the knees and shoulders. There are lots of benefits by doing Forward Bend Pose.
This asana speed up your digestive system.
Uttanasana to keep the intestine healthy.
This asana reduces your mental and physical stress.
This also helps in increasing our body immunity.
This also gives relief in headache and insomnia.
Cures high blood pressure, asthma, impotence, sinusitis and osteoporosis.
This asana activate our kidney and liver.
This asana gives good stretch to back, hips, calves and ankles.
This also stretches the shoulders and gives strength.
This is also helpful for our lungs.
Precautions:-
If you are a pregnant woman please don’t do this.
If you have severe pain in your shoulders and waist please avoid this asana.
If you are suffering from glaucoma or cataracts please don’t do this.
Don’t do this if you have hamstring strain.
When you are feeling dizzy don’t do this.
Person having high BP should avoid this asana.
Practice this asana according to your physical activity, don’t try to bend too much.
How to do
- Stand straight on yoga mat or blanket and make one feet distance between your legs.
- Keep your hands beside your waist.
- Now take a deep breath and bring down your both hands towards the ground.
- At this time you have to take care that your legs should not bend down from your knees.
- Meanwhile the eyes should be straight to the front.
- Now try to touch your toes with hands, if it’s not possible it doesn’t matter don’t force your body, after practicing for few days you can see you are able to touch your toes very easily.
- Keep normal breathing and stay in this state for some time. You can stay for 20 to 30 seconds.
- Take your head/neck up slowly and come out from this posture.
- Do this asana for 2 to 3 minutes.
Ustrasana or Camel Pose
If you want to strengthen your chest, shoulders and waist you should defiantly do Camel Pose. Ustrasana is very beneficial if you have back pain. If you do regularly this asana it provides you strengthen to your body. The practice of Ustrasana makes the body flexible and Anahata, the fourth main chakra of the body, opens. This chakra is also called the heart chakra. With the activation of this spiritual chakra, the person’s energy, consciousness and emotions expand. This asana brings flexibility to your body and improves digestive systems. There are lots of benefits doing this asana.
You can reduce extra belly fat by doing Camel Pose.
Shoulders, chest and waist become very strong.
This asana reduces anxiety.
Improves blood circulation.
Open up your lungs.
Provides relief from menstrual pain.
Relieves pain in lower back
Precautions:-
Those having problem or pain in neck please avoid this asana.
Don’t do this asana if you are suffering from low blood pressure.
If you are a pregnant woman please don’t do Camel Pose.
If your hands are not able to reach your sole then you can keep them on your hips.
If you have pain in your knees, keep some cushion or pillow under your knees.
Person who is suffering sciatica or slip disc please don’t do this asana.
How to do
- On Yoga mat or blanket sit on your knees.
- Keep the width between your knees equal to your shoulders.
- Your knees and shoulders should be in same line.
- Your sole should be sky facing.
- Now while inhaling, pull the lower spine forward so that pressure is felt on the navel.
- Now try to keep both hands on ankles.
- Keep in mind that there is no excessive pressure on your neck.
- And from waist to knee should be in straight line.
- Maintain this position for 10 seconds while breathing normally.
- Now slowly come to your normal position.
- You can do this asana for 1 to 2 minutes.
Conclusion
Dear friends first of all thank you very much for reading this article. In this article we discuss about back pain. We have also discuss about different asana or poses by this you can reduce your back pain. And believe me if you will do these asana with proper guidance you will get rid of back pain. Hope you like this article, and I am looking for your appreciation, please write in comment box if you have any queries, I will definitely reply. Friends if you really like this beneficial articles please share it with your friends and relatives, for this I will be grateful to you. Because from this article one can reduce his or her back pain. Once again thanks a lot for reading this article. I will come up with another article that benefits your life style. Please also read 10 best workout for Type 2 diabetes, For more details please click here …. THANK YOU….