Back pain is a common health issue that affects millions of people worldwide. It can be caused by a variety of factors, including muscle or ligament strain, herniated or bulging discs, arthritis, osteoporosis, spinal stenosis, skeletal irregularities, and infection or tumor. In most cases, back pain is not a serious health concern and can be treated with rest, exercise, aqupesar point & yoga. However, it is important to seek medical attention if the pain is severe or persistent, as it may be an indicator of a more serious underlying condition.
Muscle or ligament strain is the most common cause of back pain. This can occur due to sudden movements, lifting heavy objects, or even poor posture. Strains can cause pain and discomfort in the lower back and may be accompanied by muscle spasms or stiffness.
How to cure back pain with yoga?
Yoga is a gentle and effective way to reduce back pain, improve flexibility and strengthen the muscles that support the spine. Here are 9 yoga poses that can help in relieving back pain.
Ardhachandrasana
Ardhachandrasana, also known as Half Moon Pose, is a yoga pose that involves balancing on one foot while extending the other leg and arm towards the sky.
Here’s how to do it.
1. Start in a standing position with your feet hip-width apart and your arms at your sides.
2. Step your left foot back about three feet and place your left hand on your left hip.
3. Inhale and raise your right arm up towards the ceiling, keeping it in line with your right shoulder.
4. Exhale and lean your torso to the left, reaching your right fingertips towards the floor.
5. Lift your left leg off the floor, parallel to the floor, and flex your left foot.
6. Hold the pose for a few breaths, then release and repeat on the other side.
Benefits of Ardha Chandrasana
1. Improved balance: The pose requires you to balance on one foot, which can improve your overall balance and stability.
2. Strengthened core: The pose engages the abdominal muscles, which can help strengthen the core and improve posture.
3. Increased flexibility: The pose stretches the hamstrings, hip flexors, and spine, which can help improve flexibility and range of motion.
4. Reduced stress and anxiety: The pose requires concentration and focus, which can help reduce stress and anxiety.
5. Improved digestion: The pose can help stimulate the abdominal organs, which can improve digestion and elimination.
Ustrasana
Ustrasana, also known as Camel Pose, is a yoga pose that involves arching the back and stretching the chest and spine.
Here’s how to do it.
1. Start by kneeling on the floor with your knees hip-width apart and your thighs perpendicular to the floor.
2. Place your hands on your hips and gently arch your back, leaning back towards your heels.
3. Reach back with your right hand and grasp your right heel. If this is too difficult, place your right hand on your lower back.
4. Reach back with your left hand and grasp your left heel. Again, if this is too difficult, place your left hand on your lower back.
5. Press your hips forward and lift your chest towards the ceiling.
Benefits of Ustrasana
1. Improved posture: The pose stretches the chest and shoulders, which can help improve posture and reduce hunching.
2. Increased flexibility: The pose stretches the entire front of the body, including the thighs, hips, abdomen, chest, and throat, which can improve flexibility and range of motion.
3. Reduced stress and anxiety: The pose can help reduce stress and anxiety by opening the chest and releasing tension in the body.
4.Improved digestion: The pose can help stimulate the digestive organs, which can improve digestion and elimination.
5. Strengthened back muscles: The pose strengthens the muscles of the back and improves spinal flexibility.
Markatasana
Markatasana, also known as the Monkey Pose, is a yoga pose that involves twisting and stretching the spine.
Here’s how to do it.
1. Lie flat on your back with your arms at your sides and your palms facing down.
2. Bend your knees and bring your feet flat on the floor, hip-width apart.
3. Cross your right ankle over your left knee, flexing your right foot.
4. Reach your right hand through the space between your legs and clasp your left thigh, pulling your left thigh towards your chest.
5. Inhale and as you exhale, gently lower both legs towards the left side of your body. Turn your head to the right and hold the pose for a few breaths. Repeat on the other side.
Benefits of Markatasana.
1. Improves spinal flexibility: This asana involves twisting and stretching of the spine, which can help improve spinal flexibility and mobility. Heals back pain.
2. Lower back pain: This asana can help relieve tension in the back muscles and reduce back pain. This asana yoga for back pain Is a panacea.
3. Increase circulation: This pose can help improve circulation to the spine and surrounding muscles.
4. Reducing stress and anxiety: This pose can help reduce stress and anxiety by releasing tension in the body.
5. Improve digestion: This pose can help stimulate the digestive organs, thereby improving digestion and elimination.
Pavanmuktasana
Pavanmuktasana, also known as Wind-Relieving Pose, is a yoga pose that involves lying on your back and bringing your knees to your chest.
Here’s how to do it.
1. Lie flat on your back with your arms at your sides and your palms facing down.
2. As you exhale, bring your knees towards your chest and hug them in with your arms.
3. Rock side to side gently, massaging your lower back and hips.
4. Hold the pose for a few breaths, then release your legs back down to the ground.
Benefits of Pawanmuktasana
1. Better digestion: The pose can help stimulate the digestive organs, which can lead to improved digestion and elimination.
2. Reduces bloating: This pose can help release trapped gas and reduce bloating.
3. Lower back pain relief: This pose can help relieve tension in the lower back and hips, thereby relieving lower back pain and providing relief from back pain.
4. Improved circulation: This pose can help improve circulation and blood flow to the lower back and abdominal organs.
5. Strengthens the core muscles: This asana activates the core muscles and can help strengthen the abdominal muscles.
Setu Bandhasana
Setu Bandhasana, also known as Bridge Pose, is a yoga pose that involves lifting the hips and creating a bridge with the body.
Here’s how to do it.
1. Lie flat on your back with your knees bent and your feet flat on the ground, hip-width apart.
2. Place your arms at your sides with your palms facing down.
3. As you inhale, press your feet into the ground and lift your hips up towards the ceiling.
4. Clasp your hands together underneath your body and roll your shoulders under to lift your chest towards your chin.
5. Hold the pose for a few breaths, then release your hands and lower your hips back down to the ground.
Benefits of Setu Bandhasana
1. Improved spinal flexibility: The pose can help stretch and release tension in the spine, improving spinal flexibility.
2. Strengthened glutes and legs: The pose engages the muscles of the glutes and legs, helping to strengthen them.
3. Improved digestion: The pose can help stimulate the digestive organs, which can improve digestion and elimination.
4. Reduced stress and anxiety: The pose can help reduce stress and anxiety by releasing tension in the body.
5. Improved circulation: The pose can help improve circulation and blood flow to the chest, neck, and head.
6. Reduced back pain: The pose can help stretch and release tension in the lower back, which can reduce back pain.
Bhujangasana
Bhujangasana, also known as Cobra Pose, is a yoga pose that involves arching the back and stretching the chest and spine. Here’s how to do it:
1. Start by lying flat on your stomach with your legs extended behind you and your hands on the floor, palms down, next to your shoulders.
2. As you inhale, press into your hands and lift your chest off the ground, straightening your arms.
3. Keep your elbows close to your body and roll your shoulders back and down, opening your chest.
4. Hold the pose for a few breaths, then exhale and release back down to the ground.
Benefits of Bhujangasana
1. Better Posture: This pose stretches the chest and shoulders, which can help improve posture and reduce hunching.
2. Increase in flexibility: This pose stretches the entire forearm of the body, including the abdomen, chest, and throat, which can improve flexibility and range of motion without causing back pain.
3. Strengthens the back muscles: This asana strengthens the back muscles and improves the flexibility of the spine.
4. Reduction in stress and anxiety: This can help reduce tension and anxiety by releasing tension in the body.
5. Improve digestion: This pose can help stimulate the digestive organs, thereby improving digestion and elimination.
Sarpasana
Sarpasana, also known as Snake Pose, is a yoga pose that involves lying flat on the stomach and lifting the chest and legs off the ground.
Here’s how to do it.
1. Lie flat on your stomach with your legs together and your toes pointing away from your body.
2. Place your hands flat on the ground next to your shoulders, palms down.
3. As you inhale, slowly lift your chest and head off the ground, keeping your elbows close to your sides.
4. Continue to lift your legs off the ground as high as you can, keeping them together.
5. Hold the pose for a few breaths, then release and lower back down to the ground.
Advantages of Sarpasana
1. Improved Posture: This pose strengthens the back muscles, and improves posture
And cures the problem of back pain.
2. Increases flexibility: This pose stretches the entire front part of the body, including the abdomen, chest, and thighs, which can improve flexibility and range of motion.
3. Strengthens the back muscles: This asana strengthens the back muscles and improves the flexibility of the spine, thereby providing relief from back pain.
4. Stress and anxiety reduction: This pose can help in reducing stress and anxiety by opening the chest and releasing tension in the body.
5. Improve digestion: This pose can help stimulate the digestive organs, thereby improving digestion and elimination.
Dhanurasana
Dhanurasana, also known as Bow Pose, is a yoga pose that involves lying on your stomach and lifting your chest and legs off the ground while holding onto your ankles. We should do yoga every day at home.
Here’s how to do it
1. Lie flat on your stomach with your arms at your sides and your palms facing up.
2. Bend your knees and bring your heels towards your buttocks.
3. Reach back and grab onto your ankles with your hands.
4. Inhale and lift your chest off the ground, pulling your legs up and back.
5. Hold the pose for a few breaths, then exhale and release back down to the ground.
Benefits of Dhanurasana.
1. Improved posture: The pose stretches the chest and shoulders, which can help improve posture and reduce hunching.
2. Increased flexibility: The pose stretches the entire front of the body, including the abdomen, chest, and thighs, which can improve flexibility and range of motion.
3. Strengthened back muscles: The pose strengthens the muscles of the back and improves spinal flexibility.
4. Improved digestion: The pose can help stimulate the digestive organs, which can improve digestion and elimination.
5. Reduced stress and anxiety: The pose can help reduce stress and anxiety by opening the chest and releasing tension in the body.
Marjariasana
Marjariasana, also known as Cat-Cow Pose, is a yoga pose that involves moving the spine through a range of motion while on your hands and knees.
Here’s how to do it.
1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
2. As you inhale, arch your back and lift your tailbone and head towards the ceiling, bringing your spine into a gentle backbend. This is Cow Pose.
3. As you exhale, round your spine and tuck your chin into your chest, bringing your tailbone down and your head towards the floor. This is Cat Pose.
4. Continue flowing between Cow and Cat Poses, inhaling into Cow and exhaling into Cat, for several breaths.
Benefits of Margariyasana
1. Improve spinal flexibility: This pose moves the spine through a range of motion, which can improve spinal flexibility and reduce stiffness.
2. Strengthens the core muscles: This asana activates the core muscles and can help strengthen the abdominal muscles.
3. Better digestion: The pose can help stimulate the digestive organs, which can lead to improved digestion and elimination.
4. Reducing stress and anxiety: This pose can help reduce stress and anxiety by releasing tension in the body.
5. Improved circulation: This pose can help improve circulation and blood flow to the spine and abdominal organs.
That’s why the mother says Beta must do yoga at home every day.
Acupressure
By pressing these two points of the hands, your back pain will be cured.
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