Yoga Poses to Get Rid of Stubborn Back Pain

If you have sedentary lifestyle and have been working from home amidst the pandemic, then back pain must be your common worry. Back pain affects approximately 10% of the world's population. Roughly one out of every 10 people could suffer from lower back pain issues. Some of the symptoms of back pain include muscle aches, stabbing, or shooting pain in the back, pain that could radiate to your lower body and difficulty in bending or lifting heavy objects etc.

There are several reasons for back pain. Celebrity lifestyle coach and yogapreneur, Grand Master Akshar says, “One of the most common causes could be linked to obesity or being overweight as this puts a lot of pressure on the spine. Other reasons could also include unscientific or inappropriate physical exercises that are done without supervision. This could lead to exercise related injuries for the back. Back pain can also be caused by repetitive movement such as heavy lifting which leads to muscle or strain in the ligaments. Similar to how improper methods of exercise can hurt your back, leading a sedentary lifestyle with no exercise could also affect your spinal health.”

He suggests a few specific yoga postures to help you strengthen your back while improving flexibility around the spinal area. When it comes to your health, yoga is widely recommended as it is safe and highly effective. “When suffering from back pain, lifting heavy weights and intense workout of any kind is to be avoided. Yoga postures are gentle on the body and follow proper alignment and breathing techniques that can improve your condition,” he adds. But if you are suffering from chronic pain, consult a physician before doing these exercises.

Bhujangasana (Cobra Pose)

How to do:

Lie flat on the stomach 

Palms should be placed under the shoulders

Keep your feet together, with toes on the ground

Inhale and slowly lift up the head, shoulders and torso up to an angle of 30 degrees 

Let your navel remain on the floor

Hold the posture for 10 seconds

Slowly exhale and lower down 

Sarpasana (Snake Pose)

How to do:

Lie flat on the stomach 

Interlock palms behind the back

Inhale and then lift your upper body while keeping your feet on the ground

Hold the posture for 10 seconds

Slowly exhale and lower down 

 

Twisted Cobra Pose (Triyaka Bhujangasana)

How to do:

Lie flat on the stomach 

Palms should be placed under the shoulders

Keep your feet apart, at a distance of about 2ft with toes on the ground

Inhale as you lift your head, turn to look over your right shoulder at your left heel 

Hold the posture for about 10 seconds, turn to the front and exhale as your bring your torso down

Repeat on the other side