Early problems related to back and back pain were mostly seen in people between the ages of 45 to 50, while now this problem has started to occur in large numbers of people between 25-30 years of age.
The problem of lower back pain is due to sudden bending, weight lifting, jerking, wrong way of sitting and sleeping, not exercising, stomach enlargement, etc. For many reasons. Some people are permanently troubled by this pain while in some people this pain occurs occasionally. So we are going to tell you about some yoga positions that you can reduce and relieve lower back pain. Apart from this, there is a very deep correlation between spinal, disc and back pain. If the disc slips around, there is severe pain in the waist or lower back.
Cause of back pain:
To cure back pain, it is very important to know its cause. there can be many reasons for back pain such as working on the computer for a long time, sitting in an abnormal position for a long time, lifting a heavyweight object, driving for long distances, etc. Yogasanas are the best means of curing peat pain.
Type of back pain:
Some types of back pain are such as upper back pain, lower back pain, neck pain, and tailbone pain. Let us know in detail the methods of removing them.
If there is a general pain, stiffness or more discomfort in any part of your back, for this you are recommended to do some yoga asanas which is very beneficial in this. But you must consult your doctor before doing these. Yogasanas for back pain are as follows:
1. Marjariasana yoga for back pain:
Yoga poses for back pain: Doing marijuana helps to stretch your spine. This stretch provides a gentle massage to our spine. Practicing this pose stretches your chest, shoulders, and neck. This asana is also known to massage your abdominal organs. To do this asana, kneel on a yoga mat and keep both your hands on the ground. Keep your torso parallel to the floor. Now take your breath inward and raise your head backward and your chin up. After this, while exhaling, lower your head and try to apply your chin to the chest. While exhaling again, straighten your head. Do this asana for at least 1 to 3 minutes.
2. Adho Mukha Svanasana :
Practicing the reverse dog posture relieves back pain and sciatica. The name of this asana is derived from the Sanskrit language which means a dog with a downward face. The person looks like a dog when he bends forward in the face of the dog’s posture. It helps reduce the imbalance in the body and improves strength. To do this asana, first of all, spread a yoga mat and stand upright on it. Keep a slight gap between your two legs. Now bend forward and place both your hands on the ground.
Keep both feet away from the hands so that your hands and spine come in a straight line. there will be a 90-degree angle between your leg and chest. While in the face of dog posture, breathe five to seven times.
3. Sphinx Poses for Back Pain:
Salum bhujangasana is an excellent asana for curing back pain. This asana strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen along with it and also helps in relieving tension. To do this asana, lie down on the abdomen by laying a yoga mat. Place the lower hand slightly ahead of the shoulders on the ground and lift only your torso above the floor. Slowly turn your head backward and try to make the chin upwards. Keep in mind that the body below your hips should remain on the ground. Do this asana for one to three minutes.
4. Setubandh Yoga Asanas For Back Pain :
Setu bandha asana is very beneficial in back pain. It extends the spine, relieves back pain and reduces headaches. This asana is very beneficial in the stretch of hamstrings, gluteus muscles and spinal muscles. To do the Sethubandha posture, you lie on a yoga mat and lie down on it, now bend your legs from here at the knees and lift your hips up, join your two hands under your back. While living in this position, breathe 20 times and come out of the situation, if you do this action 3 times, you will benefit in back pain.
5. Triangle pose for upper back pain :
Trikonasana yoga is an excellent posture for upper back pain. This asana helps to reduce the pain of cysts and neck. It stretches your spine, hips, and waist and makes your shoulders, chest, and legs strong. To do this asana, you should spread the yoga mat in one place by standing with both the legs apart, bend your right leg and place your hand on the floor. Straighten the other hand up so that both hands are in a straight line. Stay in this posture for a few seconds to one minute.
Shalabhasana is a very useful asana for strengthening the muscles of the back and the spine. The name of this asana is derived from the Sanskrit word Shalabh which means Jhingur. This asana stretches and tones the entire part of your body. To do this asana, you place a yoga mat in one place and lie on it on your stomach. Keep both hands and feet straight on the floor. Now raise your torso and both legs upwards. They raise both hands. You try to stay in this posture for at least 20 seconds.
Halasana strengthens the spine and your shoulders, in addition, it eliminates other diseases such as asthma, phlegm, diabetes, and digestive problems. In Halasana, your body’s position looks like a plow. To do this asana, first of all, lie down with your hands and feet on a yoga mat. Now turn both your legs from here at the waist and make them up. Keep both your hands on the ground. Now try to gently place both the legs behind your head from the ground. Stay in this state according to your ability and come to your initial state.
8. Spine Length:
To do this yoga pose, you sit cross-legged on the ground or in bed and sit comfortably. Keep the back straight and shoulders relaxed. You can also do this pose while standing, but keep the feet together. Now keeping the speed of breath normal, move the hands up and keep the fingers stuck together and the two thumbs touch each other. Bring the hands from the front to the front and try to stretch them as much as you can, but take care not to pull the muscles and hold them in this position for 20 seconds and take 3-4 deep breaths. For the greater Perfect of exercise, pull the stomach towards the spine.
9. Spine Stretch:
This exercise yoga poses for back pain, which should be done after the spine lengthening stretch. Keep your fingers together and stretch your hands over the head and slowly while exhaling, bend the body comfortably to the right and take 4 to 5 long breaths while staying in this position for a while. Breathing, come to the center position and now exhale, move the body to the left and stop in the same position and take a deep breath of 4 -5 and tan return to the center position while breathing. Do the same process with the hands in front. Pull the stomach in as much as possible for better results.
10. Twist the spine:
This exercise provides relief by reducing lower back pain. Place the left a hand on the right knee and take a deep breath, slowly bend the body to the right side and keep the right hand back on the floor and stretch the body upwards, with the right hand pushing the ground. Keep the back straight and return to the center position while breathing. Stretch from the left side in exactly the same way.
11. Fist forward bend:
Stand up straight with the legs extended and bend the feet lightly and bend yourself forward of your feet so that your stomach touches the thighs. After this, cross your hands together and hold each other’s elbows firmly and leave the body relaxed and take 10 deep breaths while staying in this position. With each deep breath, you will get relief from the back strain.
12. Wall planks:
Standing in front of the wall to plan the wall, keep the palms flat on the wall and bend forward with the head stretched as far as possible while stretching the spine. By doing this, your body will be in L shape. If you bend the knee while doing this, you may have lower back pain, so try to maintain the spinal stretch for at least 2 minutes. When giving a stretch in the lower back, take a deep breath at that time.
13. Pigeon Pose:
Yoga poses for back pain: To do this exercise, lay your hands in front of you lying on the ground. Now raise your upper body above the ground and move the right knee behind the right wrist. Stretch the left leg backward and keep the knees towards the ground. Stretch your air backward with the palm in the opposite direction of the ground, pull the abdominal muscle and take 5 to 10 deep breaths while staying in this position. Doing this helps you maintain your spine (spinal cord).
14. Balasana Yoga YogaChilds Pose):
For children to pose, you have to sit on your ankles and keep your head on the ground. Place the hands backward and breathe for 2 minutes. For more stretching, pull the abdominal muscle towards the spine and doing so will give better results.
Put on your heels and place your hands in front. Now stretch the hands towards the front, pull the back towards the back and breathe slowly for 3 minutes and release. Stretch the back, pull both hands in the front, but keep in mind that while doing this, the muscles of the back should not be twisted/twisted in any way. Now the back muscles will feel relaxed and relaxed.