Top 3 Yoga Exercises For Back Pain Relief

Back pain has become one of the most prevalent conditions to afflict the whole human race. You do not need to look too far or too wide to find people with whom you are acquainted who have suffered or are suffering from back pain. And if you are one of them, you must have been prescribed to practice yoga asanas for back pain by many. It can be your doctor, friendly next-door neighbour, concerned family member, or even your coworker. Yoga exercises are often marketed as some type of easy fix for a hack about back pain.

Why is yoga for the upper back so hot to treat the upper back? It is an ancient practice of mind and body healing for much of the globe. It is its ease of practice as a nonpharmacological and cost-effective intervention that has recently captured interest among new practising clinicians within the last several decades. Yoga poses, also termed asanas, are very low-impact physiotherapy exercises against backaches to enhance one’s back strengthening, flexibility, and balance. As such, performed properly, these poses could prevent back pains as well.

3 Easy-to-Do Yoga Poses for Back Pain Relief

Here are 3 Yoga asanas for back pain relief that you can try as a beginner.

1. Cobra Pose

1. Place a mat, lie face down and place your palms by your shoulders.
2. Bring your feet together.
3. Lift your upper body with the help of your back, and support your body with your arms.
4. Try to straighten your arms as much as possible.
5. Repeat the steps five times.

How it helps:

The cobra pose or Bhujangasana effectively stretches muscles at the shoulders, chest, and abdomen. It helps build muscles and removes tension in the back region. It also reduces the pain in the lower back and legs.

2.Child Pose

1. Place a mat, begin on all fours, place your hands firmly and keep your feet relaxed.
2. Slowly try and sit back on your feet and stretch your arms straight.
3. Stretch your arms out further without getting up and relax your back.

How it helps:

The child’s pose, or the Bal asana, gently stretches the middle and lower back muscles. This yoga pose is for upper back, neck, and lower back pain relief.

3.Cat and Camel Pose

1. Place a mat, start by positioning yourself on all fours.
2. Make sure your knees are under your hips.
3. Position your hands right under your shoulders.
4. Slowly push your back into a hump, like a camel; your head will move down.
5. Hold this position for ten counts.
6. Now pull your back down into an arch, like a cat. Your shoulders and head will be pushed up.
7. Hold this position for ten counts.

How it helps:

This is a great warm-up routine for the cat and camel pose, improving the mobility of your spine. It helps to remove tension from the upper back, the lower back, and the hips, one of the best yoga asanas for back pain relief.

Nieka Ranises