5 Easy to Perform Yoga Poses to Relieve Back Pain at Home

The Need for Yoga Poses to Relieve Back Pain

Are you looking for Yoga Poses to Relieve Back Pain? We know perfectly the chaotic rhythm you are taking, but today, we have to insist that you stop, examine your body, breathe and prepare for a little disconnection with these yoga poses that will finally relieve that annoying back pain that you do not have. You manage to undo it. The hours in front of the computer, the tensions, and, ultimately, that mare magnum in which you find yourself immersed are to blame, but you and only you can remedy it. That is why we are here to teach you a few master postures to help you in this task.

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1. Marjaryasana- Bitilasana (cat- cow).

Ready to start our Yoga Poses to Relieve Back Pain? We will begin the ritual with a posture that, surely, you have heard about and that is an invaluable ally when it comes to loosening the spine, especially after spending many hours in front of the computer.

Placed at four points, make sure your knees are well aligned under your hips, and your wrists are under your shoulders. Lengthen your spine as much as you can by drawing a straight line. Inhale while looking upwards lifting the head and pelvis drawing a long ‘U’ with your spine. Exhale putting your navel in as far as possible, bringing your head closer to the pelvis, and curving your spine like a cat that bristles. Repeat in a fluid way coordinating it with your breathing 4 to 6 times.

Benefits: With this posture you mobilize the spine, unlocking it and stretching both sides of the torso. It helps you relieve pain, stress, and tension.

Also read: Yoga to do at Home during Coronavirus

2. Parsva Balasana (threading the needle).

We continue the Yoga Poses to Relieve Back Pain, keeping in mind that the first few times, some of the asanas may cost you more work. Do not give up, with practice and perseverance, you will master them.

Maintaining the previous four-point posture, pass your right arm under the body to the left, until resting the shoulder and the temple on the ground. On the opposite arm, you can keep it as it was or extend it forward. Relax in that position for a few seconds, breathing soft and deep. To return to the starting position, support and push the ground with your left hand to recover your torso. Do the same to the other side.

Benefits:  With this position, you are doing a shoulder and chest stretch while helping to align your cervical. In addition, you detoxify the body and calm the nervous system.

3. Sasangasana (rabbit pose).

Now that you start to feel more comfortable and rested. It is time to go for a new challenge in these Yoga Poses to Relieve Back Pain.

Starting from the child’s position, Balasana, take your heels or ankles with your hands and work your pelvis up while rounding your back until you rest your crown on the floor. You must avoid carrying the weight of your body towards the head and neck because you can overload the cervical. Stay in the posture for a few seconds breathing evenly. Return to the initial Balasana position and rest by stretching your arms forward.

Benefits: By doing this posture, you relieve mental fatigue and oxygenate the brain, balance the spine, increase its mobility and elasticity. This relieves tension in the neck, shoulders, and back. It is also beneficial in cases of insomnia and dejection. This is the Best Yoga for Neck Pain too.

4. Halasana (the plow).

Lying on your back, with your arms extended to the sides of your body, press the palms of your hands against the floor. Bend your legs and with an impulse, raise your pelvis and bring your feet up above your head, until the tips of your fingers touch the ground. You can interlock the fingers of your hands, stretching your arms across the mat, or hold your back if you need to feel more stable. Your body weight must stay on the shoulders so that the cervical is free and avoid overloading. Stay there for a few deep breaths and undo the posture, descending very slowly from vertebra to vertebra. As if unrolling your spine, rest your pelvis on the floor and extend your legs.

Benefits: With this Back Pain Yoga, you make the spine and shoulders more flexible and stronger. It helps to activate blood and lymphatic circulation, increase vitality, relieve headache and back pain, calm the brain and you reduce stress and fatigue.

5. Matsyasana (the fish).

Our last asana is performed as a counter-position to the previous one so that we compensate and balance our anatomy again.

Just as you are, lying on your back, place your hands under the buttocks or to the sides of them, touching the mat with your palms. Lift your chest, lifting your shoulders off the ground and arching your back. Pull your shoulders and head back until you rest your crown on the ground. Hold the position for a few seconds, breathing calmly.

Benefits: You stretch the neck, reducing tension and neck pain, open the chest and improve posture. It reduces anxiety, relieves constipation, and improves lung capacity. We try our best to make sure you Feel Great with the Health Benefits of Yoga.

The final trick

Before finishing our Yoga Poses to Relieve Back Pain, we ​​recommend you put the icing on the session in this way.

Lying on your back, hug your knees to your chest. You can create a small swing to massage the back with the floor, it is very relaxing and enjoyable. Lengthen your legs by placing a cushion under the knees, or by placing your calves on a chair, if you prefer. Extend your arms to the sides of the body, breathe deeply and give yourself a few seconds of rest in Savasana trying to be as calm as possible. When you want to finish, turn to the side, staying in a fetal position for a moment to get up very slowly until you are sitting. In this way, the reconnection with your daily tasks will be more organic and you will feel ready to face the rest of the day.

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