Yoga for Back Pain

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Back pain can be extremely difficult to deal with, especially if it is severe. Back pain sufferers always want to find a treatment for relief as quickly as they can. Yoga asanas are one of the most effective ways of preventing and treating chronic back pain. Strengthening the muscles that support the spine with yoga asanas can prevent, reduce and in some cases eliminate back pain. Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. Whether you have lower left back pain or lower right back pain, these asanas are effective in both the cases.

Yoga Asanas to Prevent Back Pain


To start with, come onto the floor on your hands and knees. Place a cushion under the   knees to protect them from pressure and stress. Bring the hands shoulders width apart and the knees hips width apart. Become aware of the length and quality of the breath. Inhale slowly and completely. Open the chest forward, arching the back downward. Feel the tailbone and the crown of the head lifting equally towards the sky. Try to feel every part of the back, every vertebra. Exhale slowly and completely as you begin to arch the back upward. Tuck the tailbone and the crown of the head moving them towards each other and contract your abdominal muscles up towards your spine. Use your hands and knees for support in the pose. As you inhale, return to the first position and continue to coordinate the breath and the movement of the spine, repeating this sequence 5 to 20 times. When you are ready to stop simply bring the spine back to a neutral position, parallel to the floor. Use special caution practicing this yoga posture if you have a neck injury.  Always keep your neck aligned with the spine. Do not turn your head toward your navel and also do not strain your back.  If you find it difficult to completely round out your back, go only as far as you can and hold the pose. With time, your body will open and you will be able to completely arch your back.

Setu Bandhasana

To start with, lie down on your back and bend both the knees, while placing your feet flat on, and parallel to, the floor. Keep your legs and feet hip-width apart and parallel to each other. Your arms need to go to the side of your body. Keep your palms facing downward and touch the heels with your fingertips. The arms should be placed down in such a way that area between the shoulder blades lifts from the ground gently. As you inhale, put down pressure into your arms and shoulders, thrusting with your feet, so as to lift your chest fully, raising the spine upwards. But make sure your weight is resting equally on your shoulders and feet. Now, take a couple of slow and deep breaths and hold the position for 5 to 7 breaths. As you hold the pose, focus on breathing and lengthening your spine as you arch your body like a bridge. Now while exhaling your breath, return to the original position and gradually, roll the spine back to the floor.



Lie flat on the back. Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor. Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead. Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee. Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor. Lie flat on the back for a few seconds then repeat beginning with the left leg. Repeat this pose 5 to 10 times with each leg.


Lie flat on the stomach on the mat with legs straight, feet together, toes facing outside, and forehead on the floor. Keep the palm on the ground beside the chest. Inhale slowly and raise the hand and trunk as in the shape of hood of the Cobra. Hold the position as long as you can, without experiencing any difficulty. Now exhale, while lowering the body. Repeat 3-5 times.


Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Place the chin on the floor. This is the starting position. Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together. Keep the arms straight. In the final position the head is tilted back and the abdomen supports the entire body on the floor. The only muscular contraction is in the legs; the back and arms remain relaxed. Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles lower the legs, chest and head to the starting position. Release the pose and relax in the prone position until the respiration returns to normal. Repeat this pose 2 to 3 times.

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