Top 6 Yoga Asanas for Lower Back Pain | Styles At Life

Do you have lower back pain? At the present time, lower back pain becomes very common problem due to extended sitting habits in front of computers and for other work. Any kind of injury or disease of intervertebral discs in lower back, muscles and ligaments can cause back pain. Almost everyone will experience lower back pain once in their life time. Hence, today in this article we are telling you some yoga poses for lower back pain.

Yoga is the best option for relieving back pain and helps to strengthen your back. You can restfully practice these yoga poses each day. The yoga poses benefit you to release your lower back pain and avoid you from all kind of spinal disorders. These yoga poses will help to recover your body posture. It also releases the back from stiffness and tension.

Causes of Lower Back Pain:

• Muscle or ligament strain
• Fibromyalgia, osteoporosis,
• Osteoarthritis, spinal stenosis and Ankylosing spondylitis
• During Pregnancy
• Obesity

Yoga Poses for Lower Back Pain:

Now, below we mention some best yoga poses for lower back pain and they are as follows;

1. Downward Dog:

•  This pose will support in spinal traction and lower back fitness.
• Stand Lie down on the floor fronting the ground and place your hands in front of you. Flatten your palms on the floor.
• Boost your hips off the ground by balancing yourself on your feet and hands. High your hips as much as you can, till you feel a calming stretch in your back.
• Take 5 to10 breaths in this place.

2. Talasana (Palm tree pose):

• Stand straight, feet shoulder width not together, hands on sides, chin drawn in. Maintain spine and neck straight.
• Increase both arms up and heels instantaneously, increase on toes, inhaling for two seconds.
• Keep this pose, holding breath for four seconds. Later this brief standstill, coming back to regular position by spinning the arm backwards and downwards, concurrently lowering heels, although respiring for two seconds back to initial position.

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3. Supine Hamstring Stretch:

• Setting on your back, twist your right knee into your chest and place a strip or rolled-up towel round the ball of your foot.
• Flatten your leg to the ceiling. Press out over both heels. If the lower back feels stressed, twist the left knee and place the foot on the ground.
• Grasp for 3-5 minutes and then change to the left lease for 3-5 minutes.

4. Pigeon:

• Take your right knee after your right wrist with your lower leg at a diagonal to your left hip.
• Square off your hips to the ground. Curve forward.
• Enlarge the elbows and place one hand on top of the other as a pillow for your forehead.
• Grasp 2-3 minutes and then shift to the left side for 2-3 minutes.

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5. Cat/Cow Poses:

• Get on your hands and knees with your hands lined up underneath your shoulders and your knees in line with your hips.
• Inhale and bend your spine so that belly drawing towards the floor, bottom highs toward the sky and your head slopes back.
• Exhale and expose the belly inner, bending the back upward, twisting your chin to your chest, and pushing your tailbone under.
• Repeat these two postures, mildly stretching up on the inhale and curling in on the exhale, as many times as you like.

6. Twist The Spine:

• Place your left hand on your right knee. Take a deep breath and gradually curl your body to your right side.
• You can also place your right hand on the ground close your right hip. Stretch ascending by pressing your hand alongside the floor.
• Try to keep your back as straight as conceivable. Inhale and come back to your middle position.
• Recap the same stretch on the left side. Draw your tummy in for a deeper stretch.

Thus, these are best yoga poses that are helpful for lower back pain. I hope you like this article and find it helpful as well as informative!

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