Yoga Poses for Back Pain

Yoga has emerged as one of the best forms of exercise due to its ability to reach at the base of a problem. Yoga does not correct a problem at the mere surface but goes beyond the obvious and chooses to correct the core, the roots of it, from where the problem emerged. Many a time, the ailments that we suffer from are usually a manifestation of a deeper underlying cause which makes way to the surface in the form of these symptoms. One of the most common ailments that people suffer from is back pain and there are several yoga poses that can provide relief. In the article that follows, we shall look at some of the best yoga poses for back pain. Continue reading if you suffer from this problem and want to tackle it in the natural way without taking into account the option of synthetic medication.

Yoga Poses for Lower Back Pain

For those who have gone through the problems of lower back pain will know how excruciatingly painful it can be. Along with the overall discomfort, pain in the lower areas of the back thwarts the movements of walking, lifting and stretching and therefore has an effect on all the normal activities of the day. Here are some poses that will help.

Child's Pose

1. Place a mat on the floor and kneel on all fours.
2. Stretch the knees about shoulder width apart but make sure that the big toes are touching at the back.
3. Now take your chest through the gap between the knees and touch your forehead and chest to the ground.
4. Extend your arms and release your shoulders, armpits and arms.
5. Stretch out the fingers and extend as much as possible.
6. Breathe in and out.
7. Get into a variation by bringing the knees together to touch each other and sit on the heels with the toes still touching
8. Rest your chest onto the thighs and take your forehead forward to touch the ground.
9. Extend your arms at the back so that the hands are in line or further than the heels.
10. Breathe in an out.
11. Stay in this position for 10 counts. You'll feel an instant release in the back.

Forward Bend

1. Stand on the mat and maintain a distance that is equivalent to shoulder-width in between your feet.
2. Bend forward very slowly and release your upper body down so that the chest and belly rest on the thighs.
3. Fold your hands so that the elbows are locked with each other and make your hands into a fist.
4. Do not lock your knees.
5. Relax your neck, head and back region and breathe in and out for 20 - 30 counts to complete this back exercise.

Yoga Poses for Upper Back Pain

Just as much as there are problems with the lower back, there are problems with the upper back pain as well. Thankfully there are several yoga positions meant especially for upper back pain relief.

Dog Pose

1. Place your hands and feet on the floor with the palms stretched out.
2. Place a 10 - 12 inch distance between your feet and shoulder width between the hands.
3. Now arch your back (but don't put pressure) and come up so that your buttocks are in the air and the entire body makes an inverted 'V' shape.
4. Let your head hang loose from your body. Don't tense the neck.
5. Try and place pressure on the hands as if you're trying to push the feet down to the ground.
6. You'll feel a pressure in your shin.
7. Breathe in and out for 10 counts.
8. This pose relaxes the back completely.

Cat-Dog Pose

1. Sit in a chair with your feet flat against the ground.
2. Place your hands on your thighs (without bending) and straighten your back.
3. Now look towards the ceiling while arching your back and inhale.
4. This is the dog pose.
5. To get into the cat pose, curve your spine completely and come to look down at the legs. Bend at the elbows and exhale.
6. Alternate both steps 10 times for complete back rest.

These yoga poses for back pain also help in achieving weight loss, did you know? But that apart, just try these yoga exercises and you'll find instant relief from back pain.