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Top 5 Yoga Poses for Back Pain

top 5 yoga poses for back pain
HWC Team
October20/ 2015


Yoga is one of the most beneficial and effective forms of physical exercise and is one practice which has gained a lot of popularity across the globe in the past few years. Yoga not only helps to achieve peace and get rid of stress but also helps to prevent several illnesses and diseases.

There are many yoga poses that can directly provide relief from a number of physical conditions and pains including back pain. If you are someone who is suffering from back pain and wants to get rid of it, then you too can try certain yoga poses that will provide definite relief. The following is a list of the top 5 yoga poses for back pain:

1. Fists Forward Bend

For this pose, you will need to stand on a yoga mat with feet hips width distance apart and then bend your knees and torso until your belly touches your thighs. Now make fists and position them in opposite elbow folds. This position is a trigger which helps your back muscles to open up one must hold it for 10-20 breaths and then release.

2. Wall Plank

This is a rather easy yoga poses which really helps curing back pain. For this, you will need to stand in front of a wall atleast an arm’s distance away. Bend forward until both your hands touch the wall. In this position your fingers should be wide, middle finger should be pointed straight and palms must be on the wall. Now draw back your naval as you lengthen your tailbone towards the floor. The end result must be an L shaped position of the body. Maintain the position for 10-20 breaths.

3. Downward Facing Dog

This pose is great for lower back health and can be done by standing with feet hip distance apart and then slowly bending and touching the ground with your hands in the forward direction. Lift the naval and front rids to offer buoyancy to the back and shoulders. The end position will stretch the whole body and must be maintained for 5-10 breaths.

4. Pigeon Pose

From the previous position, bring your right knee behind the right wrist and stretch the leg foot out behind you. Press palms down on the floor and ground legs on the mat. Let your legs stretch as this pose helps to open up lower back muscles and can provide relief in pain.

5. Back Traction Pose

From the last pose, you need to swing your back leg around and come onto your back with your knees bent and feet under your knees. Use a yoga block and lift your hips on it. Put your knees together for one minute and then move let them remain suspended in the air until you bring them down after a few counts. This pose helps you to provide traction to your lower back and spine. You can also remove the block after every round and then let your legs rest to provide movement to the back.

HWC Team

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