If you’re dealing with back pain, you’re not alone. In fact, it’s one of the most common reasons people visit the doctor. While there are many treatments available, one of the simplest and most effective is yoga.
Yoga can help to soothe back pain in a number of ways. First, it can help to improve your posture. Second, it can help to strengthen the muscles that support your back. And third, it can help to release the tension that may be contributing to your pain.
The best part is that you don’t need to spend hours in a yoga class to see results. In fact, just a few minutes of yoga each day can make a big difference. So if you’re looking for a way to ease your back pain, give yoga a try.
There are much yoga poses for back pain that might seem beneficial. Our fitness expert team has narrowed it down to the top 3 most effective poses that cover the rest of them. Though you can check the rest of them.
Table of Contents
Best Yoga for Back Pain:
Doing yoga regularly for at least 1-3 minutes will helps to relieve pain instantly. There are types of yoga also known as gentle yoga because they help to soothe pain almost immediately.
Another question is when you think you should start with your yoga? The answer will be if you think that your back pain is lasting for almost 72 hours then you should immediately start with gentle yoga.
Now we should see the types of yoga which must be performed for immediate soothing of the back pain.
This one is one of the most effective yoga for not only back pain relief but also for perfect posture. As the best yoga for beginners, it also helps with the neutral spine. The process should be that at first you should bend on all fours and put your wrist in a position over the shoulders and the hips over the knees.
Secondly, inhale slowly and while exhaling, move your spine in around position, and put your head on the floor like it has been dropped. Not funny literally. It is called cat posture.
Then, inhale again while putting the head and chest in an upward position. This should be done for at least 1-3 minutes and you will be able to see the effects almost immediately. In cat/cow yoga moving up the spine in the round, position helps to improve your posture. And moving the head and chest quickens the types of blood circulation and removes other pains from the body and of course, soothes your back pain.
2. Child’s Pose:
It is better than the previous one as it has an immediate outcome for back pain. Child’s yoga poses for back pain not only help with soothing back pain but also helps to keep your blood pressure in control.
For the process, firstly, kneel on a mat. A yoga mat is highly recommended otherwise any other regular mat will do. After you have kneeled there should be a distance between hips and the feet should be placed together behind. Take a deep breath and inhale. While exhaling, the torso should be over the thighs and the distance should be equal.
Secondly, try to draw the ribs away from the tailbone as much as possible and try to keep the crown of the head away from the shoulders. This for elongating the neck and spine for proper blood circulation.
Lastly, keep your forehead in the ground and the arms should be separated or stretched. Stay in that position for 2 minutes. You will see positive results sooner than you think.
3. Standing Forward Bend:
Another useful yoga technique that is sure to relieve your back pain in less than 3 minutes. Perfect for curing back pain and for good posture.
First of all, stand on the mat like normal but the feet and shoulder width should equal or approximate. Stand straightly on the mat at first.
Secondly, try to straighten the legs as much as possible and after that make the torso hang down. After that, keep the shoulders in a relaxed position, tuck the chin at the distance of the chest and extend the head toward the floor for elongating the spine. Do this for at least 3 minutes. Your back pain will vanish in thin air.
Yoga is not something very easy, and I completely understand that. But once you get the hang of it, you will get the most favorable result as your back pain is sure to fade away sooner than you think.
Frequently Asked Questions:
Q. Which Yoga is good for the lower back pain?
Ans: Downward-Facing Dog. It will stretch your hamstrings. This classic yoga pose targets the back extensors, which are the big muscles that help structure your lower back. It also supports your spine and assists you in standing and lifting things.
Q. How often should I do yoga everyday to see results?
Ans: Every week, even an hour is beneficial. Naturally, the more you practice yoga, the better you will become. However, in this case, continuity takes precedence over total length. When you practice for half an hour a day instead of two hours once a week, you’ll most likely see more improvement.
Q: Can yoga make back pain worse?
Ans: Yoga can sometimes make back pain worse, especially if the person has existing spine issues. It’s important to listen to the body and not push too hard when doing yoga poses.
Stephanie Ferland is an ex-gym trainer whose goal is to help people to achieve their desired fit body by doing effective exercises. She is also the founder of FitGirl Nation and a corporate wellness expert who’s crafted some of the world’s most popular workouts. With just nine and a half years of experience as a professional fitness trainer, Stephanie is often called a “Fit Celebrity.” Meet Stephanie and find out the 3 reasons why she never misses a workout!