6 Yoga Poses to Help Alleviate Back Pain

It doesn’t comfort lower-back-pain sufferers to know that most people experience low back pain at some or other time in their lives.

Office-bound people, especially those who work at computers, are sedentary for the best part of the day. Working in an office where ergonomics for workers is of little concern can lead to repetitive strain injury. This is a debilitating condition resulting from overuse of the hands and wrist for instance.

Back pain is a modern 21st century epidemic, and many people take time off from work because of chronic pain. Various organizations such as the World Health Organization have even documented the many problems caused by back pain and the need for effective pain-management systems of medicine.

When you spend most of the day sitting at a desk, you may want to consider making it more comfortable and to also learn about yoga poses that address back pain.

Yoga is an old system of medicine, a superb non-drug approach to tackling back pain before you reach out for the long-term use of strong painkillers. As an avid yogi myself, I’ve witnessed first hand how yoga has helped transform my life.

Take Responsibility for your Back Pain with Yoga

We look at a brief description of 6 yoga poses that specifically help your back and alleviate back pain, bearing in mind that each pose can be further researched for further details.

Yoga Poses for Back Pain

1. One Legged King Pigeon (Eka Pada Rajakapotasana)

This pose isn’t your obvious position to treat back pain, but tight hips can help with lower back pain. Get down on your hands and knees. Bend your left knee and move your foot toward your spine. Extend both arms overhead, bend the elbows, reaching back for your foot. Repeat on the other side.

2. Extended Child’s Pose ( Utthita Balasana)

This resting pose can stretch your back and hips. Start on all fours, keeping the arms forward and then sit back so your butt rests above your heels. Hold and breathe deeply, bearing in mind that the more you extend in either direction, the more relief from pain you enjoy.

3. Cat/Cow Pose (Bitilasana)

This pose helps to massage the spine and to bring about flexibility to it. Start on all fours and alternate between arching your back as you push down on the floor with your hands and tops of your feet. Hands need to be under shoulders and your knees and feet at hip-width distance.

4. Seated Forward Bend (Paschimottanasana)

From a seated position, extend both legs forward and reach for your ankles or feet, bending at the hips. Breathing in, raise both arms above your head and stretch up. Then, breathing out, bend forward so that your chin chin moves toward the toes. Try to take hold of your toes. Return to the sitting position, breathe out and lower the arms.

5. Downward Dog (Adho Mukha Svanasana)

This is one of the most iconic postures in yoga. Get down onto all fours, spread your fingers and make sure your feet are hip’s-width apart . Breathing out, press the floor away from you and lift your hips, pushing yourself into an upside down ‘V’ pose. Start off by bending the knees, and then, if possible, straighten the legs. Bend the knees again and lower the hips back to Table position.

6. Upward Facing Dog (Urdhvamukha Shvanasana)

Lie on your stomach and bend your elbows, dragging your palms towards your waist. With fingers spread, press down through the pads of your palm, lifting your shoulder heads away from the floor. Exhale and press your hands down, bringing your torso and legs up off the floor. Keep hips raised and then release your body back onto the floor.

Other Natural Ways to Alleviate Back Pain

Exercise your core

The muscles in your back are important for supporting your lower spine. There are a number of simple exercises that can be performed during the day, even at work during your lunch break which will work on your core muscles. Certainly, by developing stronger core muscles, you’ll be less likely to injure or strain your back muscles.

Get Ergonomic!

Make sure your work space is as ergonomic as possible. Items like ergonomic office chairs and kneeling chairs all help with optimizing your sitting position to support and promote good back posture. Standing or adjustable desks have also become very popular so actually get you out of your seat when working.

Lose weight

this is because as we gain weight we put pressure on the lower spine. The weight can result in an increased arch in the spine and can even lead to compression of the discs and nerves. Lose some weight to relieve pressure on the lower spine and nerves.

Conclusion

Research and analysis have found that those suffering with long-term lower back pain and who practise the ancient Asian discipline of yoga are far more likely to reduce their back pain levels and improve their mobility. It’s a wonderful healing method, adopted by people of all ages to calm the restless mind so that the health of the body doesn’t suffer.

Copyright: John Muller at http://ergonomictrends.com
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25 Responses to 6 Yoga Poses to Help Alleviate Back Pain

  1. Jude Bray says:

    Thanks for sharing nice information and tips with the reader to relieve back pain.

  2. johan william says:

    The muscles in your back are important for supporting your lower spine. There are a number of simple exercises that can be performed during the day, even at work during your lunch break which will work on your core muscles great BEST OFFICE CHAIR FOR HIP PAIN

  3. Thanks for sharing this helpful information. Actually I am a web developer and my most of the time spent on my chair. Due to this my back start paining and its soo swear. I went to a Doctor and he guide me about Back Pain exercises and also he recommend me to change my chair. He recommend me to move my body after every 50 minutes and take some rest from work. After that I am using a Ergohuman High Back All Mesh which is an office chair and its soo helpful for me.

  4. Chris says:

    You are absolutely right. Yoga is amazing to recover back pain. I was suffering from pain and the child pose and cow pose helped me a lot. On the other hand recumbent bike is good for lower back pain and also helps to maintain the weight.

  5. Daniel says:

    Yoga is helpful but everyone can not be interest with yoga. some other tips may use any people. Everyone need to maintain posture for lower back pain. Sit correctly then follow this article for everyday lifestyle.

  6. A. ESU says:

    Really helpful. I love all the info you have here;\ Yoga is helpful for everyone

  7. Amara Smith says:

    These are some great yoga poses. The picture + description of the poses has made it clear on how to do the poses 🙂

  8. Benefits: Whether you are in the beginning, middle, or end of your practice, Child’s pose is a great position to get into to stretch your back out and relieve tension in your spine, shoulders, and neck.

  9. elizabeth says:

    Proper form: Start on your hands and knees in tabletop position. Separate your knees hip-width apart and exhale as you sit your glutes back toward your heels. Fold your torso over your thighs and reach your arms straight out in front of you or resting along the sides of your body. Allow your forehead to rest on the mat as you stay in this de-stressing pose for 10 breaths

  10. emmapollock says:

    Backbend poses are the most common cause of yoga-related back injury, because these poses are the most difficult to stay safe in. Further, poses such as Bridge, Wheel, and Cobra require flexion of the spine, which is known to cause harmful stress.

  11. Alex Jones says:

    You are right Ergojon that the ancient Asian discipline of yoga appears to offer benefits to those suffering from low back pain, which may lead to reducing back pain levels and improving mobility. Thousands of people have adopted this wonderful healing method to calm their restless minds in order to preserve their physical health. Further, some people prefer chairs to reduce back pain.

  12. Great piece of content 🙂 Love to read these types of articles.
    Currently I’m doing Cat/Cow pose.
    Cat/Cow pose is a great way to stretch and loosen up your back.

  13. Aman rai says:

    I appreciate to give a beautiful information some are the also very helpful for back pain according to me , these are
    Yoga asanas for spinal pain: 5 yoga stances to get help from back.
    Adho mukha svanasana (Downward confronting canine)
    Marjaryasana (feline/cow present)
    Paschimottanasana (Seated forward twist) A blunder happened
    Salabhasana (Locust Pose)
    Trikonasana (Triangle Pose)

  14. rudra singh says:

    I love yoga so i am daily early morning yoga in my garden.

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  16. Ons says:

    Thank you for the tips. Get to know some great yoga poses. The picture and its description of the poses are clear enough to understand

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