Yoga for Back Pain: 6 Poses to beat the Pain ASAP | Greatist

Backache Yoga Exercise

Exercises / June 10, 2019

General reasons for backache*

- Sitting or standing for long hours
- Sitting or standing in an incorrect posture
- Lack of exercise
- Obesity
- Smoking
- Weak back muscles

Do you find your hand often reaching out for your upper back? Unconsciously wanting to soothe it and ease a slight, pulsating pain? You could be in the middle of a kitchen chore or bending over a colleague’s desk at work and are suddenly aware of a slight ache spreading over your lower back?

You might not have a chronic backache. Yet these once-in-a-blue-moon signs could be enough wake-up calls for us to sit up straight and invest 5 minutes every day. Just 5 minutes to strengthen our back muscles by practicing simple yoga postures. Don’t wait until you get a backache. Start now and invest a few minutes daily – the returns are high – a healthy back is yours for keeps.

7 yoga postures to wave goodbye to backache

Our back has three movements: stretching upwards, twisting, and moving forward and backward. Regular practice of the yoga poses listed below ensures that muscles which support these movements are strengthened.

You can practice some of these yoga postures anytime, anywhere! Even if you miss them on the yoga mat in the morning, you can still take out 5 minutes during the day at work or when your back hints that it needs them.

What’s more – in the airplane yoga sequence, we have customized these yoga postures so that you can do some of these yoga poses for backache even on an airplane! Let's see the yoga postures and how we can practice them.

#1 All Direction Back Stretch – Designed by Dr. Sejal Shah, Sri Sri Yoga teacher, this sequence stretches your back in all directions and is very effective in providing relief from backache. After driving for a long duration, hop out of the car, keep your feet firmly on the floor and do these stretches.

#2 Trikonasana (Triangle Pose) – Helps tone the arm, leg and abdominal muscles and makes the spine flexible. If you have been standing in the kitchen for a long time, take a break for a few seconds and do the Triangle Pose. Now, do where is the backache?

#3 Pavan Muktasana (Knee-to-Chin Press) – Increases blood circulation in hip joints and eases tension in the lower back. Try this one on your yoga mat. You can do a variation of this yoga posture sitting in a chair as well. Did your lower back muscles thank you?