5 Yoga Asanas to Reduce Back Pain

Hi everyone,

Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is called chronic if it lasts for more than three months.

              Most back pain goes away on its own, though it may take awhile. Taking over-the-counter pain relievers and resting can help. However, staying in bed for more than 1 or 2 days can make it worse. Here is five yoga asana for back pain.

1. Child Pose  / Shishu-asana

Benefits:

• Gently stretches your lower back, hips, thighs, knees and ankles
• Relaxes you spine, shoulders and neck
• Increases blood circulation to your head which reduces headaches
• Calms the mind (central nervous system) thus helping relieve stress and tension
• Deeply relaxing for the back

2. Bow Pose / Dhanur-asan

Benefits:

• Strengthens the back and abdominal muscles
• Opens up the chest, neck and shoulders
• Tones the leg and arm muscles
• Adds greater flexibility to the back
• Relieves menstrual discomfort and constipation
• Helps people with renal (kidney) disorders

3. Downward Facing Dog / Adho Mukha Svan-asana

Benefits:

• Stretches the shoulders, hamstrings, calves, arches and hands
• Strengthens the arms and legs
• Helps relieve the symptoms of menopause
  
• Relieves back pain
• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

4. Extended Triangle Pose / Trikon-asan

Benefits:

• The triangle pose strengthens your back by lengthening muscles along the side of your torso and strengthening the muscle fibers along your outer hip.
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest and spine
• Helps relieve stress
• Improves digestion
• Relieves backache, especially through second trimester of pregnancy

5. Camel Pose / Ustra-asana

Benefits:

• Stimulates the sympathetic nervous system and prepares the body for action
• Helps counteract damage of bad posture
• Relieves back pain & Re-aligns the spine
• Promotes proper kidney function
• Helps with digestive function, eliminating constipation and flatulence