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3 Simple Hassle-Free Yoga Poses to Relieve From Back Pain

Back pain is one of the major problems that is caused by stress. This is especially seen amongst working groups, house-wives, pregnant women, and adult groups. Here, Krishna Prasad lists down simple and hassle-free yoga asanas which can be done anywhere to get relief from back-pain.

Well, some try to alleviate the pain/stress by devouring pills and some try to take some rest. But the question here is how long will pills and rest work? No one knows!

Other than prescribed pills and sleeping, what could be the best alternative solution to assuage from back pain? The answer is very simple – its yoga. It gives better results and quicker relief than those chemical tablets or sleep.

So, here are the three simple yoga poses that could dwindle your back pain. Note that these yoga asanas are especially for beginners, employees facing at work, working women, and household-wives.

Locust Pose

The pose is also known as Salabhasana. This pose is for the people who are planning to start yoga, and for those who are having back-ache issues.

How to do it?

A simple asana, where first you need to lie down on a plain surface facing your whole front part of the body (pelvis and trunk) on the ground along with your arms facing the direction of your body.

Make sure your arms and toes touch inwardly to the ground. Now inhale slowly and lift your upper part of the body, which includes your head, arms, and chest. Also, slowly lift your lower part of the body simultaneously (legs), while you are lifting your upper part of the body.

It is recommended to place a cushioned material in front of your forehead for support and protect your face from hitting the floor, just in case, your pose gets imbalanced.

After you pose, try looking forward above the horizontal view. Only your belly should be resting on the floor, the other parts of the body should be away from the floor.

Stay in the same pose for up to 30 seconds – 1 minute. Then, slowly exhale and lower your body to the floor. Relax with your head facing sideward till you breathe gets normal. Repeat the same yoga asana for the number of times you feel like.

Benefits of this asana/pose

The list of benefits doing this asana/pose includes – strengthens your body muscles and enhances posture, alleviates the amount of stress and enlightens your mood, and improves the strength in your arms.

Caution - While doing this pose, don’t pressure much on your back. It may lead to back or neck injury. For beginners, just try to extend as much as you can.

Bridge Pose

The pose is also known as SetuBandhasana. Strain-free and invigorating, this pose keeps your body and mind in tranquility. The best part of this asana is the backbend you perform in this pose. It is one of the best asanas for people who are enduring from backaches.

How to do it?

The position of the pose is simple and quite relaxing to perform. First, lie down horizontally on a mat with your back, body, arms, and legs facing the floor. Keep your arms at the side with palms facing down in a resting position.

Now, inhale and bend your knees slowly by using your arms and feet to lift your hips and back upwards. Make sure you keep your feet, heels, and buttocks firmly parallel and closer together.

To extend your back a bit, keep your knees facing vertically standing over your feet and lift your hips to form a horizontal surface.

After that move your sternum towards your chin and face your face towards the ceiling. In case, if you need any support to your neck, you can keep a thick material beneath the shoulders.

Then, move your tailbone towards the pubis and lift the pubis to the belly. If you couldn’t push your hips, lower back, and the pubis area upwards, clasp your hands at your back and hold it firmly by touching the floor. Use the power of your both hands and feet to push your hips upwards. Stay in the same pose for up to 30 seconds – 1 minute.

Repeat this pose as many times as you like. Once you have completed the asana, exhale and rest your spine slowly to the floor.

Benefits of this asana/pose

The benefits of doing this pose include – strengthening of your neck, chest, back and buttocks, aids to mitigate stress and depression, improve the blood circulation in your body, alleviates backache, relaxes your legs and body, and also highly beneficial for people facing high blood pressure, insomnia, anxiety, and asthma.

Cobra Pose

The pose is also known as Bhujang asana. This is one of the quintessential yoga poses for people with achy backs. The meaning of Bhujang asana is the snake/serpent posture.

How to do it?

First, lie down facing your front part of your body on a comfortable flat surface and make sure to keep your feet touching together.

Now, position your hands on either side of the chest by facing the flat surface by hugging your elbows to your body.

Then, inhale and push your hands to the floor by broadening the shoulders to lift your head, chest and upper body upwards. This includes your hands extending in a slant upward direction. Make sure your head is gazing straight but not towards the ceiling and your shoulder blades in a relaxed position.

Try to lift your upper part of the body as much as you can to maintain the firmness of your below part of the body, but sidestep thrusting your ribs forward. Be assertive enough not to pressurize your back and hands and later cause hurt.

Stay in the same pose for up to 30 seconds – 1 minute. Repeat this pose as many times as you like. Once you have completed the asana, exhale and rest your upper part of the body slowly to the floor.

Benefits of this asana/pose

The benefits of doing this pose include – lessens the stress levels and invigorates your mood, improves your digestive system, keeps your spine healthy and firm, evacuates back pain, trims down the joint pressures of your body, and thereby enhances the posture.

Caution - For people who had faced any wrist injuries are recommended not to try this pose.

About The Author

D. Krishna Prasad

Krishna is a management graduate, who loves gambling with words more than looking at the changes in the stock market. He is also a content writer and a freelance journalist. His.... Read More..


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