Learn yoga for back pain from qualified instructor. Practice these poses gently and properly. You can find some yoga postures mentioned below which would help in relieving back ache. People suffering from hernia or undergone any stomach operation should consult doctors before practicing these yoga.
Pavanmukta Asana (Wind Releasing Position)-
- First of all lie down on the ground.
- Now raise your knee and bring it to the chest.
- Do not strain your ankle while bringing the knee to the chest.
- Just relax on the position and breathe normally.
- Hold the position for 6-8 seconds.
- Slowly change the position by bringing the leg down.
- Repeat the exercise with other leg.
Bhujanga Asana (Cobra Pose)-
- It helps in lower muscles strengthening and toning.
- Lie flat on your stomach.
- Keep your hands near to your chest with the arms facing the ground.
- Start Inhaling and lift upper half of your body.
- Balance your weight on your palms without moving the lower half of the body.
- Raise your head, facing the sky (resembling the hooked snake).
- Now, slowly exhale and bring your to the initial position (lying flat on stomach).
Sage Twist-
- Sit on the ground and stretch legs.
- Now bend the right knee and place your right foot on the floor near to the left thigh.
- Put your right hand on the floor and wrap your right knee with the left palm.
- Now inhale, raising your spine upward.
- Exhale and twist your torso and head to the right side.
Trikona Asana (Triangle Pose)-
- It stretches your legs and spine.
- First of all stand straight and slowly come to the dog pose by bringing both the arms down (touching the floor).
- Extend your left foot forward (about 1 meter).
- Place your hands nearby the left foot.
- Carry the weight on the heel of the front foot and lower back.
- Rest the right foot at the back.
- Raise the upper part of the body and keep lower back straight.
- Now press the shin with the left hand and turn your chest to the left.
- Try to twist your upper part of the body and let the lower part still.
- Now, slowly bring the right arm up and gaze towards the roof.
- Maintain the posture for few seconds.
- Gently come back to the dog pose and repeat the yoga with your right leg now.
Tada Asana (Mountain Pose)-
- Stand straight and put your arms by your side.
- Widen the feet maintaining proper distance from each other.
- While inhaling raise both the arms parallel to the shoulder.
- Balance your weight on the feet.
- Stretch your upper body smoothly, raising your chest.
- Slowly, lower your arms and exhale bringing the heels down.
You can also practice the poses like- pelvic tilt, bridge pose, cat pose, Fists Forward Bend, Wall Plank, Pigeon, Back Traction Pose, Child's Pose to cure back pain. Exercise the postures properly and after consulting doctors and yoga instructors.