The lower back is a very sensitive area for many people and experiencing back ache is quite a common issue. Whether you have to keep sitting for long periods of time or you move around a lot, the lumbar region can easily suffer. Back pain affects not just our productivity but also ruins our mood. Sitting in the right posture and strengthening your core muscles are a few things that let you address the issue and prevent it from repeating in the future. But for immediate relief, yoga therapy is very beneficial. Yoga relaxes and stretches your back muscles, providing relief from back pain in just a short amount of time. The following are 9 easy yoga poses that you can do at your home.
1. Seated Forward Bend or Paschimottanasana
Sit down on the ground and stretch your legs out in front of you and rest your hands by your side. Spread your hands out slowly to your sides before bringing them up above your head so that the tips of your fingers point towards the ceiling.
Now inhale and draw your spine up long. While exhaling, bend your torso forward to touch your toes with your hands. Rest your belly on your thighs and try to touch your nose to your knees. Keep this position for 4-5 breaths before going back to the starting position.
2. Child's Pose or Balasana
Kneel on the floor keeping the base of your soles facing up towards the ceiling. Place your hands by your side. Keep your toes together and your knees slightly apart from each other. Exhale and lower your torso forward, and rest your belly on your thighs. Let your head touch the mat before stretching both your hands in front of you to touch the mat. Stay in this position for 4-5 breaths and then return to the starting position.
3. Bow pose or Dhanurasana
Lie down on your stomach and keep your feet hip-width apart and arms by your side. Bend your knees so that your heel goes towards your butt. Hold onto the ankles of both legs with your hands. Inhale before lifting your chest and legs off the ground. Keep your face straight and pull your legs as much as you’re comfortable with. Make your body as tight as a bow. Stay in this position for 4-5 breaths before coming back to the starting position.
4. Bridge Pose or Setu Bandha Sarvangasana
Lie down on your back and keep your feet hip-width apart. Bend your knees before placing your hands by your side. Inhale and press your feet down towards the ground before lifting your hips and rolling the spine off the floor. Press down your arms and shoulders on the ground while lengthening your tailbone and lifting your back. Clasp your hands behind your back and stay in this position for 4-5 seconds.
5. Cat-Cow Pose or Marjaryasana-Bitilasana
Start by getting on all fours on the floor. Keep your wrists perpendicular to your shoulders and your knees under your hips. Curl your toes before tucking them inside. Inhale before relaxing your belly so it moves down, towards the floor. Arch your back towards the ground and simultaneously tilt your tailbone and try to look upward. Stay in this position for 4-5 breaths. Now, exhale and arch your spine up towards the ceiling before tucking your chin into your chest and looking downwards. Repeat this 5-10 times.
6. Downward Facing Dog Pose or Adho Mukha Savasana
Get down on all fours and make your body like a table. Keep your shoulders above your wrists, and your hips perpendicular to your knees. Also, keep your toes tucked in. Inhale before lifting your hips upwards. Simultaneously, straighten your elbows and knee and make an inverted V-shape. Press your hand down into the ground before fixing your gaze to the navel, so that your neck and spine comes into a straight line. Stay in this position for a few breaths before slowly bending your knees to return to the table position.
7. Legs-up-the-wall or Viparita Karani
Lie down on your back with your body perpendicular to a wall. Now, put your legs and feet on the wall, while keeping your head and body lying on the ground. You should form a 90-degree angle and keep your shoulders and hips in line. Relax and do some deep breathing. After 5-10 minutes, fold your legs to your chest before rolling to the side.
Stay healthy, stay safe :)