Everyone will experience the common condition of lower back pain at some point in their lives. Almost 80 per cent of elders are suffering from it right now. It’s a common problem that bothers us after a specific age. But just because it’s very common doesn’t mean you have to live with it. There are some easy and effective yoga asanas to treat lower back pain.
We have selected the 5 best yoga asanas for you. So, check them out here.
5 Yoga Asanas for Lower Back Pain Relief
1. Cat-Cow
Cat-Cow is one of the best yoga asanas that stretches your back, hips as well as chest. It also makes a great impact on your torso, shoulders and neck.
To practice this pose, get your knees and hands on the floor. Check your knees are perfectly set below your hips and your wrist under your shoulders. Manage your weight evenly on all four points and start the exercise. Inhale when you look up and exhale when you look down. Continue this movement at least for 1 minute.
Also Read: 5 Face Yoga Exercises For Clear And Glowing Skin
2. Sphinx Pose
via: Fitsri
This gentle backbend is a beginner-friendly exercise that leaves a great impact on your back. It strengthens your spine & buttocks and stretches your chest, shoulders and abdomen.
Lie your stomach on the floor and your legs straight behind it. Now, bring your elbows alongside your stomach wrist on the floor alongside the chest. Then slowly lift up your head & upper torso. Stay in this pose for 5 minutes.
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3. Extended Triangle
via: Miss Yoga Fit
Extended triangle is a classic standing posture that helps alleviate backache, neck pain, and sciatica. It strengthens your shoulders, chest & legs and stretches your spine, hips & groin. It will also relieve stress and anxiety.
Stand straight and stretch your legs 4 feet apart. Put your right toes to face straight and your left toes at an angle. Lift your arms parallel to the ground and face your palms downwards. Now tilt forward and put your right arm by side of your right leg and lookup. Stay in this pose for 1 minute and repeat the process for the opposite.
Also Read: Yoga For Glowing Skin: 5 Poses That Restore Lost Glow Naturally
4. Downward-Facing Dog
via: Yoga Journal
Downward-facing dog is a traditional forward bend practised relieving back pain and sciatica. It also improves our overall strength and maintains workout imbalances.
To practice this asana, get your knees and hands on the floor. Place your legs under your hips and your hand in alignment under your wrist. Now bring your waist towards the ceiling. Keep your heels a little off the ground. Hold this pose at least for 1 minute.
Also Read: 4 Simple Face Yoga Exercises To Get Rid Of Face Fat
5. Locust Pose
via: The Yoga Collective
Locust is a very easy yoga asana for back pain relief. It also strengthens your torso, arms and legs.
To perform this pose, just lie down on your stomach with arms next to your torso. Face your palms towards the ceiling. Now slowly lift your head, chest, arms, and legs upwards. Then remain in this pose for 1 minute. Rest before repeating the cycle.