Yoga’s focus on balance and steadiness encourages your body to develop defences against the causes of back pain, such as weak abdominal and pelvic muscles, as well as lack of flexibility in the hips. Strengthening these muscles will help you maintain a better posture, which in turn will reduce the load on your back and the pain that you feel. Stretching can also help you become more flexible by increasing blood flow to tight muscles.
To get rid of your lower back pain, it is recommended that you try these yoga poses which are easy to practise and can be easily done at home.
Also Read: Easy but effective Yoga Asanas to reduce your belly fat at Home
●Upward Facing Dog Stretches (Urdhva Mukha Svanasana)
When you lie flat on the floor, place your palms face down by your ribs and press your toes into the ground. As you draw your legs together and press your feet against the floor, lift your chest up using the strength of your back, not your hands. First, your legs should be extended straight out. Repeat this position for 5 to 10 breaths.
●An Upward Forward Bend (Ardha Uttanasana)
Inhale and stand with your feet shoulder-width apart with your knees loose, not locked. Bend forward while exhaling by hinged at the waist. Do not worry if you cannot reach all the way to the floor at first; just stop wherever your hamstrings feel a comfortable stretch. Repeat the pose five to seven times.
●Cat And Cow Pose (Chakravakasana)
Taking a position on your all-fours, slowly press your spine upwards and arch your back. Hold for a few seconds, and then move into Cow pose by scooping your spine into a rounded position, pressing your shoulder blades back, and raising your head. Repeat ten times, flowing from Cat to Cow and then back to Cat to ease tension in the muscles. Repeat this sequence for a few more times to get better results.
The purpose of asanas is to lubricate the muscles, joints, ligaments, and other parts of the body. Besides increasing circulation and flexibility, they also help improve internal body health as different asanas target various body parts. Thus, if you suffer from a health condition, you can search for an asana that will help you treat it.