5 Back Pain Execises & Yoga Asanas with Its Benefits, Steps

Back pain is one of the most common problems faced by people from all walks of life all over the world. The back and the spine support most of the body weight and are often used while sitting, standing, or even walking. So if there is back pain it interferes in personal and professional lives. While there are many medications that can bring relief there are many home remedies and back pain exercise that helps relieve the symptoms of back pain. One of the most common ways to get rid of this is by doing yoga.

What are the benefits of yoga for back pain?

Yoga is a good back pain exercise as it uses a series of poses called asanas and breathing techniques called Pranayama to provide physical and mental health benefits. Unlike other exercises that are strenuous and are not ideal for back pain or cause back pain after exercise, the yoga asanas are gentle and release back pain along with providing the below benefits:

1. Strengthening of the muscles

Yoga for back pain helps increase the strength of the back, abdominal, and spine muscles. There are many back pain relief exercises that gently condition the muscles so that the pain is reduced or best avoided.

2. Relaxes the muscles

 Yoga is a good back pain exercise also because it helps in stretching the muscles and relaxing it by reducing the tension in the muscles. Asanas like Surya Namskar flex and stretch the muscles and joints while adding flexibility to them. Additionally, yoga Back Pain Exercise involves stretching and also helps in increasing the blood flow, allowing nutrients to flow in the blood and toxins to get out, nourishing the muscles and the tissues of the back.

3. Improves body posture

Yoga for flexibility boosts balance, alignment, and posture. The asanas train the body to be healthy and flexible. When practiced consistently, the body is properly aligned and helps in maintaining the natural curvature of the spine, and reduces back pain especially lower back pain.

4. Reduces negative feelings

 There is a belief that emotional and psychological factors tend to increase back pain. Stress and negative emotions can cause an increase in back pain and since yoga is a mind-body back pain exercise, meditation and yoga for back pain can help reduce negative feelings and thus back pain.

What are the 5 exercises and yoga asanas for back pain?

1) Sethubandhasan or Bridge Pose

Benefits of Sethubandhasan

Bridge Pose is one of the beneficial stretches for back pain as it stretches the spine, thighs, and hip joints. It also opens the heart, chest, and shoulder muscles and increases lung capacity. This is a less strenuous exercise than a headstand but has all the benefits of inversion back pain relief exercises. It also aids in relief from mild depression, stress, fatigue, and anxiety.

Steps involved in Sethubandhasan

1. Lie on the floor or yoga mat and if necessary place a folded blanket to protect your neck. Bend the knees, feet flat on the floor with heels close to the buttock.
2. Press the feet and arms into the mat, push your tailbone and lift your buttocks from the floor. The thighs should be parallel to the feet and to the buttocks.
3. Now coming to the upper body, place your arms on the floor keeping the elbows straight on the floor. Draw the shoulder blades into the upper back such that the shoulders are in line with the neck.
4. Press the back of your head to the floor and lift your chest. The chin should be away from the chest now to extend the knees lifting your sternum. Stay in this pose for 30 seconds to a minute. Exhale and release and slowly get back onto the floor and do this exercise to reduce back pain.

2) Dhanurasana or the Bow Pose

Bow Pose is one of the best back pain relief exercises asana, the body takes the shape of a bow. Dhanur means bow in Sanskrit and asana means pose. 

Benefits of Dhanurasana

 It is one of the best stretches for back pain and also strengthens the abs and the back muscles. It tones the leg and arm muscles while adding flexibility to the back. It also helps to open the shoulders, neck, and chest and is a great stress buster pose. It also reduces the discomfort in the back due to menstruation and constipation.

Steps involved in Dhanurasana

1. Start by lying on the floor on your stomach. Keep the arms by the side of the body and feet hip wide.
2. Take your hands backwards, fold your knees and hold the ankles.
3. Inhale and lift your chest off the floor and pull your legs up.
4. Look ahead and now your body is shaped like a bow.
5. Remain in this pose by taking deep breaths and stay stable, only till your body can go and do not overstretch.
6. Exhale and release the legs and chest and relax. Repeat this Back pain Exercise as many times as possible.

3) Ustrasana or Camel Pose

Camel Pose is a back-bending posture that can be one of the asanas for back pain exercises at home. It adds to the strength and flexibility of the body.

 Benefits of Ustrasana

It is the best exercise for back pain as it relieves lower back pain. It also improves spine flexibility and body posture. It strengthens the shoulders and back and opens up the upper body. It also aids in bringing relief from menstrual cramps.

Steps involved in Ustrasana

1. Start with a kneeling position. Place hands on hip.
2. The shoulders and the knees should be in line and the feet should be pointed towards the ceiling.
3. Inhale and bring the tailbone towards the pubis and arch the back. Place the palms over the feet until the arms are straight.
4. Stay in a neutral position and do not strain your neck.
5. Remain in this Backpain Exercise posture for a few breaths and come back to the initial pose.

4) Bhujangasan or Cobra Pose

Cobra Pose is called so as the body resembles the raised hood of a serpent. The Bhujangasana is part of the Surya Namaskar pose and is a back-bending posture and is the best exercise for back pain.

Benefits of Bhujangasan

 It is one of the exercises for middle back pain and tones the abdomen, opens the chest, shoulder, and neck. It also helps in improving the flexibility of the lower back. It can strengthen the back and shoulders and also boosts blood circulation. 

Steps involved in Bhujangasan

1. It is a simple exercise for back pain and has to be done on the floor lying on the stomach.
2. Keep legs close together, feet and heels slightly touch.
3. Place the palms under your hands and shoulders.
4. Inhale and lift your head, chest, and abdomen. The navel should be on the floor.
5. Move your stomach off the floor and curve your spine keeping the arms straight and arching the back. Take your head back and look up and hold this position for a few breaths.
6. Breathe out and return to the start of the Back pain Exercise

5) Marjariasana or Cat Pose 

An easy exercise for a workout for back pain. 

Benefits of Marjariasana

It is included in the workout for back pain as it adds flexibility to the spine. It strengthens the shoulders and wrist and also tones the abdomen. It also improves digestion, blood circulation and also relaxes the mind.

Steps involved in Marjariasana

1. Form a table with your arms and legs on the floor.
2. The arms should be under the shoulders, knees hip wide, and look straight.
3. Inhale, push your navel down, raise the tailbone and shorten the buttock.
4. Hold this back pain Exercise pose for a few seconds and return to the start.

Yoga is a Back pain exercise that develops the body and mind. It is important to learn the yoga poses from a trained professional so that you learn the Stretching Exercises properly.  After which these back pain exercises at home can be done.

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