Lower back pain is very worst and sometimes unbearable of all pain. Nowadays, lower back pain is a very common disease among those who are working by sitting on a chair for a long time.
Lower back pain complaint, which is affecting a huge percentage of adults and there is no obvious cause for it. The modern lifestyle and poor diet are the root causes of lower back pain.
Now studies show that Yoga can benefit those with lower back pain.
Below are the top 9 yoga poses that may be helpful for you to get rid of your lower back pain.
Table of Contents
- 1. Butterfly Pose To Reduce Lower Back Pain
- 2. Bridge Pose To Reduce Lower Back Pain
- 3. Locust Pose to Reduce Lower Back Pain
- 4. Pigeon Pose to Reduce Lower Back Pain
- 5. Cat Pose to Reduce Lower Back Pain
- 6. Cow Pose to Reduce Lower Back Pain
- 7. Cobra Pose to Reduce Lower Back pain
- 8. Downward Facing Dog Pose to Reduce Lower Back Pain
- 9. Triangle Pose to Reduce Lower Back Pain
1. Butterfly Pose To Reduce Lower Back Pain
Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture
This pose is pronounced as BAH-dah-cone-AHS-ana. The Butterfly pose is also known as the Cobbler Pose as it resembles the sitting position of a cobbler.
While doing this exercise make sure to keep your spine erect. Butterfly pose can reduce back pain by stretching goin, hips, knees and inner thighs.
2. Bridge Pose To Reduce Lower Back Pain
Setu = dam, dike, or bridge Bandha = lock
Bridge Pose can be whatever you need to energizing, rejuvenating, or luxuriously restorative both for your mind and body.
This pose helps to relieve your back pain by stretching the front part of your thigh and creating a balance between strength and flexibility in your hip.
3. Locust Pose to Reduce Lower Back Pain
Locust or Sha-la-BAHS-anna
Salabha = grasshopper
Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.
This locust yoga pose removes back pain by stretching and strengthening your lower back muscles and correcting your posture and alignment of backbone.
4. Pigeon Pose to Reduce Lower Back Pain
This pose relieves lower back and sciatic pain bu stretching and loosening spine, hips, and inner thighs. Your hips are a complex cluster of powerful muscles, tendons, and ligaments that are essential to your ability to move.
5. Cat Pose to Reduce Lower Back Pain
Marjari = cat
Cat pose is a simple core posture that’s one of the most fundamental poses throughout the many schools of yoga. This pose is usually used in conjunction with cow pose. It is a great exercise for warming up the muscles around your spine and reducing lower back pain.
6. Cow Pose to Reduce Lower Back Pain
Cow pose is a beginner’s yoga pose that stretches the spine and improves posture. This pose which usually is used with cat pose alleviates back pain by massaging and loosening the muscles around your spine.
7. Cobra Pose to Reduce Lower Back pain
Bhujanga = serpent, snake
Open the heart and roll the shoulders down to promote flexibility in Cobra Pose. This pose, if performed correctly, is an excellent exercise for strengthening and improving the flexibility of your spine. It reduces back pain by relieving compression of the disk on the nerve root.
8. Downward Facing Dog Pose to Reduce Lower Back Pain
(AH-doh MOO-kah shvah-NAHS-anna)
Adho = downward
Mukha = face
Svana = dog
Deservedly one of yoga’s most widely recognized yoga poses, Adho Mukha Svanasana, offer the ultimate all-over, rejuvenating stretch.
This simple and easy yoga pose can benefit both beginners and advanced yoga practitioners. It reduces back pain by reversing the forces of gravity on your spine.
9. Triangle Pose to Reduce Lower Back Pain
(oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle
Extended Triangle Pose is the quintessential standing pose in many styles of yoga.
This standing yoga pose alleviates lower back pain by strengthening the legs and stretching groins, hamstrings and hips.
Note:- Before performing any yoga pose consult your doctor or yoga guru.