5 Highly Effective Asanas to Cure Back Pain

The human spinal column designated with providing the body its form and function is most susceptible to weakness, pain, and injury. Based on the area of the back affected, back pain can be classified into neck (cervical), mid-back (thoracic), lower back (lumbar), or tailbone or sacral pain (coccydynia).

Back pain is not restricted to any particular age and can affect people of all age groups. In children and adolescents, causes may include extra body weight, obesity, unscientific sports activities, and heavy backpacks. Young and older adults can both suffer from back related pain through excessive exercising, abrupt movements, and lifting heavy objects. The intensity of the pain can be categorized as acute, sub-acute, or chronic. With maximum body weight supported by the lumbar area, it is easily the most affected.

Making a few simple but effective adjustments to your lifestyle can result in a vast improvement and provide you with much-needed relief. Eating right, adding physical activities to your daily routine, practicing the right methods of bending down or heavy lifting can all help prevent back strain or further injury. Work on building strength for your back and add flexibility to your spine.

You can start protecting your back with the help of these simple Yoga asanas that can be practiced anywhere and at any time. Dedicate a few minutes each day towards your spinal health and avoid the stress that comes from back pain.

Here are a few asanas explained along with their benefits. These asanas are simple and easy to perform and even a beginner can practice these without any qualms.

Also, read 5 Proven Yoga Poses For Back Pain.

A word of advice to beginners is to hold the pose for shorter durations initially and increase the duration gradually. Remember the mantra to success is consistency which says: Practice, practice, and practice.

# Medium Speed Cat Pose (Madhyam Gathi Marjariasana)

This asana brings awareness and flexibility to the spine. It alternately arches and curls the spine in sync with the breath to establish a rhythm.

Formation of the posture:

1. Begin by coming down on all fours to form a table with your body by placing your knees under your hips and hands just a little ahead of your shoulders

2. Keep your palms under your shoulders and your knees apart placed directly under your pelvis and in line with your palms

Cat Pose - Step 3

3. Inhale completely (Purak), as you curl your spine causing a dip in your mid-back and look upward

Cat Pose - Step 4

4. Exhale completely (Purak), as you arch your spine and look downward towards your navel region

5. Repeat inhaling and exhaling while curling and arching your spine alternatively at medium speed as shown in Steps 3 and 4.

Benefits

· It stretches, strengthens, and adds flexibility to the spine

· Both your shoulders and wrists will be strengthened

· The digestive organs are massaged and activated, and therefore, the process is improved

· This asana helps to tone the abdomen while getting rid of unnecessary pockets of fat, slowly but surely

· Being on your fours also improves the circulation of both blood and oxygen in your body

· The stretching relaxes the mind and removes all the stress and strain

# Half-Fish Pose (Ardha Matsyendrasana)

This is a seated Half Spinal twist which stretches the muscles of the spine on one side and compresses the muscles on the other side, thereby relieving the tension that is trapped in the back.

Half Fish Pose

Formation of the posture:

1. Begin in Dandasana

2. Fold the left leg and place the left foot on the ground over the right knee

3. Bend the right leg and fold it so that it is resting on the ground with the right heel near the left pelvis

4. Bring the right hand over the left leg and grab the big toe of the left foot

5. As you exhale, twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally.

6. In this position there is a strong twist on the spine and abdomen. The right arm is pressed against the left knee leading to an increased twist on the body. The chest is open and the spine is erect. One side of the abdomen is compressed and the other side is stretched. The right leg and knee remains on the floor. The left knee should be close to the right armpit.

Benefits

• Increases the elasticity of the spine, tones the spinal nerves and improves the functioning of the spinal cord

• Relieves back pain and stiffness from between the vertebrae

• Massages the abdominal organs

• Useful for diabetics, with concentration on the pancreas

• Relieves tension that may have built up in the back from forward and back bending asanas

• Opens the chest and increases the oxygen supply to the lungs

• Loosens the hip joints, relieving stiffness

• Releases tension in the arms, shoulders, upper back and neck

# Cobra Pose (Bhujangasana)

This asana lifts the curve of the spine from the lower back to the thoracic area.

Cobra Pose

1. Lie down flat on your stomach with palms placed under your shoulders

2. Keep your feet together, with toes on the ground

3. Inhale completely (Purak), hold your breath (Kumbakh) and then lift your head, shoulders and torso up at a 30 degree angle

4. Ensure that your navel remains on the floor, your shoulders are broad and head slightly raised upwards

5. Pressure on your toes– This activates the Sun (Right) and Moon (Left) channels which are connected to your lower back

6. Hold the posture for 10 seconds

7. Slowly bring your torso down and then exhale breath (Rechak) – This breathing technique is therapeutic

Benefits:

· This asana is very useful to keep your back in the fittest position. The spinal region becomes strong and very agile

· This asana helps in creating a healthy circulation for your back. It tones your body as well as the spinal nerves.

· Your digestion is improved

· It improves your liver as well as massages the kidneys

· The male and female reproductive system improves

· Irregular menstrual cycle problems are rectified too

· With the increased blood circulation, your face gives a radiant look

# Diamond Pose ( Vajrasana)

This is a sitting asana that's mostly used for meditation or prayer. It can be done either before or after a meal.

Diamond Pose

Formation of the posture:

1. Sit on the floor with your knees together, big toes touching and heels apart

2. Place your pelvis in between your heels and place your hands on your knees, palms facing down

3. Your spine, head, and neck should be upright without any strain. Do not arch your back

4. Observe the total posture of your body and make the necessary adjustments so that perfect alignment and balance are experienced

Benefits

• This asana helps in digestion

• The calf muscles are also sometimes known as the second heart of the body because mobility is determined by the strength in the calf muscles. Vajrasana mobilizes and massages your calf muscles

• Asana relaxes and strengthens feet, ankle, and knee caps

· Massages the abdominal organs

# Twisted Cobra Pose (Triyaka Bhujangasana)

Twisted Cobra as the name indicates is a backward bending asana which twists the spine.

Twisted Cobra Pose

Formation of the posture:

1. Lie down flat on your stomach with palms placed under your shoulders

2. Keep your feet apart, at a distance of about 2ft with outer toes on the ground

3. Inhale completely (Purak), hold your breath (Kumbakh) as you lift your head, turn to look over your right shoulder at your left heel

4. Hold the posture for about 10 seconds, turn to the front and exhale as your bring your torso down

5. Inhale completely (Purak), hold your breath (Kumbakh) as you lift your head, turn to look over your left shoulder at your right heel

6. Hold the posture for about 10 seconds, turn to the front and exhale as your bring your torso down

Benefits

• This asana is very helpful in healing your back pain. It strengthens the muscles which surround your back pain.

• Tones the sides of your waist and gives it a good shape

• Strengthens your arms

• Opens up the chest for improved breathing and increased lung capacity