Backpain is one of the most common complaints. The reasons could vary from poor posture to lack of physical activity and actual physical strain on the body. Similarly, yoga has also emerged as an effective preventer of and healer against backache. It mainly emphasizes flexibility, strength, and relaxation. Some of the top 10 yoga exercises that actually achieve this include:
Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle flow will warm up the back, unlock the hips, and lubricate the tissues of the low back. To finish this warm-up, on hands and knees, switch and arch your spine, then roll your spine; maintain the flow of breathing with it.
Child’s Pose (Balasana)
One of the beautiful restorative asanas that stretches one’s lower back and hips by sitting at heels, arms extended forward in front of you. Let your forehead down on a mat.
Downward-Facing Dog (Adho Mukha Svanasana)
This asana stretches all of the back, hamstrings, and the shoulders. It also removes tightness. Place hands and feet on the ground, then lift hips into an inverted V-shape.
Sphinx Pose
It is a mild backbend, which strengthens the spine and aligns the body. Lie down on your abdomen, with elbows directly under your shoulders, and gently lift your chest.
Bridge Pose (Setu Bandhasana)
It stretches the chest and the neck while building the lower back and glutes. Lie down on your back, bend the knees, and lift the hips up in the air.
Supine Twist (Supta Matsyendrasana)
This asana relaxes the lower back and increases flexibility of the spine. Lie on your back, bring one knee across the body, twist gently.
Cobra Pose (Bhujangasana)
This is a very mild back bend that tones up the muscles in the back. It stretches abdominal muscles. Stretch your palms forward, lift up your chest. Let your elbows bend.
Seated Forward Fold (Paschimottanasana)
Stretch your whole back, quiet the mind. Sit cross-legged, reach forward, stretch your toes down.
Legs-Up-the-Wall Pose (Viparita Karani)
This is a restorative position that will also stretch the lower back and invite circulation. Just lie on your back with legs up against the wall.
Reclined Pigeon Pose (Supta Kapotasana)
Relax the hip and lower back. Lie flat on your back, bend one knee up, bring one ankle across to the opposite knee and pull both knees to your chest.
All these asanas will ease backache and maintain the healthiness of the backbone. Practice it with a clear conscience, be cautious not to over-stretch it, and then seek professional advice if there is much pain. Consistent practice along with proper postures will solve the problem and keep your backbone healthy for all the years that come.