Five yoga poses that will help relieve back pain

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Dr JM Barman’s work needs long hours of either standing or sitting in the OPD examining those who come in for treatment. This led to chronic back pain for the 40-year-old from Assam. “I was not surprised when I started having chronic back pain because of the long work hours,” she says.  She tried to find answers in yoga to tackle the pain.  It has been more than two years now and Dr Barman is satisfied with the result. “I practice yoga asanas daily. It has helped to ease my back pain and with keeping myself calm.”  

Chronic back pain which is a common concern among many can be linked to many factors. A study by Christina Björck-van Dijken, Department of Orthopaedics, Umeå University Hospital in Sweden, associated low back pain with physical activity at work and at home, some lifestyle factors and demographic characteristics. While the reasons may vary, the sure-shot holistic answer to tackle it might be found in yoga.  

Uttarkashi-based yoga instructor, Bhavna Yadav suggests these poses to help relieve back pain:

Cat and Cow Pose (Bitilasana Marjaryasana)

This asana is a fusion of two poses. It gently stretches and warms up the spine and the neck. It improves blood circulation between the vertebra of one’s spine, so it helps in relieving back pain and stress from their back.  

Additionally, it is good for improving focus and destressing the mind.   

Sphinx Pose (Salamba Bhujangasana) 

This asana is helpful in stretching one’s shoulders and abdomen. It targets the shoulder and lower back muscles and stretches the entire region, thus helping to stabilise   them. Since the lower body is getting stretched, it releases the tension and strengthens the lower back if done over a period of time.  

Additionally, it is great for anybody who has started yoga.  

Bridge Pose (Setu Bandha Sarvangasana) 

This asana strengthens one’s abdominal muscles which helps ease the stress on the lower back. It stretches the entire spine, chest, neck, back, glutes and hamstring. It improves the circulation of blood which, in turn, helps to ease out the tiredness and stress in the back. 

Child Pose (Balasana)  

In this asana, the spine is stretched out which relieves the tension in the lower back. It boosts blood circulation which helps ease the pain. This asana stretches the ankle, shoulders, and front thighs.    

Additionally, it is good for digestion because the stomach is resting on or between one’s thighs. It is calming for the mind and acts as a restorative posture.  

Thread The Needle Pose (Urdhva Mukha Pasasana) 

This asana opens the chest and shoulder and releases the tension, stiffness and tightness in the neck and shoulder and is good for relieving upper back pain. 

It is a variation of Puppy Dog Pose (Uttana Shishosana), and a combination of forward bend, stretch and twist of the spine.  

“Breathing in coordination with the posture movement and while you are relaxing in the posture is the most important thing because it is ultimately the breathing which will calm you down and help you and your muscles relax.” – adds Yadav. 

[Please Note: Always consult your doctor and a yoga instructor before doing yoga poses to prevent or trigger any medical condition or underlying medical condition.]