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5 Asanas To Get Rid of Back Pain

February 07, 2022 17:54 IST
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Our sedentary work-from-home lifestyle over the past two years has made many of us lazy, inactive, even leading to bad postures combined with back pain and discomfort.

We rarely sit with our backs straight or make any attempt to enhance our posture as we stare at our screens all day, slouching forward.

Back discomfort is caused by an imbalance in the alignment, especially the way you sit, stand and bend.

Other causes of back pain include a sedentary lifestyle and a lack of exercise.

With the help of yoga, you can strengthen your back muscles eventually getting of back and neck pain.

Presenting five asanas that will help improve blood circulation to the nerves and spine and give you relief from back pain in the long run.

1. Marjariasana (Cat-Cow stretch)


All photographs: Kind courtesy Ira Trivedi

How to do it

  • Get down on your knees and palms. Keep your palms shoulder-width apart and knees hip-width apart.
  • Inhale and raise your chin up as you tilt your head backward. At the same time, lower your spine so that it is curving inwards towards the floor (in a concave shape).
  • Hold this position for a few seconds.
  • Exhale, bring your chin down, and also arch your back upwards.
  • Hold this position for a few seconds.


2. Adho Mukha Svanasana (Downward Dog Pose)

Adho mukha svanasana

How to do it

  • Come on your hands and knees. Keep your knees directly below your hips and hands a little in front of your shoulders.
  • Lift your knees from the ground, making your legs straight and pushing your hips upwards and back. Keep arms straight with palms flat on the ground. Your head should be between the arms.
  • Your body should form an upside-down V shape.
  • Breathe deeply and hold this pose for a few moments before relaxing.


3. Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana

How to do it

  • Lie face down on your stomach with arms on either side of the body.
  • Placing your forearms on the floor parallel to each other push the pelvis toward the ground and raise the chest.
  • Tilt your head back slightly. This helps elongate the spine and create some length in your back.


4. Ardha Shalabhasana (Locust Pose)

Ardha Shalabhasana

How to do it

  • Lie face down on your stomach with arms on either side of the body.
  • Slide the left and right hand under the left and right hip respectively for traction.
  • Inhale and lift your right leg pointing the right foot towards the ceiling as high as possible.
  • Keeping your hips firmly on the ground, inhale and exhale for as long as you are comfortable.
  • Exhale and lower your right leg.
  • Repeat on the other side.


5. Matsya Kridasana (Flapping Fish Pose)

Matsya Kridasana

How to do it

  • Lie down on your stomach. Interlock your fingers to create a pillow, rest the right cheek gently on your hands.
  • Bring your left knee up toward the elbow and shift the position of the hands, pulling the elbow closer to the knee.
  • Relax and breathe.
  • Repeat on the other side.

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