By Sapna Vaid
Back pain is a widespread disorder, it is also one of the most overlooked disorders as well. Most people experience lower back pain at some point of time in their lives. Around 40% of the total population suffer from back pain, it is said that 7 out of every 10 people have lower-back pain or discomfort. It is a common disorder involving the muscles, nerves and bones of the back.
Major causes of back pain could be bad posture, sitting for long hours at work, sedentary lifestyle and nutrition deficit diet as well as stress. Back pain and discomfort can affect our daily activity and make us feel lethargic. Back pain is also influenced by our emotions and mood.
Yoga asanas & exercises can help in strengthening the lower back and relieve pain causing due to muscle stiffness or even muscle inflammation. Yoga is a complete way to relieve pain and improve strength while attaining peace of mind. It promotes mind, body and emotional balance, health & wellbeing.
These 6 Yoga asanas have an instant impact on reducing back pain and improving the strength of a spine.
Hasta Padangusthasana – Hasta – hands, pad- legs,Angustha – toe, is an excellent asan to give intense strength to aching lower back muscles and relieves the tension in that area, it results in extreme stretch of posterior muscles and bring suppleness to the spine.
Bhujangasana or cobra pose – Bhujangasana, the Cobra Pose, is a pose that you do while lying down on your stomach. It gives your body (especially the back), a good stretch that melts your stress away almost instantly! This asan works wonders for the spine. It is an intense asana to tone up the deep muscle supporting the spinal column and trunk. The alternative contraction & relaxation that happens while practicing this asana helps to correct minor displacement of the vertebra. This posture stretches the torso, shoulder and neck.
Supta Vakrasana – Vakra’ means curve. This formation and the process of this asana are to curve the torso giving a twist to the spine. It can be done sitting, standing or lying down. It is useful for those who have a desk job. The waist and the abdominal organs are exercised.
It is an excellent asana to release the stiffness of the back muscles & vertebra. Regular practice of this asan help to relieve from back pain caused due to sitting for long hours or sitting in a slouching position.
Yastikasana – The word Yastikasana comes from Sanskrit where Yastik means stick and asana is the pose or posture and hence the English name Stick Pose.It seems a simple pose but it is highly effective to manage the pains and aches specifically lower back pain. Slow movement and continuous focus on proper breathing can improve the emotional aspect of back pain by helping to lower the stress and alleviate anxiety & depression.
Pawanmuktasana – Pawanmuktasan or air free posture has a tremendous impact on the lower back muscles. It stretches the back muscle along with hamstring muscle that gets stiff if you have an inactive lifestyle and less mobility, which over a period of time results in pain & discomfort. It is really effective to flex your back & hip muscle and in loosening the tightness in the lower back.
Setu Bandhasana – Setu Bandhasana is a pose in which the body is inversely bent in a U- position or bridge position.This pose stretches the back, neck, chest and spine. It relaxes the brain and helps alleviate stress & depression. It helps in strengthening the muscles of the back. When done regularly, it reduces backache and increases the flexibility of the spine. It is a great asana for people who spend a major chunk of their day in front of the computers.