A sore back often interferes with daily activities. Have you ever had difficulty standing for too long, or even just sitting in a work chair feels torturous? Back pain, especially in the back, can be caused by various factors, such as bad posture, muscle tension, or a less active lifestyle.
Interestingly, yoga has long been known as one of the natural ways to relieve back pain. Through movements that involve stretching muscles and deep breathing, yoga not only strengthens the body but also improves flexibility and blood circulation around the spine. Wondering what yoga movements can help? Here are some effective yoga poses to relieve lower back pain.
1. Child's Pose (Balasana)
Child's Pose is one of the basic yoga poses that is often used to stretch the lower back. This pose not only calms the mind, but also helps release tension in the back, shoulders, and neck areas.
How to Do It:- Start by kneeling on a mat , sitting on your heels.
- Stretch your arms forward, then slowly bring your chest closer to the floor.
- Lower your head and let your forehead touch the mat.
- Feel the stretch along your back, hold this position for 1-2 minutes.
This pose is perfect for when you need time to relax and relieve back muscle tension.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a dynamic movement that combines two yoga poses that help improve flexibility and mobility of the spine. This movement can stimulate blood flow to the muscles around the back and help relieve accumulated tension.
How to Do It:- Start in a crawling position, making sure your hands are in line with your shoulders and your knees are in line with your hips.
- Inhale, arch your back down (like a cow), and look up.
- As you exhale, arch your back upward (like a cat) and tuck your chin toward your chest.
- Repeat this movement 5-10 times with regular breathing.
The Cat-Cow movement helps relieve back pain by maintaining flexibility and strength of the spine.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is one of the most popular and effective yoga poses for back pain. Downward-Facing Dog stretches the entire body, especially the lower back, shoulders, and legs. It also helps improve blood circulation and relieves pressure on the spine.
How to Do It:- Start from a crawling position.
- Lift your hips up until your body forms an inverted "V".
- Straighten your arms and legs as far as possible, while pressing your palms into the mat.
- Try to lower your heels towards the floor to stretch your leg muscles.
- Hold this pose for 30 seconds to 1 minute while breathing deeply.
With this pose, you can lengthen your spine and relieve pain due to muscle tension.
4. Cobra Pose (Bhujangasana)
Bhujangasana or Cobra Pose is a powerful movement to strengthen the lower back and increase flexibility of the spine. This pose helps open the chest and stretch the back, making it very effective in reducing tension in the lower back area.
How to Do It:- Lie on your stomach with your legs straight behind you.
- Place your hands under your shoulders, elbows bent towards your body.
- Inhale and slowly lift your chest off the floor, pressing your hands into the mat.
- Make sure your hips stay on the floor, and feel the stretch along your back.
- Hold this position for 15-30 seconds, then slowly release.
Cobra Pose helps improve posture and relieve pain caused by muscle tension or disorders in the back.
5. Bridge Pose (Setu Bandhasana)
Bridge Pose is a move that not only strengthens the lower back, but also strengthens the core and glutes. This pose is useful for improving posture and maintaining spinal flexibility, which can reduce the risk of future back injuries.
How to Do It:- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands beside your body with your palms facing down.
- As you exhale, lift your hips up while pressing your feet into the floor.
- Hold this position for 15-30 seconds, then slowly lower your body back to the floor.
This pose is ideal for strengthening the lower back muscles and increasing stability in the hip and spine area.
6. Thread the Needle Pose (Sucirandhrasana)
This pose is an excellent choice for releasing tension in the lower back and hip area. Thread the Needle also helps stretch the piriformis muscle, which often causes back pain when tense.
How to Do It:- Lie on your back with your knees bent.
- Place your right ankle on your left thigh, forming a figure four.
- Insert your right hand through the “hole” formed by your legs, and grasp the back of your left thigh.
- Gently pull your left thigh towards your chest, feeling the stretch in your back and hips.
- Hold this pose for 30 seconds to 1 minute, then switch sides.
This movement is especially useful for those who have tension in the lower back due to sitting too long or poor posture.
If back pain has become a daily complaint, integrating yoga poses such as Child's Pose , Cobra Pose , or Bridge Pose into your routine can be an effective way to relieve pain and improve spinal health. These poses not only help strengthen and stretch tight muscles, but they also help the body to become more relaxed and balanced. With consistent practice, pain can be reduced, and flexibility can be increased.
Yoga offers a holistic approach to health, providing benefits not only physically, but also mentally. So, don't hesitate to try yoga as a way to relieve back pain, and feel the difference for yourself!
