Yoga Poses: Effective and Easy Yogasanas to Relieve Back Pain and Spine Problems

Yoga Poses For Back: If you get back pain from prolonged sitting, try implementing this guided exercise regimen into your regular routine. In this video, yoga instructor Saurabh Bothra demonstrates effective yoga positions for relieving back pain and improving spine health. However, if you have an injury, chronic disease, or a slipped disc, you should visit a doctor before performing these yoga asanas.

Yoga Poses For Backpain

Begin by stretching your body from left to right to relieve tightness in your lower back. To mobilize your spine, stretch your arms upward and gently twist your torso, five times on each side. Next, lie on your stomach and perform Ardha Bhujangasana (Sphinx Pose), taking care not to cause further discomfort. To further relieve stress, perform the Child's Pose thereafter. Supta Kapotasana (Inverted Pigeon Pose) is performed by placing your left ankle on your right thigh and drawing your right knee closer to your chest while alternating sides. Hold each pose for 50–60 seconds, depending on your comfort level. Finally, stretch your arms and twist your knees and legs side to side to relieve lower back stress. Relax completely, and repeat the sequence as needed. When getting up, always turn to the side and support yourself with your hands rather than sitting up straight.