Best Four Exercises To Ease Back Pain

Yoga has grown tremendously in the past few decades. It is a widely practice around the world for overall wellness as well as for specific health problem. Yoga is a mental, physical and spiritual practice that focuses on specific body postures.

Back pain is one of the most complain seen by physicians these days and it appears to be increasing in prevalence. Sometimes, back problem is not only associated with pain but it is also associated with increased disability and reduced quality of life. Yoga is one of the most effective way to ease back pain. Yoga has been considered to be an amazing and effective way to treat various health problems, including back pain. There are various yoga postures that can relieve back pain and some of the best poses are as follows:

1. Downward facing dog

Downward facing dog is one of the most recommended yoga pose to ease back pain. It is a commonly practised pose and it not only provide benefit to the back but to the entire body. It has so many health benefits that it is referred as a must do yoga pose. It reduces the stiffness and back pain. Other most amazing benefit of doing this yoga pose is experienced on the bone. It strengthens the upper extremities and builds bone density. It make the bones strong and reduces the risk of developing bone disorders such as osteoporosis.

Directions to practice this yoga pose are as follows:

  • Start this pose by being on the floor on your hands and knees. Your knees should be below the hips and hands slightly forward of the shoulder.
  • Breathe out and lift your knees away from the floor. Lengthen your tailbone and gradually lift your sitting bones towards the ceiling.
  • Now, push your thighs backward and stretch your heels towards the floor. Keep your knees straight.
  • Lift your arms from the wrist to the top of the shoulder.
  • Now stay in the pose for at least a minute and then gradually return to your initial position.

2.  Locust pose

Locust pose is one of the best pose for strengthening the back muscles. Along with the back muscles it is also an amazing exercise to tone the butt, inner thighs, and hamstring. Locust pose also tones the abdominal organs such as kidney and liver. It massages the organs well and provide great benefits to the body. It strengthens the back, improve the posture, help in digestion and many more.

Directions to this yoga posture are as follows:

  • Begin by lying on the stomach with legs together, arms by your side and chin on the floor.
  • Lift your knee cap away from the ground and lock your fingers at the back.
  • Inhale and gradually lift your legs, head, chest and arms off the floor. Keep the neck in line with your spine.
  • Keep your big toes together while keeping your head, legs, chest and arms off the floor.
  • Hold your breath for few seconds and exhale.
  • Now, slowly lower your head, chest, legs and arms and return to your initial position.

3. Sphinx pose

Sphinx pose helps to improve the conditions of chest, back and lungs. It is a great exercise to release physical tension. It stretches the muscles on the front side and it also boosts the immune system of the body. Anyone who is struggling with back pain and looking for a solution should start practicing this yoga posture. It helps you ease back pain and other health problems as well. It also improves digestion.

Directions to practice this yoga pose are as follows:

  • Lie on your stomach with your legs extended.
  • Take your elbows under the shoulder, keeping your arms on the floor and palms facing downwards.
  • Now gradually and gently lift your head and upper torso. Alsom in order to support your back, engage your lower abdominals.
  • Keep your gaze forward and try to stay in the position for few seconds.
  • Slowly get back to your initial position.

4. Triangle pose

Triangle pose is one of those poses that provides various benefits to the body. It is extremely beneficial to attain and maintain healthy body. It is beneficial for the back. At the same time, this single pose provide so many benefits. It stretches the side waist and strengthens the core muscles.

Directions to practice this yoga posture are as follows:

  • Stand straight with the hands by your side and legs wide apart.
  • Turn the direction of your toes and point them outwards. Your right foot and left foot should be on different directions.
  • Raise and stretch your arms outward and reach a position as far as  you can.
  • Stay in that position for few seconds and gradually return to your initial position.
  • Repeat the process on the other side.
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Jim Carson

Jim Carson is the writer for the mental health section of He is certified in clinical mental health counselling and has conducted cognitive behaviour therapy for war veterans struggling with PTSD. Professionally and personally, Jim is an astute observer of human behaviour that reflects well in his work.