Effective Yoga Poses for Lower Back Pain Relief

Lower Back Pain: Causes, Symptoms & Yoga Asanas

I can hear you, women. The disease which is more prevalent in women than in men. There is enormous reason why this problem occurs most in women. There are anatomy differences and this happen during menstruation and during pregnancy. The posture and stress are also the reason why this happens more in women.

Lumbar spine is the area of high stress and it is responsible for supporting the body, protecting the spinal cord and controlling the legs movement.

This lower back happens to be more in women because anatomically if we see the hip area of women is more than men and thus spinal cord has to do extra effort in women.

The lower back pain should not be overlooked and should be immediately be consulted by the expert.

Practicing Yoga can be a very healthy option, if done consistently and diligently, it can subside the pain.

Causes

• Sedentary lifestyle
• Constipation
• Improper diet
• History of disease
• Injury
• Aging

Symptoms

• Headache
• Pain around hip area
• Nausea
• Swelling in legs
• Weakness
• Loss of appetite

Yoga Poses to Practice

Triangle Pose

1. Step 1: Stand in samasthiti (a state of equilibrium) or at attention.
2. Step 2: Open your legs in such a way that there is a distance of 3-4 feet between your legs.
3. Step 3: Open both the arms in such a way that they are parallel to the ground and palms facing towards the ground/mat.
4. Step 4: Now rotate your right foot outside so that they are now parallel to the arms and left foot should remain as it was in the posture no#2.
5. Step 5: Now one deep inhale and then while exhaling bend your upper body towards the right side, in such a way that they are at a right angle to the lower body and parallel to the mat.
6. Step 6: Now, with your right palm grab your right angle and hold the posture and look up.
7. Step 7: Make sure your head, arm are in a straight line. Gaze at your fingers.
8. Repeat the process onto the left side.

To visualize each step with pictures, read the blog on Trikonasana.

Virabhadrasana (Warrior Pose)

Virabhadrasana I (Warrior Pose I)

1. Step 1: Stand in samasthiti (a state of equilibrium) or at attention and go in tadasana pose
2. Step 2: Step left foot back and bend your right leg from the knee, in such a way that it is at 90-degree angle and the distance between the foot is 3-4 feet.
3. Step 3: Raise both the arms in such a way that the palms are facing each other.
4. Step 4: Keep your leg grounded, torso lifted and arms raise in such a way that the sides of your body can feel the stretching.
5. Step 5: Gaze at a single point and remain in this posture for at least 3 breathe and gradually increase from three to five breathe or as per your convenience.

Virabhadrasana II (Warrior Pose II)

1. Variation: Similar to Virabhadrasana I, the only difference is arms are now placed at the sides parallel to the ground and the back leg is slightly turned inward.
2. Knee remains at a 90-degree angle.

Virabhadrasana III (Warrior Pose III)

1. Step 1: Stand in samasthiti (a state of equilibrium) or at attention.
2. Step 2: Balance your body on one leg by leaning forward in such a way that upper body is parallel to the ground and keep your arms alongside the ears extending forward.
3. Step 3: Hold the posture for at least 3 breathe and gradually increase the time.

To visualize each step with pictures, read the blog on Virabhadrasana I,II,III (Warrior Pose I,II,III).

Camel Pose

1. Step 1: Kneel down. Adjust your knees and your thighs in such a way that it is at right angle to your floor and your hips directly over the knees.
2. Step 2: Bend backward in such a way that your hands are on your hips and fingers facing downward. Tuck your tailbone in and engage the core.
3. Step 3: While bending backward inhale deeply and chest open. Exhale as you bend backward and then put your hands on heels.
4. Step 4: Drop your neck very gently and keep it in a neutral position.
5. Step 5: Push your hips forward and feel the stretch on the anterior side of the body and the posterior side of your body.
6. Step 6: Hold the posture for 15-30 seconds and breathe deeply and normally.
7. Step 7: In order to come back release the posture step by step first put your hands on hips, lift your chest and return back.
8. Step 8: Sit in vajrasana.
9. Step 9: Perform savasana for 3 minutes.

If you are facing difficulty while performing this asana, place a pillow under your knees.

To visualize each step with pictures, read the blog on Camel Pose.

Bhujangasana (Cobra Pose)

1. Step 1: Lie down on your stomach and rest your forehead on the floor.
2. Step 2: Keep your hands folded in such a way that the palms are under your shoulder.
3. Step 3: Keep your legs straight and foot pointed and grounded.
4. Step 4: Inhale and lift your chest, make sure both the hands are inside and navel on floor.
5. Step 5: Look up and gaze at a single point.
6. Step 6: Hold the posture for few seconds.
7. Step 7: Exhale while coming back to the original position.

Bridge Pose (Setu bandhasana)

• Step 1: Lie down comfortably on your mat.
• Step 2: Bend your knees and keep at least hip-width distance between your feet.
• Step 3: Place your arms on the sides make sure the palms are facing towards the floor.
• Step 4: Take one deep breathe and slowly lift your back.
• Step 5: Now roll your shoulders in, and try to balance yourself, keeping both the thighs parallel.
• Step 6: Bring your chest to the chin, do not try to bring your chin towards the chest.
• Step 7: Engage your hips and abs.
• Step 8: Keep breathing and hold the posture for atleast 30-50 secs.
• Step 9: Exhale and lower down your back and come to the original position.

Conclusion

Lower back pain, if not treated on time, can make our life worse, and the sooner we start to address the issue, the better it is for our well-being. Yoga is one of the most effective remedies for treating this problem. It not only strengthens our muscles but also helps us maintain proper posture and flexibility.