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Since the past few years, back pain has become a chronic issue. While poor posture or sedentary lifestyle is often seen as the main cause, back pain is also linked to chronic stress, trauma, poor quality of sleep, or a certain misalignment in one’s life.

I have myself had the issue of back pain, which is why I have written this article, with the aim to help people who are living with back pain. It emphasizes the practice of simple yoga asanas or postures designed to target specific parts of the back.

It is also important to seek a doctor’s advice to get to the root cause or location of the pain and then integrate the practice of yoga into your current lifestyle. Moreover, it is crucial to always listen to your body while taking into consideration that every person’s body is unique.

My Top Yoga Postures for Back Pain Relief

● THE LOCUST POSE – (SHALABASANA)

The Locust Pose targets the lower back region or the lumbar region. It helps to reinforce the lower back. It is practiced in the prone position, lying on the belly. You can start by doing the half locust pose or Ardh Shalabasana by following the technique below.

Technique:

• For the half Locust pose, gently lie down on your belly.

• You can place your palms beneath your thighs for support.

• Slowly inhale and lift your right leg, without bending the knee. The chin remaining on the ground. Hold for 5-10 counts.

• Then exhale and place your right leg down.

• For the Locust Pose, raise both legs at the same time, touching your feet together, without bending the knee. Chin remains on the mat or ground. Hold for 5-10 counts.

• Exhale and place both legs down.

• Repeat for atleast 3 times

● THE CAT AND COW POSE – (MARJARYASANA – BITILASANA)

The cat and cow pose gently relieves back tension by targeting the spine, neck, upper back, lower back, and abdominal muscles. It enhances spinal mobility while circulating the spinal fluid hence, lubricating the vertebral discs. It is a very efficient pose and counteracts the effects of prolonged sitting.

Technique:

• Come into a kneeling position on all fours (table top pose), your hands just beneath your shoulders.

• For the Cow Pose, inhale and make an arch with your back, lifting your chest and looking up.

• For the Cat Pose, exhale, round your back, look towards your navel.

• Repeat same for 5-10 counts

● THE COBRA POSE – BHUJANGASANA

The Cobra Pose targets the spinal extensors and strengthens the upper back, middle back, and lower back. Furthermore, it strengthens the triceps, glutes and hamstrings, abdominal muscles, and chest.

Technique:

• Lie down on your belly on the prone pose

• Place your hands aligned with your chest, elbows close to your ribcage, and feet close to each other

• Inhale, lift up your chin and chest, till your navel region, and pressing your pelvis into the ground. Roll your shoulders back, away from the ears.

• Hold for 5-10 counts. Enhale, come back, chest on the ground

● BIRD DOG POSE – PARSVA BALASANA

The Bird Dog Pose strengthens the lower back, core muscles, balance, and coordination. This pose also improves posture and reduces shoulder slouching.

• Come onto a kneeling position on all fours

• Inhale and extend your right arm forward and your left leg straight

• Hold the pose for 5-10 counts

• Exhale and come back to initial position

Breathing Techniques (Pranayama) and Meditation

Back pain also happens when we experience chronic stress. The body switches to survival mode or the sympathetic nervous system – fight-or-flight response. The body braces in the same way like if it was being attacked by an animal. When the body braces for survival, it tends to contract and compress the spinal discs, causing back pain.

Breathing techniques or pranayama helps to switch the body from sympathetic to para-sympathetic nervous system which is our rest-or-digest mode. Different breathing techniques can be practiced such as alternate nostril breathing or nadi-shodhana pranayama. Other techniques like humming bee or bhramari pranayama also helps, among others.

Meditation calms our mind and regulates our stress response through the amygdala. The body feels less tense, decompresses, and relaxes our muscles, hence, relieving back pain. Our body, mind, and breath are all connected and meditation helps to bring them in harmony. Meditation techniques such as body scanning or yoga nidra can be practiced.

My Final Reflection

It is important to know the root cause of back pain. It can be due to sedentary lifestyle, chronic stress, or a certain misalignment in our life. The body often whispers to us but we must learn to listen to it. Reflecting on my own experience, yoga has greatly helped me in managing my lower back pain.

Moreover, it is important to move the body regularly through daily walks and remain hydrated by drinking adequate water. Every body is different and unique hence, always listen to your body.

If you are currently experiencing back pain, how are you dealing with it?

Yashna Veera, Life Coach and Yoga & Meditation Practitioner

NIRVANA