5 Yoga Asanas for quick relief from back pain

The Bitilasana Marjaryasana, or Cat-Cow allows the body to relieve stress or pain to the lower back and sciatica. The Cat cow pose also increases the flexibility of the neck, shoulders and spine. The movement also stretches the muscles of the hips, back, abdomen and chest

How to do it:

Start on your hands and knees in a tabletop position. Your wrists should be under your shoulders and knees under your hips.

Inhale deeply (and gently) as you arch your back, lifting your head and tailbone toward the ceiling (Cow Pose). Let your belly drop toward the floor.

Exhale slowly as you round your spine toward the ceiling, tucking your chin to your chest and pulling your belly in (Cat Pose).

Repeat this movement slowly and smoothly for 1 to 2 minutes, syncing your breath with each movement.

Benefits:

Stretches and mobilizes the spine.

Relieves tension in the lower and upper back.

Improves posture and spinal alignment.

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Child’s Pose, or Balasana is a restful and calming pose that gently stretches your lower back, hips, and thighs. It helps relieve pain and relaxes your body completely.

How to do it:

Start by kneeling on the floor. Bring your big toes together and sit back on your heels.

Separate your knees about hip-width apart.

Stretch your arms forward and lower your chest toward the floor.

Rest your forehead on the mat or a cushion.

Breathe deeply and hold the pose for 1 to 3 minutes.

Benefits:

Gently stretches the lower back and hips.

Relieves tension and fatigue.

Calms the mind and reduces stress and anxiety.

The Adho Mukha Svanasana, is an invasion asana that stretches the entire back body, including your spine, hamstrings, and calves. It strengthens your back, shoulders, and arms while improving blood circulation, calming your spine.

How to do it:

Begin on your hands and knees.

Place your hands shoulder-width apart and knees hip-width apart.

Tuck your toes under and lift your hips up and back, straightening your legs as much as comfortable.

Your body should form an inverted “V” shape while doing this pose.

Keep your spine long and heels reaching toward the floor (it's okay if they don't touch).

Relax your head and neck, and breathe deeply.

Hold for 30 seconds to 1 minute.

Benefits:

Stretches and strengthens back muscles.

Relieves lower back tightness.

Improves flexibility and posture.

The sphinx pose, also known as Salamba Bhujangasana, is a gentle backbend that supports the upper body on the forearms. It is a variation of the cobra pose, and opens up the chest and spine.

How to do it:

Lie on your stomach with your legs extended and feet hip-width apart.

Place your elbows under your shoulders, forearms flat on the floor, and palms down.

Press your forearms into the floor and gently lift your chest.

Keep your shoulders relaxed and away from your ears.

Look straight ahead and hold the pose for 1 to 3 minutes.

Benefits:

Strengthens the spine and lower back muscles.

Stretches the chest and shoulders.

Encourages good posture and reduces back pain.

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Cobra Pose, also known as Bhujangasana, is a slightly deeper backbend than Sphinx. It stretches your abdomen and chest while strengthening your lower back, helping to relieve pain and stiffness and gives you relief.

How to do it:

Lie face down with your legs extended and tops of your feet on the floor.

Place your hands under your shoulders, fingers pointing forward.

Inhale and slowly lift your chest off the floor by pressing into your palms.

Keep your elbows slightly bent and close to your body.

Lift only as high as comfortable without straining your lower back.

Hold for 15 to 30 seconds, then exhale and lower back down.

Repeat 2 to 3 times.

Benefits:

Strengthens lower back muscles.

Improves spinal flexibility.

Reduces stiffness and pain in the back and gives long term relief.