Our day-to-day lifestyle requires more of sitting in one place for long hours, rather than walking around or standing to straighten our back and waist from time to time. Sitting on a hard chair, sitting without back support, awkward sleeping or bending positions can be a major cause of backaches, especially in today’s scenario when we are spending most of our time at home in one place. Therefore, here are some yoga poses that will help you deal with this problem.
Cat-Cow Stretch (Marjariasana)
- Place your hands and knees on the floor in table pose.
- As you inhale, raise your chin, tilt your head back, push your navel downwards, and your buttocks upwards.
- As you exhale, drop your chin down, move your back up to form an arch and relax your buttocks.
- Hold in both the poses for a few seconds. Don’t do it with a jerk.
- Repeat it 2-3 times.
Bridge Pose (Setu Bandh Asana)
- Lie down on the floor and bend your knees to place your feet on the floor, heels as close as possible to your buttocks.
- Keeps your arms beside your body, palms facing down.
- Inhale and lift your back and buttocks hold it for 1-2 minutes and gently come back as you exhale.
- Repeat it 5-10 times.
Cobra Stretch (Bhujangasana)
- Lie down on your stomach with your feet close and arms on your sides.
- Bring your hands near your shoulder, placed on the floor, and now gently lift your upper body as you inhale.
- Hold up for 15-30 seconds and come back to the lying position as you exhale
Locust Pose (Salabhasana)
- Lie down on your stomach on the mat with your arms on the sides and palms facing up.
- Gently rest your forehead on the mat and legs straight
- Now inhale and raise your head, chest, and arms (pulled backward) upwards as much as you can.
- Simultaneously lift your legs off the floor as well.
- Look straight and hold the pose up to 1 min and come back to the normal position.
- Turn your face to either side and relax before repeating it.
These poses will help you relax your back muscle and ease the pain that arises due to wrong postures and prolonged sitting. It also strengthens the muscles. However, in case the back pain continues, consult a doctor. Do not perform these poses without doctor’s consultation if you have had any recent injury if you are pregnant or recently had a delivery. Also, if the pain persists or gets worse, contact a doctor immediately.
