Backache has become quite a common issue in individuals in those who have long sitting jobs, even in students. Not as in a chronic backache however, you could also be among them, signs could be like feeling stiffness in back muscles in morning,  or bending over a colleague’s desk at work or picking up something from ground and are suddenly aware of a slight ache spreading over your lower back.

These could be some wake-up calls for some who do not suffer back pain usually but these signs are once-in-blue-moon, so invest 5 minutes every day to maintain strength in back muscles and core stability.

While yoga isn’t a good idea if you have severe pain, those with occasional soreness or chronic aches may greatly benefit from certain postures that can help lengthen your spine, stretch and strengthen your muscles, and return your back to its proper alignment.

I have illustrated the ones which can be done even when you have pain. Also, It’s always a good idea to ask your doctor before starting a new fitness regimen, especially if you’re prone to pain. Once you get the green light, try these seven soothing poses for back pain. You can do these poses in any order. Gradually increase the intensity by holding them for longer amounts of time.

So let’s begin our Yatraa.

 

Hamstring Stretch – Viparita Karani

hamstring

Release tight muscles in your back. This stretch is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this stretch after a challenging workout and always after traveling by plane.

 

Downward-Facing Dog  or Adho Mukha Svanasana

Downward facing dog

Deservedly one of yoga’s most widely recognized yoga poses, Adho Mukha Svanasana, offer the ultimate all-over, rejuvenating stretch.

This classic yoga pose is a great total body stretch that targets back extensors, or the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

 

Pigeon Pose

 

Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It might not seem like the most obvious position to treat a back ache, but tight hips can contribute to lower back pain.

 

Cat Pose or Marjaryasna

cat

This pose provides a gentle massage to the spine and belly organs.

 

Cow Pose or Bitilasana

 

Cow Pose is an easy, gentle way to warm up the spine.

The perfect poses for an achy, sore back, cow and cat stretches loosen back muscles, whether as part of a yoga routine or as a warm-up for another workout.

 

Matsyendrasana

Matasyendra

It gives relief from stress and strain that occurs in the back due to forward and backward bending yoga poses.

The movement also tones the spinal nerves and ligaments, and improves the digestion.

Child’s Pose

It may look like you’re resting, but child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.