Yoga  For Back Pain.
12 Mar

Yoga For Back Pain.

What is Back Pain?

Back pain is a pain in any region of the back. It is divided three parts into neck pain (cervical), middle back pain (thoracic), lower back pain (lumbar) or coccydynia (tailbone or sacral pain) based on the segment affected. The back area is the most common area of pain, as it supports most of the weight in the upper body. 

Back pain can cause due to various things such as:- 

Accident injury or trauma, such as a fall or lifting a heavy object improperly

Bone fractures

Muscle or ligament strains


Herniated discs

Degenerative disc disease



Poor physical fitness and lack of exercise


Spinal stenosis

Sudden, abnormal twisting



Unsupportive footwear



Stress and mental health



Occupational hazards, such as making repeated movements or doing heavy manual labor

Kidney infection




Paget’s disease

Many other diseases and complications

    Symptoms of Back Pain:-

Dull and constant pain in the back mainly after a fall or injury

Sharp pain, usually after an accident or traumatic event

Numbness, weakness, and tingling in the affected back area and associated limbs

Severe pain that doesn’t improve with rest and limited activity


Muscle aches or spasms

A limited range of motion

Weight loss

Localized swelling, redness, and tenderness

    Current Scenario of Back Pain In India:-

According to Spine Clinic's World Spine Day 2017 Insights report:-

a) The 16-34 age group make up 20% of people treated for back and neck conditions in India

b) The percentage of the young population going for back pain treatment is the highest in New Delhi

c) 45% people neglect their pain for more than seven weeks which results in delayed treatment

d) The treatment rate in women is lower than men. 46% of women opt for treatment compared to 54% in men

e) 73% people try other procedures that are not successful before spine rehabilitation

f) 62% people do not opt for spine surgeries

g) The most common pain is the lower back pain, and Herniated Disc (Slipped Disc) is the most common condition experienced by patients

Source:- Business Line

Yoga Asanas For Back Pain:-

 Here are some yoga postures for back pain:-

1. Bhujangasana:-

The eighth pose of the 12 postures of the Surya Namaskar, Bhujangasana is also called the Cobra Pose. 

It is one of the most essential backward bending asanas in yoga. 

In this asana, the trunk and head resemble the raised hood of a cobra.

The Bhujangasana also affects the back and the abdomen which helps in curing back pain

The muscles on the back and lower back worked well, and the spine’s flexibility increased. 

The back strengthened, and any kind of stress and pain in the back is relieved.

It also tones the organs that lie in the lower abdomen. It stimulates the digestive, reproductive, and urinary systems. It also helps regulate metabolism, thus controlling the weight.

2. Ardha Matsyendrasana:-

This asana was named after the famous yogi Matsyendranath. 

The name is taken from the Sanskrit words Ardha, which means half, Matsya, which means fish, Indra, which stands for a king, and asana that means posture.

Some other names for this asana include the Half Lord of the Fishes Pose and the Half Spinal Twist. 

It is a seated spinal twist and has a whole lot of variations. 

Ardha Matsyendrasana asana is included in one of the 12 primary asanas used in the Hatha Yoga programs and is hugely beneficial to the back.

3. Adho Mukha Svanasana:-

The name comes from the Sanskrit words adhas meaning down, Mukha indicating a face, svana meaning dog, and asana meaning posture.

The Adho Mukha Svanasana looks similar to a how a dog looks when it bends forward. 

This asana has numerous amazing benefits that make it extremely essential for you to practice it every day. 

The best part of this is, even a beginner can do this asana with great ease.

4. Trikonasana:-

This asana resembles a triangle, and therefore, is named so. 

The name derived comes from the Sanskrit words ??????? (trikona), meaning triangle, and ??? (asana), meaning posture. 

This asana is known to stretch the muscles and improve the regular bodily functions. 

Unlike most other yoga asanas, this requires you to keep your eyes open while you practice it to maintain balance.

5. Paschimottanasana:-

It is one of the first poses of Hatha Yoga, and it stimulates the center of your solar plexus. 

The name comes from the Sanskrit words paschima, meaning west or back, uttana, meaning deep stretch, and asana, meaning posture.

Foods To Avoid While Experiencing Back Pain:-

1. Sugary Foods

2. Vegetable Oil

3. Refined Grains

4. Dairy Products

5. Processed Corn

6. Red Meat

7. Foods With Chemicals

So these yoga asanas to do and food to eat while suffering from Back Pain.

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