Nowadays back pain is common among youngsters also. There should be a simple remedy at home to get relief from back pain. For many of us, the pain is only temporary. But for others, it can be much more debilitating and much more frustrating. In severe cases, medical attention may be necessary, but if your pain is less severe, yoga may be able to help by strengthening the back, stretching it and improving circulation to the spine and nerves.
The lower back is a sensitive spot for many people. While there can be a lot of causes of lower back pain, a weak core & poor posture from sitting all day and consequently shortening the hip muscles that then pull on the lower back are two really common contributing factors to lower back aches and discomfort. It’s always important to figure out what’s causing pain so you can address it and prevent it from happening again. But in most situations, doing some gentle yoga can help relieve tightness and give your lower back some relief.
Cat/Cow pose : Start on all fours with your shoulders over your wrists and hips over knees. Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor. This is the “cat” posture. Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for “cow.” Repeat this for 3 minutes.
Downward Dog : Start in tabletop and raise your hips so your body is in an upside down V position. Relax your head and neck and draw your inner thighs toward the back of the room. Spreading your shoulder blades apart will stretch your upper back even more, and reaching your hips up and back will help to open your lower back. Breathe for five to seven breaths.
Triangle Pose : Stand with your feet about three feet apart and parallel to each other. Rotate your right foot so the right heel is in line with the arch of the left foot. With your arms extended to the side, tilt at the hip to reach your right hand toward the ground, on either side of your foot. Rotate your body to the side and reach the fingers of your left hand toward the sky.
Child’s Pose : Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders. Rest your forehead on the ground, with your arms extended out in front of you. Hold for one to three minutes.
Sphinx Pose : This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress. Lie on your stomach with your legs extended behind you. Engage the muscles of your lower back, buttocks, and thighs. Bring your elbows under your shoulders with your forearms on the floor and your palms facing down. Slowly lift up your upper torso and head. Gently lift and engage your lower abdominals to support your back. Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back. Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged. Stay in this pose for up to 5 minutes.
I hope these yogasana poses will help you.