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Best Yoga Poses To Soothe Back Pain and Sciatica

Back pain is one of the most common complaints that people suffer from. The pain can radiate down the leg, into the foot, and even up into the neck and head. This type of pain is referred to as sciatica and it is usually caused by a pinched nerve in your back.

There are many different causes for sciatica and some of them include:

Lumbar disc disease

Spinal stenosis (narrowing)

Muscle spasm or tightness in the muscles of your back or hips

Herniated lumbar disc (bulging)
While there are many treatments available, yoga can be a great way to reduce back pain and help restore strength and flexibility.
Regular yoga practice can improve your overall health and well-being. This poses guide will give you some ideas on how to ease back pain with yoga.
Yoga is an ancient form of exercise that has been practiced for centuries. It's not only for the young but also for people who are looking to maintain their health and fitness. Yoga poses can help alleviate back pain, lower back pain, sciatica, chronic pain, and many other physical ailments through various breathing techniques and exercises. The 7 poses in this article are just a few of the many yoga poses which can help with back pain and sciatica.
So let's get started.

1.Bhujangasana(Cobra Pose)

Steps to do-
1. Lie on your stomach, with your feet apart at shoulder width.
2. Keep your hands flat, palm on the floor just beside your chest.
3. Slowly exhale and lift your head, chest, and abdomen. Keep your navel on the floor.
4. look towards the sky, and keep your breath normal after getting into to final pose.
5. Hold this pose for 30 seconds and repeat it 3 times.

1. It stimulates the manipuraka chakra.
2. Opens up the chest and expands the lungs which increases the oxygen intake thus making you feel relaxed and energetic.
3. Increases the flexibility of the back.

2.Dhanurasana(Bow Pose)

Steps to do-
1. Lie flat on your stomach with your forehead resting on the floor.
2. Bend the knees and hold both ankles. Separate the ankles.
3. Inhale while slightly raising the knees, head, and chest, and at the same time pull the feet away from the hands and upwards.
4. The whole body should move simultaneously into the posture.
5. Exhale while lowering the body and relaxing on the floor.

1. Stimulates the Solar Plexus.
2. Regulates the digestive, eliminatory, and reproductive organs.
3. The Kidneys are stimulated and the whole alimentary canal is toned.

3. Vakrasana

Steps to do-
1.Sit with both legs stretched infringe from t
2. Lift your left leg and place it just by the thighs keeping your left knee raised upward.
3 . Hold the shin of your right leg with your right arm from the outer thigh of your left leg.
4. Now twist your abdomen placing your left hand on your right waist as shown above.
5. Hold this pose for a few seconds then repeat on the other side.
Benefits -
1. Great for improving digestion and stomach-related issues.
2. Stimulates the Pancreas, Liver, Kidney, Spleen, and ascending and descending colons.
3. It adjusts and realigns the vertebral column.

4. Supine Spinal Twist


1. Lie on your back, and stretch your arms to the side in a T shape. Bend the right knee and place the right foot on the left knee.

2. Exhale and drop the right knee over to the left side of your body, twisting the spine. Look at your right

3. Keep the shoulders flat on the floor, close the eyes, and relax into the posture.

4. Keep your breathing normal in this position.

5. Hold it for 30secs.

6. Repeat on the other side. Do this 3 on each side.

Strengthens the spine and helps in proper alignment. Good for Digestion.

5.Ek Pada Salabhasana

Steps to do-
1. Lie flat on your stomach with your arms relaxed on your side.
2. Keep your arms just underneath your thighs, palms facing upward as shown in the picture.
3. Exhale and Slowly lift your one leg, keeping your knees straight.
4. Hold for 20 secs in the beginning, keeping your breath normal.
5. Slowly bring your leg to normal as you exhale.
6. Repeat it with the other leg.

Supports spinal health, improves Digestion, Relieves back pain, and strengthens the muscles of the glutes and back.

The right Yoga practice can help in managing back pain and sciatica. It even helps in increasing strength levels and lowering stress levels. But you have to do the poses correctly, with total focus on your body's needs.

Losing weight is also a good option if you're suffering from back pain or sciatica. Now that you know these yoga poses that you can relieve your problems, What are you waiting for?


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