Yogasanas: If you have to sit for hours in the office, then do these 5 yogasanas to avoid back pain..

Today's busy life and the habit of sitting in the same position for a long time have made back pain a common problem. If you are also suffering from chronic back pain for a long time, then there is no need to panic. With the help of yoga, not only can this pain be relieved, but this problem can also be avoided in the future.

Yes, some yoga poses (Yoga Poses for Back Pain Relief) help in relaxing the back muscles and relieving pain. Doing yoga regularly strengthens the back muscles, improves their flexibility, and helps bring the spine into the right position. Let's know 5 yoga poses to get relief from back pain.

Bhujangasana
Bhujangasana is one of the best asanas to make the spine flexible and strengthen the waist muscles.

How to do?

Lie on your stomach, keep your legs straight, and toes facing the floor.

Place the palms on the ground next to the chest, just below the shoulders.

While taking a deep breath, slowly lift the chest above the ground. The part up to the navel should remain on the ground.

Do not keep the elbows straight; maintain a slight bend. Pull the shoulders away from the ears and backwards.

Stay in this position for 30 seconds to 1 minute and keep breathing normally.

Then come back while exhaling.

Marjariasana-Bitilasana
This is a combination of two asanas, which helps in making the spine flexible, removing stiffness, and relieving pain.

How to do it?

Come to the table top position on the knees and palms. The shoulders should be just below the wrists, and the knees below the hips.

Cow Pose- While inhaling, bend the stomach downwards, lift the chest and head up. Keep the gaze in front or upwards.

Cat Position- While exhaling, lift the spine upwards and take the chin towards the chest.
Repeat this pose slowly for 10-15 times.

Balasana
Balasana is a restorative pose that is very effective in reducing tension in the muscles of the back, shoulders, and neck.

How to do it?
Sit in Vajrasana.
Exhale and bend forward, place your chest on your thighs, and touch your forehead to the floor.
Stretch your hands forward and place the palms on the floor or rest your hands near the feet, palms facing upwards.
Stay in this position for 1-3 minutes, keep taking deep and long breaths.

Adhomukha Svanasana
This is a beneficial asana for the whole body, which especially works to stretch the spine and also stretch the hamstrings and back muscles. It provides relief from back pain and improves posture.

How to do it?
Start on hands and knees.
Keep the hands slightly ahead of the shoulders.
Exhale and lift your knees off the floor and raise your hips upwards, bringing your body into an inverted V shape.

Place your palms on the floor and try to touch your heels.

Keep your neck relaxed, touching your ears with your arms.

Stay in this position for 1-3 minutes.

Setu Bandhasana

This asana is great for strengthening the lower back, activating your glutes, and hamstrings.

How to do it?

Lie on your back, bend your knees, and place your feet hip-width apart on the floor. Your heels should be near your knees.

Keep your hands by your side, palms facing the floor.

Inhale and slowly raise your hips and pelvis. Press your chest towards your chin.

The shoulders and head should remain on the floor.

Stay in this position for a few seconds, then exhale and return.

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