Many of us suffer from lower back pain for many reasons and this can be debilitating. Lack of exercise due to work pressures, sedentary lifestyle, furniture that is not ergonomic and long hours of sitting in the same position either in front of a TV or computer are some of the reasons for backache. Sometimes we land up doing the wrong exercise and all these can contract the muscles leading to back pain. Contracted hamstrings pull the pelvis which in turn can puts pressure on the spine due to wrong alignment of the muscles in these areas.
Yoga has many asanas that can help you to lengthen muscles, soothe the pain and even get the spine to align correctly. However, if you suffer from severe pain then do not attempt these asanas on your own or without asking your doctor.
Uttanasana is a standing forward bend that will stretch the whole of the back including the hamstrings, lower back and shoulders. You can also try out Adho Mukha Svanasana or Downward Facing Dog.
Supta Hasta Padangushtasan or Supine Hand to Toe Pose as it is considered the best spinal asana. If you are in a sedentary job then this transverse twist is the best asana for your spinal needs. It soothes the spinal nerves, tones your legs, and helps to align the posture. It induces better metabolism and emotionally strengthens you.
Trikonasana and Utthita Parsvakonasana are side bending poses and the slight twist of the latter loosens the back muscles, strengthen legs including hamstrings and improves balance.
Bhujanasanas or Cobra Pose helps to relieve pain immediately as it stretches the spine particularly at the pelvis. Paschimottanasana is a seated bend forward bend which has the same effect. Cat-Cow Posture and Child’s Pose relax back muscles.