Nowadays, back pain is one of the most common physical disorders, courtesy wrong body postures during extended and stressful work schedules, which has been troubling both working professionals as well as non professionals equally. If you are looking to prevent back problems without visiting a doctor or physician, yoga exercises help you strengthen the core muscles and create better structural balance, while. Following are some of the yoga poses for the back that will strengthen your spine and add flexibility and nimbleness to your body.
In this pose, you have to stand in an upright position and separate legs slightly wider than your upper body. Move your arms up and touch your right ankle with the right hand without bending the back. Stay in this position for 30 seconds and repeat the same position on the other side. The Triangle Pose aligns your back, revives kidneys and stimulates abdominal organs.
Lie down on your back on the floor and slightly bend your knees without lifting your feet and palms off the floor. Lift the lower trunk and slide your hands inwards to support the butts. Now, twist your elbows and lift your body off the ground by pressing elbows against the floor. Keep your head crown on the floor while raising your chest or breast from the ground. Hold this position for about half a minute. The Fish Pose stretches your back, neck and abdomen muscles, while calming your nerves.
To achieve this position, lie flat on the floor on your stomach and lift your arms off the floor with palms facing the roof. Also raise your legs and upper body to balance the body on your abdomen and lower ribs. Hold this position for about 45 seconds to strengthen the back muscles and present a tender opening for your spine.
Half Lord of the Fishes Pose or Ardha Matsyendrasana
In this pose, you have to sit with straight legs and bend knees to place your feet on the floor. Now, slip the left foot beneath the right leg with left heal touching the right hip. Then place the outer part of the left leg on the floor and move the right foot over the left leg with right knee pointing towards the roof. Move your right hand behind to press it against the floor and place your left arm on your right thigh. Finally, turn your torso to the right to stretch your back. The Ardha Matsyendrasana stretches the neck, shoulders and hips while cleansing the internal organs.
Downward Facing Dog
Get down to the floor on your hands and knees, and make sure your hands are right under your shoulders and knees under hips. Lift your knees from the floor and balance your body on your hands and feet. Keep your back, arms and kegs as straight as possible. Hold this position for about half a minute. The Downward Facing Dog pose stretching your back, shoulders and calves, while keeping your mind calm.