If you have back pain, these 5 yogaasanas may give relaxation; Click here to know

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

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

Yes, some yogasanas (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 in bringing the spine into the right position. Let's know 5 yogasanas 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 your palms on the floor next to your chest, just below your shoulders.
• While breathing deeply, slowly lift your chest off the floor. The part up to your navel should remain on the floor.
• Do not keep your elbows straight, maintain a slight bend. Pull your shoulders away from your 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 into a table top position on your knees and palms. The shoulders should be just below your wrists and the knees below your hips.
Cow Pose-While breathing, bend your stomach downwards, lift your chest and head up. Keep your gaze forward or upwards.
Cat position- Exhale and lift the spine upwards and bring the chin towards the chest.

Repeat slowly 10-15 times.

Balasana

Balasana is a restorative pose which 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 the thighs and touch the forehead to the floor.
• Stretch your hands forward and place the palms on the ground 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 the knees off the floor and raise the hips upwards, bringing the body into an inverted 'V' shape.
• The palms should be spread on the floor and the heels should try to touch the floor.
• Keep the neck relaxed, touching the ears with the arms.
• Stay in this position for 1-3 minutes.

Setu Bandhasana

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

How to do it?

• Lie on your back, bend the knees and place the feet hip-width apart on the floor. The heels should be near the knees.
• Keep the hands by the side of the body, palms facing the floor.
• Inhale and slowly raise the hips and pelvis. Press the chest towards the chin.
• The shoulders and head should remain on the floor.
• Stay in this position for a few seconds, then come back while exhaling.