Long Sitting hours at work or Sedentary lifestyle can cause stiffness to the back muscles. Yoga is one of most effective ways to strengthen your back.It helps to strengthen and stretch the Para spinal muscles which are supported by the spine and back.
Here are a few asanas which can help you relieve back pain.
Child’s Pose (Balasana)
In this pose, kneel and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Move your arms so they’re next to your legs, palms facing up.
Bridge Pose
(Setu Bandhasana)
Lie on your back and bend your knees. (hip distance between knees. Adjust your feet and arms. With your palms face down, extend your arms long to each side of your body. Spread your feet to hip-width distance, so your fingertips graze the back of your heels. Lift your hips. Press down through your feet and hands, and lift your hips off the ground without squeezing your glutes. (inhale as you lift our glutes and exhale as you come down)
Cat-Cow Pose (Marjaryasana)
Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow.” Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.”
Downward-Facing dog (Adho Mukha Savanasana)
Start on your hands and knees in a tabletop position. Exhale and lift your hips, straightening your legs and arms, forming an inverted shape. Spread your fingers wide for stability, and press your palms into the mat.
Cobra Pose (Bhujangasana)
Inhale and raise your body upwards while placing both palms near the chest on the floor. Use your back and not your arm strength, thereby strengthening your back. (Inhale as you lift up and exhale as you bring your chest down.
Parama Wellness 