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Yogic Management for Back Pain

Yogic Management for Back Pain

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Back pain is a common condition that can be caused by a variety of factors. It can range from a dull ache to a sharp, stabbing pain that can make it difficult to perform daily activities.

  • A few reasons for back pain are:
  • Poor posture,
  • Muscle strain
  • Sprain
  • Arthritis
  • Joint problems,
  • Osteoporosis,
  • Spinal stenosis,
  • Spondylitis.

Symptoms of back pain include lower back pain, a feeling of stiffness or tightness in the muscles of the back, numbness or tingling in the feet, and difficulty standing or walking.

Yogic management for back pain includes the following:

Asanas (yoga postures): Certain yoga postures can help reduce back pain by stretching and strengthening the back muscles if done correctly.
Some of the asanas include

Cobra Pose (Bhujangasana): This pose strengthens all the muscles of the back and can help alleviate pain.

Child’s Pose (Balasana): This pose gently stretches your lower back and hips.

Downward-Facing Dog (Adho Mukha Svanasana): these poses help relieve tension in the back and shoulders.

Triangle Pose (Trikonasana):This pose is best for stretching the hamstrings and back muscles.

Shashankasana (Rabbit Pose)

Pranayama (breathing exercises): Pranayama can also be helpful in working out tension in the body, which can contribute to back pain. Techniques like Bhastrika, Kapalbhati and Anulom Vilom are effective for the management of back pain.

Shatkarmas (cleansing methods): Shatkarmas such as jal neti (nasal cleansing) and kunjal kriya (stomach cleansing) can help improve the functioning of the digestive and respiratory systems, which can reduce back pain.

Meditation: Meditation can help reduce stress and tension in the body, which can contribute to back pain. Regular meditation practice can help manage and prevent back pain.

Diet: A healthy diet that includes plenty of fruits, vegetables, and whole grains can help reduce inflammation in the body, which can contribute to back pain.

It is essential to practice yoga under the guidance of a yoga teacher.
Restricted asanas for back pain include forward bends, twists, and inversions. These postures can put additional strain on the lower back and may exacerbate back pain. It’s essential to avoid these postures if you have back pain and to modify other postures as needed to avoid discomfort. It is also important to listen to your body and not push yourself beyond your limits, as this can also aggravate back pain.


Vigyan Yoga is a unique style
of the science of Yoga which imparts techniques to maintain a practical and healthy balance between one’s worldly
and spiritual lives. It teaches how to avoid the extremities of life and live in moderation.

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