8 Asanas to relieve lower back pain at night

Dec 29, 2024

TOI Lifestyle Desk

Yoga poses to ease lower back pain

Lower back pain is such a thing that may destroy your night of sleep and disturb you altogether. The asanas of yoga, if performed before going to bed at night, can reduce all kinds of discomfort, ease up muscles, and improve spinal flexibility. Here are eight asanas that can really work in reducing nocturnal lower back pain.

Cat-cow stretch (Marjaryasana-Bitilasana)

Switching between arching and rounding your back enhances spinal flexibility, reduces lower back stiffness, and promotes overall mobility and relaxation in the lumbar region.

Bridge pose (Setu Bandhasana)

Engages the glutes and lower back muscles, while gently stretching the front body, enhancing posture, relieving tension, and supporting overall spinal health and stability.

Reclined pigeon pose (Supta Kapotasana)

Stretches the hips open and expands the lower back, opening up tightness and discomfort in the lumbar region and creating flexibility and relaxation.

Legs-up-the-wall pose (Viparita Karani)

Eases pressure in the lower back, enhances relaxation, and boosts circulation, bringing a gentle ending to the day and fostering general wellness.

Sphinx pose (Salamba Bhujangasana)

A gentle backbend that strengthens the lower back muscles, promotes spinal extension, enhances flexibility, and helps release tension, all with minimal muscle strain.

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Supine twist (Supta Matsyendrasana)

Lying on your back and slightly twisting your spine stretches the lower back, hips, and obliques, thereby easing tension and promoting relaxation.

Seated forward bend (Paschimottanasana)

Stretching of the hamstrings and lower back helps in releasing tension, enhances flexibility, and aids mobility in the lower body along with the spine.

Child’s pose (Balasana)

This pose gently stretches the lower back and hips, relieving tension in the lumbar region while promoting relaxation and improving flexibility for enhanced comfort and mobility.

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