Bhujangasana: How Bhujangasana Can Help Reduce Lower Back Pain (5 Tips on How to Do It Correctly) |

Low back pain worries almost everyone today. Prolonged sedentary lifestyle, lack of physical activity, poor posture are just a few reasons why some people suffer from back pain. Although medications are a way to relieve pain, sustainable methods such as exercise are much more effective for long-term pain relief. Of the several exercises that help strengthen muscles suffering from lower back pain, Bhujangasana or cobra pose is effective.
Bhujangasana or cobra pose stretches and strengthens the back muscles, especially the lower back, thereby reducing pain associated with the lower back; improves spine flexibility. Therefore, if done correctly, it can help reduce pain, improve posture and improve overall health.
Here are five tips to effectively perform Bhujangasana and get rid of lower back pain:

Warm up before your yoga class

Warming up before Bhujangasana is necessary, especially for beginners and those who suffer from back pain. Relax your spinal muscles by doing gentle stretches such as Cat-Cow Pose or Child’s Pose; this helps to relax the back muscles, thereby relieving tension in it. Warming up prepares the muscles, which helps avoid strain or injury that may occur during the pose. Even a few minutes of gentle stretching can improve flexibility and reduce stiffness, which can further increase the benefits of Bhujangasana.

Bhujangasana: know how to do it.

Proper alignment is the key to reaping all the benefits of Bhujangasana without the risk of injury.

This alignment minimizes compression in the lower back and allows for a safe stretch.

Here’s the right technique to help you overcome lower back pain.

Many people overlook the importance of engaging the core and glutes in Bhujangasana. By engaging these muscles, you support the spine, distribute the stretch evenly, and protect the lower back from strain. Before rising, gently engage your core by pulling your belly button toward your spine. Gently tighten your glutes to stabilize your lower body, which can also relieve pressure on your lumbar spine. This interaction can help you hold a pose longer and remain stable.

Breathing is important

Deep breathing is essential for relaxation and effective stretching in yoga. In Bhujangasana, take slow, deep breaths as you raise and lower your torso. Inhale as you lift your chest and exhale as you gently lower it back down. Deep breathing helps increase oxygen flow to the muscles, reduces tension and promotes relaxation. It can also help you become aware of any discomfort or tension, allowing you to adjust as needed. Practicing deep, controlled breathing can relieve muscle tension and reduce pain over time.

Don’t force yourself, take it slow

People suffering from lower back pain should approach Bhujangasana with caution and respect the limits of the body. First, bend your elbows and don’t lift your chest up. Gradually, as your back muscles become stronger and more flexible, lift your chest up, straightening your arms. This way, you will ensure that you achieve muscle strength and flexibility without strain. Start by holding this pose for a few seconds; slowly increase the duration as you get used to the position.