7 Bed Yoga Asanas for Back Pain

Did you know? According to experts, over 40% of the city population worldwide will experience back pain at some time in their lives!! And 7 out of 10 people are approaching bed yoga asanas for back pain to eliminate it.

A recent research conducted by the Australian Institute of Health and Welfare showed that ‘38% people with back problems said that bodily pain interfered with their daily activities”.

Regardless of the origin of back troubles, be it our daily lifestyle routine or our lack of awareness, it is imperative to take care of our body.

Cause of back pain or stiffness

The back is a piece of art inside our body. The complicated structure of bones, muscles, and ligaments are often the principle reason of disinterest to learn in many individuals. However, we must understand the basic practices to avoid unnecessary struggle.

While the cause of back pain can range from sports injury to accidents for serious cases, the daily strain on the back is always troublesome in the long run. Most people face back pain in their body after a good night’s rest. In this case, we can see how our posture affects our body even while we sleep. In other cases, because of lack of movement or cold temperatures of the room, the back is completely stiff. To overcome this inconvenience, we have compiled seven bed yoga asanas for back pain that you can complete in the morning as soon as you wake up.

Easy Bed Yoga Asanas for Back Pain:

These bed yoga asanas, or stretches, are very pleasant. They’re relaxing in nature as opposed to activating. Doing bed yoga in the morning will help you kick start the circulation of your blood and get you ready for the day!

1. Full Body Stretch (Yastikasana)

• Lie down on the bed, flat on your back.
• Reach your arms overhead and push your arms upwards.
• Similarly, point your toes downwards.
• Stretch and lengthen your spine as your energise your muscles.
• Hold for 5 seconds and slowly release.
• Repeat the stretch 2 more times.

2. Knees to Chest (Pawanmuktasana)

• Continue lying down on your back
• Gently bend your knees and pull them towards your chest
• Let your hands hug your legs closer to your body as much as is comfortable.
• Push your lower back down and receive the support of the bed.
• Hold for 10 seconds and slowly let go.
• Repeat this again 2 more times.

3. Reclining Spinal Twist (Supta Vakrasana)

• As you have your back supported by your mattress, bend your knees and place your feet on your bed.
• Spread your arms towards each side of the bed at shoulder level.
• Drop your knees knees onto the right side of your mattress.
• Turn your neck away to the opposite direction.
• Look at the fingertips of your left hand.
• Stay still for 10 seconds and then repeat it again facing the other direction.
• Complete three rounds on each side for your bed yoga practise

4. Seated Forward bend (Paschimottanasana)

• Sit straight on your bed with your legs stretched forward.
• Relax the muscles in your shoulders and feet.
• Gently, reach forward with your hands towards your toes as your curl your back towards your legs.
• Your hands can either be in the air, on your legs or on the bed.
• Hold this asana for 5 seconds and then slowly return to your seated posture.
• Repeat this again 2 more times.

5. Seated Spinal reach (Parvatasana 2)

• Sit on your bed with your legs crossed.
• Simply reach up into a spinal reach with your fingers interlocked with each other and your arms stretched upwards.
• Try to place your arms next to your ears.
• Turn your palms outward, towards the ceiling.
• Very slowly, bend to your right side.
• Feel your left oblique stretch as you compress your right.
• Come back to your relaxed posture and then repeat it again on your other side.
• Repeat for 3 more times on each side.

6. Child’s Pose (Balasana)

• Kneel on the bed with your knees touched with each other.
• Touch your big toes together at the back and then with gradual movements, sit on the heels of your.
• Push your abdomen down between and place it on your thighs or as low as you feel comfortable doing.
• Let your hips keep touching your toes or as much as comfortable to you as you reach your hands forward and above your head.
• Place the palms of your hands down on the bed with your elbows straight.
• Feel the stretch in your shoulders and along your spine.
• This pose also compresses your abdomen which is good for activating the pressure points in your abdomen.
• Hold this pose for 30 seconds.
• Repeat this pose again 2 more times.

7. Butterfly Pose (Bhadrasana)

• Rest on your bed in a seated position.
• Bend your knees and bring the soles of your feet closer together.
• Touch the soles of your feet together at a distance from the body that feels most comfortable for you.
• Hold your ankles and try to gently pull your legs closer to your body.
• Feel that inner thigh stretch as you proceed.
• Stop at a distance from your body that feels like your limit.
• Place each hand on their respective thigh and try to push them down towards the bed.
• Ultimately, try to touch the knees on the bed and the heals of your legs at your groin.

Want to do even more asanas for back pain?

If you’ve enjoyed these asanas and want to do even more, then you might want to join a yoga class near you. Avaana can help you find the perfect yoga class for any skill level. Join with Avaana now and enjoy up to 20% off with your first yoga booking.

For any serious back problems, please consult your doctor before proceeding with any of the above mentioned bed yoga asanas for back pain.

Hope these asanas for back pain help to energise your morning and give a great start to your day!