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4 Best Yoga Poses To Overcome Back Pain While Traveling

December 3, 2019

Traveling can be for leisure or work related but it often disrupts the daily routine. If you are a frequent traveler you might have experienced aches and pains in your body, stress, anxiety, exhaustion and insomnia. It can be caused due to changing time zones as well as disruption of daily routine. It can take a toll on your body and make you less energetic. Jet lag also takes a toll on your body and mind. It becomes unpleasant if you are in pain and cannot enjoy while traveling with friends and family.

It is difficult to hit the gym or yoga studio while traveling, this is where yoga will come to your rescue. You can perform yoga asanas anywhere even if you are not carrying a yoga mat. Sitting in a car or plane for long hours often leads to back pain. Yoga is the easiest and equipment free exercise which you can do anywhere while traveling like in the hotel room, by the swimming pool, in a park or in the mountains and you can learn deep knowledge of it in Yoga retreat in Nepal and can easily apply while on travelling .

Even if you are a beginner you can perform some easy asanas while traveling to get relief from back pain. It will help you to bring back your energy while traveling as you need to be energetic while shopping, clicking pictures and sightseeing. Yoga helps in alleviating the aches and pains that often hits you when you are on the road or in the air. If you get a chance while traveling, try to focus on lengthening your lumbar spine, which gets compressed after hours while sitting on an airplane or in a car, a posture that can destroy your energy.

Here are 4 yoga poses to overcome back pain while traveling:

Standing Forward Bend Pose (Uttanasana)

Uttanasana is an important stretching yoga pose that has many advantages. It helps in the flow of fresh oxygen-rich blood to your brain.

Steps to perform the asana:

  • Your feet should be together while standing. Bend your knees slightly. Now, fold the torso over your legs, moving from the hips, not the lower back.
  • Your hands should be next to your feet or on the ground in front of you.
  • Inhale and extend your chest to stretch your spine.
  • Exhale and gently press both legs. Keep your legs straight.
  • When you exhale, extend your torso down without rounding your back. Draw your shoulders down your back.

This will stimulate blood flow to your brain, your hamstrings and lower back will get a good stretch, and your spine will lengthen. This is perfect for relieving back pain from long hours of sitting and from carrying heavy luggage.

Bow pose (Dhanurasana)

This pose helps in strengthening your thighs, chest and back, improves your posture and stimulates the neck and abdomen. It also expands your chest by increasing the breathing capacity of your lungs. This position exercises your back muscles and hamstrings. This is beneficial to release tension in your upper back and shoulder area.

Steps to perform the asana:

  • For this asana, you have to lie down on your stomach and rest your arms sideways of your body.
  • Grip your ankles with your hands and lift your knees from your hips, also lifting your thighs.
  • Hold the position for 5-10 breaths.
  • Repeat the position for a few times.

Camel pose (Ustrasana)

This pose brings relief in menstrual discomfort. It is also helpful against respiratory ailments, backaches, anxiety and fatigue. This asana stretches your front body, thighs, ankles, groin, abdomen and chest. It also helps in stimulating abdominal organs, increasing the blood flow to the uterus.

Steps to perform the asana:

  • Kneel down and your shin should be pressed on the floor, so that it is flat on the floor.
  • Place your hands on both sides of the pelvis.
  • Your palms should be kept on the top of the hip bone.
  • Push your tailbone forwards and downwards and keep your upper body up.
  • By inhaling tilt your head back and slowly lean back.
  • Place your palms on the soles of your feet for support.
  • Hold this position for a few seconds and come back to the position where you started from.

This asana is beneficial for people with hunched backs and drooping shoulders. It helps in stretching and toning the whole spine. This pose can be tried by the elderly people and by people with spinal injury. This asana is beneficial for people with hunched backs and drooping shoulders. It helps in stretching and toning the whole spine. This pose can be tried by the elderly people and by people with spinal injury. Read more about spinal injury: https://www.aicaorthopedics.com/we-treat/pain/spine/

    1. Locust pose (Shalabhasana) 

This posture is very beneficial for people suffering from lower back pain and indigestion. It helps in toning the muscles of your thighs, upper thighs and buttocks. This asana is useful in extending your spine and making you more flexible. It is useful in releasing stress and helps in controlling your cortisol levels which helps you to feel more energized.

Shalabhasana helps to balance the endocrine system so that all your hormones are released in the right amounts which keep your body healthy.

Steps to perform the asana:

  • Lie down on your stomach and place your arms on either sides with your palms facing upwards.
  • Your chin should be on the floor and gently tilt your head backwards.
  • Inhale and make an arch with your head, shoulders and legs facing the ceiling.
  • Hold your breath while holding this position.
  • Exhale and slowly lower your body to the floor to come back to the starting position.
  • Rest your head on one side to relax.

Keep your back happy with these poses while traveling and enjoy the moments. Bon Voyage!

Author Bio:

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He conducts Ayurveda Courses in India and Yoga Teacher Training in India in different cities. Manmohan Singh also organizes different courses and Yoga retreat in Nepal. He loves writing and reading books related to yoga, health, nature, Himalayas, and Trekking in India.

To read more on topics like this, check out the lifestyle category.

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