Bad Back! 4 Exercises To Do If You Have Bad Back(2023)

Yoga asanas for weight-loss if you have Bad Back:

1. Naukasana (Boat Pose)

Formation of the posture

  1. Sit down with your legs spread straight in front of you.
  2. Keep your spine erect and hands resting beside your hips, bend your knees and lean back slightly.
  3. Now inhale lift up the legs alternatively.
  4. Keep palms on the floor beside you.
  5. Keep toes at eye level and lengthen spine.
  6. Hold the asana for 5 – 10 seconds and release.

2. Marjariasana (Cat Cow Pose)

Urdhva Mukhi Marjari Asana

  1. To do the cat cow pose, place your knees down on the mat, fixing palms under shoulders and knees under hips.
  2. Inhale, curve your spine to look up.
Relieve your tight muscles with cat cow pose. 

Adho Mukhi Marjari Asana

  1. Exhale, curve your spine forming a rounding of the back and allow your neck to drop down.
  2. Focus your gaze towards your chest.

3. Santolanasana (Plank)

Formation of the posture

  1. To do a plank, start in Marjariasana.
  2. Straighten the knees
  3. Keep your knees, pelvis and spine aligned and your arms straight.
  4. Hold the asana for 5 – 10 seconds and release the posture
Indulge in doing planks to lose weight without hurting your back.

4. Vasishtasana (Side Plank)

Formation of the posture

  1. Begin with Santholanasan (Plank).
  2. With your left palm down, take your right hand off the floor.
  3. Turn your body to the right side see if you can rest your heels on top of the other.
  4. Lift right arm up and turn your head and look up.
  5. Hold the asana for a while.
  6. Repeat on the left side

About the Author

A profuse writer that breach through the realms of science and literature crafting narratives.