5 weight-loss exercises to do if you suffer from a bad back

Published on: 15 April 2022, 17:30 pm IST

Can’t lose weight due to your bad back? Try doing these 5 yoga asanas that can aid weight loss despite your back pain.

Shifa Khan
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If you suffer from a weak back and are regularly affected by back pain, weight- loss can become a distant dream. Yoga can be a holistic solution if you’re trying to lose weight despite your painful back. The first step to start protecting your back is by maintaining a good posture, and with the help of these simple yoga asanas, you will be able to do that and lose fat too.

HealthShots spoke to Grand Master Akshar, yoga master, spiritual guru, and lifestyle coach who listed a few yoga poses to accelerate weight loss in people with back issues

“The following asanas can be done anywhere and at any time. To ease your back-related issues, and experience weight-loss, practice these poses at least 3 times a week. By dedicating even a few minutes every day, you will improve your spinal health and avoid the stress of back pain,” says Akshar.

Word of advice before starting working out:

  1. Make yourself comfortable by doing yoga using bricks, pillows, cushions or any other props to assist you in your asanas.
  2. In case of any pain or discomfort, immediately stop and rest.
  3. Hold the poses for shorter duration initially if you are a beginner. You can gradually increase the duration.
  4. Please consult a physician or your physical therapist to help you with which exercises are right for you.
yogaIt’s never too late to begin your weight loss journey! Image courtesy: Shutterstock

Yoga asanas for weight-loss if you have back pain:

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.
yoga poses to regain flexibilityRelieve your tight muscles with cat cow pose. Image courtesy: Shutterstock

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
exercises for upper bodyIndulge in doing planks to lose weight without hurting your back. Image courtesy: Shutterstock

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

5. Bhujangasana (Cobra Pose)

Formation of the posture

  1. Lie flat on your stomach.
  2. Spread palms under your shoulders and elbows close to the sides of your body.
  3. Inhale as you slowly lift the chest off the floor as much as till your navel.
  4. Keep your pelvis on the floor.
  5. Broaden out your shoulder blades and engage them lifting up the chest forward.
  6. Slowly bring your torso down
BhujangasanaThe cobra pose can aid weight loss and has multiple benefits for your body. Image courtesy: Shutterstock

With the help of a strong core, you can protect your back. And these simple yoga asanas can be practiced for weight loss even by a beginner. Bhujangasana is a back bend pose and useful to keep your back healthy. However, people who have chronic or acute back pain are advised to avoid this pose. In case of back-related issues, keep your bend at an angle of less than 30 degrees.

Shifa Khan Shifa Khan

An aesthete and a skincare junkie, Shifa spends most of her time cooking delish food while wearing a sheet mask. At HealthShots, she creates high-octane content that can leave you all a little intrigued!

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