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7 Yoga Poses For Back Pain

Summary: Back pain can be caused by any reason and affect all ages. With yoga, one can achieve optimum spine health. Know the best yoga poses for back pain.

The spinal cord is some way or the other is responsible to keep the entire body healthy and together. Our spinal cord strengthens the body and keeps it in good posture. But due to our sedentary lifestyle, many of us are stuck in some kind of back pain, which comes on quickly and stays for a longer period of time. These back pain or back issues, including sciatica, make any daily activity seem like a hard task to do in addition to rendering a bad posture.

Back pain is common and in the worst scenario, even leads a person to go under the knife as it is the third most common reason for a back surgery. Though sciatica or any other backache is difficult to cope with, before opting for the operation, try the alternative treatment of Yoga. And you shall be amazed at the results.

Here are 7 easy, and effective poses of yoga poses for back pain.

Balasana (Child’s Pose)

child's pose

The pose takes the pressure off from your back, aligns the spine, and gives it a nice stretch that relaxes the back muscles.

  • Kneel down on the floor keeping the back straight and knees hip-width apart and feet together.
  • With a deep breath, stretch your spine, and as you exhale, pull your torso down and sit on your heels.
  • Now inhale and raise your hands above your head, and as you exhale, bend your torso and lay it over your thighs.
  • Your forehead should touch the floor; the abdomen should be in between the thighs, and hands should be placed in front of you above the head.
  • Hold the pose for 2-3 minutes.

Marjariasana Bitilasana (Cow-Cat Pose)

Gives an amazing stretch to the body, and promotes mobility. The pose relieves pain, lower back tension, and improves posture.

  •    Start with being on your fours on the floor, the position forms a table-like shape wherein your straight back forms a table top.
  •    Your arms should be perpendicular to the floor, hands aligned with shoulders, knees should be hip-width apart, and the gaze should be fixed straight.
  •    Inhale and lift your back curved downwards and head dropped backward.
  •    Your back forms an arch-like shape. Stay in the pose for 30 seconds.
  •    Exhale and drop our head down and lift the back forming a hump like-shape. Hold the pose for 30 seconds.
  •    Now practice the transition movement for a minute or more.

Setu Bandhasana (Bridge Pose)

The asana makes back muscles strong, stretches those, and relieves trapped stress. It also tones the spine and heals the related issues.    

  • Lie flat on the floor with legs slightly apart and hands placed freely beside the body.
  • Now take a deep breath and slide your hands below your back and then fold the knees.
  • Bring the feet closer to the hips and then slowly lift the thighs, hips, and back.
  • Shift the body weight and balance it on your feet, hands, shoulders, and head. Hold the pose for a minute.

Salabhasana (Locust Pose)

This pose of yoga for back pain proves to be a relaxing one for the back, strengthens it, and promotes a healthy posture.

  • Lie flat on your stomach on the floor with hands beside the body and legs together.
  • Now exhale and lift your legs, upper torso, arms, and head off the floor.
  • Balance the body weight on the belly, pelvis and lower ribs, and hold the pose for a minute.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

A great pose to stretch the lower body and relieve lower back problems.

  • Start with being on your four with hands slightly above the shoulders and knees belowdown dog pose the hips.
  • Inhale and lift your knees and heels off the floor. Push the legs slightly backward and form an inverted V-shape.
  • Keep your head in between the arms, gaze set towards the shin, and keep the legs and spine straight.
  • Hold the pose for a minute or more.

Utthita Trikonasana (Extended Triangle Pose)

Stretches the spine completely, and relieves the back pain and sciatica.

  • Assume Tadasana and then spread your legs 3-4 feet apart.  
  • Take a deep breath and lift arms sideward aligning with the shoulders and parallel to the floor.
  • Now turn your right foot towards the left and left foot slightly out to form a 90-degree angle.
  • Exhale and extend your upper body to the left over the left leg, bending from the hip joint.
  • Now rotate the torso to the right, and let your left hand to rest on the shin, ankle, or the floor.
  • Stretch the left-right arm upwards, while keeping the head in a neutral pose and gaze fixed at the left thumb.
  • Hold the pose for 30-60 seconds. Breathe in, release and repeat the same steps with the other leg.

Supta Matsyendrasana (Supine-Spinal Twist Pose)

Enhance spine movement and make it more flexible, relieve spine stiffness, and back pain.

  • Lie down straight on the floor on your back with hands beside the body and legs together.
  • Now exhale and spread your arms outward forming a T shape and then put your right leg over the left.
  • Now twist your spine and lower back and let the right knee touch the floor.
  • Your shoulders should be flat. Now, turn your head towards the right.
  • Hold the pose for a while. Release and repeat the steps on the other side.

Spine acts as the root that keeps the body healthy and makes it grow strong with time. Practicing these poses of yoga for back pain surely strengthens a weak spine and restores good posture.  

About The Author

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides yoga teacher training in nepal, yoga teacher training in kerala and India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. His strong connection with Yoga and the Himalayas has made him organize yoga, meditation and Ayurveda tours, and retreats in the Himalayas.


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