10 Yoga Poses To Relieve Back Pain
Yoga is considered the best treatment for back pain, especially originating from long hours of sitting, driving to long distances, excess weight, and improper lifting of bulky goods. Yoga strengthens the lower back naturally and brings lasting relief from pain and suffering.
Yoga Poses For Back Pain
Dhanurasna
Strengthens the back and abdominal muscles and adds greater flexibility to the back by alleviating stress and fatigue.
How To:
- Lie on your stomach with your feet hip-width apart and hands by your sides
- Flex your knees, reach your hands to your ankles, and hold your ankles firmly
- Lift your chest off the mat and pull your legs up towards your back
- Hold the pose for 15-20 seconds before releasing
- Do it a couple of times a day
Naukasana
Strengthens the back and abdominal muscles and tones the leg and muscles. It is also useful for people suffering from hernia.
How To:
- Lie on your back with your feet joined and hands by your sides
- Take a deep breath and lift your chest and legs as you exhale
- Also, stretch your arms toward your feet
- Your eyes should be set on your toes and your hands should be straight
- Feel the tension in your navel area for 10-15 seconds
- Release your body for 5 seconds
- Repeat it a couple of times a day
Setu Bandhasana
It relieves the tired back immediately by strengthening the back muscles, stretching the spine, chest, and neck, clams the mind, and reducing signs of anxiety and depression.
How To:
- Lie on your back with knees flexed and feet flat on the floor
- Keep your feet hip-width apart and at least 10-12 inches from your hips
- Your arms should be on your sides
- Slowly lift your back leaving your neck on the floor
- Keep lifting your back until your chest touches your chin
- Hold the pose for 15-20 seconds before releasing
- Do it a couple of times a day
Matsyasana
It stretches and strengthens the chest and neck and relieves tension in the upper back and shoulders, and provides relief from respiratory disorders.
How To:
- Lie on your back with your legs stretched and feet joined
- Place your hands under your hips for support
- Bring your elbows toward each other to strengthen the position of your hands
- Take a deep breath and lift your head and chest up
- Lower your head and try to touch the floor
- Hold the pose for 20 seconds and release
- Lift your head and bring your back down
- Repeat it a couple of times a day
Balasana Yoga For Back Pain
Stretches the lower back gently to relieve back pain and muscular tension, massages and tones abdominal muscles, and provides fast relief from stress, anxiety, and fatigue.
How To:
- Come down on your hands and knees on a yoga mat
- You are allowed to join your knees or keep them apart
- Slowly bend forward and touch the floor with your forehead
- Keep your neck and spine in a straight line
- Focus on releasing tension from your lower back as your upper back rests on your thighs
- Maintain the pose for at least 5 minutes
Two-Knee Spinal Twist
It is a restorative twist movement that promotes mobility in the spine and back. It stretches the back, neck, and shoulders. Its practice relieves pain and stiffness in the back and hips.
How To:
- Lie on your back with your knees flexed and drawn toward your chest
- Your arms should be stretched horizontally
- Gently bring your keens closer to your chest and then move them to your left
- Touch the floor with your knees and hold the position for 30 seconds
- You can keep your neck straight or turn toward your right
- Release and repeat it from the opposite side
Locust Pose
The gentle backbend you get with this pose helps relieve fatigue and back pain. Also, it strengthens the back, arms, and legs.
How To:
- Lie on your stomach with your legs, spine, and neck in a straight line
- Keep your feet closed and arms straight with palms facing up
- Slowly lift your neck, chest, back, and arms
- Similarly, raise your legs to make to deepen the pose
- Look straight and maintain the pose for up to 60 seconds
- Release and repeat the pose a couple of times
Cat-Cow Yoga Pose For Back Pain
It is a gentle backbend stretch that mobilizes the spine and makes it more flexible. Also, it strengthens the torso, shoulders, and neck.
How To:
- Get down on all your force with your back and neck in a straight line
- Your hands should be directly under your shoulders
- First, you should look up and drop your stomach like a cow
- Second, you should look down and try to touch your chest with your chin
- At the same time, you should draw your navel toward your spine
- Continue this movement for 60 seconds
Downward Facing Dog
It is a good pose for people suffering from back problems like sciatica. This exercise can work out imbalances in the body and build strength.
How To:
- Get down on a Plank position with your hands and legs stretched
- Lift your sitting bones by making an inverted V with your hands and legs
- Hold the position for a couple of seconds before releasing
- Come down to the first position and get ready for the second rep
- The important thing is to maintain the position while moving your sitting bones up and down
Cobra Yoga Pose For Back Pain
Give your back a gentle stretch with a cobra pose. It will strengthen your spine and shoulders. It will relieve muscular tension and soothe sciatica.
How To:
- Lie on your stomach with your hands under your shoulders and palms spread on the floor
- Keep your legs, spine, and neck in a straight line
- Press your arms on the mat and left your head, chest, and shoulders
- Your eyes should be on the floor when you lift your torso up
- Hold the pose for 15 seconds before releasing
- Come down and get ready for more reps
Disclaimer: While yoga practice can help control back pain to a large extent, it is good to see a doctor when you have pain or injury in the back.
