Health and Wellness

Yoga Poses for Back Pain

Last updated on October 20th, 2022 at 07:43 am

Find out what yoga poses are best for relieving back pain! Discover the benefits of yoga for back pain relief! Get the right yoga poses for back pain relief! 

Yoga Poses for Back Pain (for beginners)

As you age, back pain becomes more and more difficult to handle. Being overweight, strenuous physical activity, straining of back muscles, back injury, poor diet, and lack of exercise are some of the most common reasons for back pain. Back pain can be so severe that it interferes with your day-to-day life, and this is where yoga can help. Yoga emphasises on stretching, improving flexibility and blood circulation and flexibility. All these can be together to help you get rid of back pain and also strengthen your back muscles.

Unless your back pain is because of an underlying medical condition like osteoporosis or arthritis, you can bank on benefits of yoga for reducing and even treating back pain.

In this article, we are going to talk about a few yoga poses that you can try regularly to get rid of back pain. Doing them regularly for 2 weeks can give you effective results for back pain reduction.

5 Yoga Poses for Back Pain Relief

5 Yoga asanas you can try at home. Find a step-by-step guide to each yoga pose.

Total Time: 30 minutes

  1. Triangle pose

    This pose is great for strengthening your back and legs. It gives a pleasant stretch to your whole body and can relieve you from chronic back pain.
    Step 1: Stand with your legs wide apart
    Step 2: Lunge your left book, point your left foot at a 45-degree angle
    Step 3: Turn chest to the side, stretch your right arm towards the ground and left arm upwards
    Step 4: Both your right and left legs should be straight (Word of caution: You may not touch ground with your right arm at first, don’t overstretch to avoid injury.)
    Step 5: Hold on the position for 5 to 10 breaths and switch to the other side.
    Repeat 5 times on each side.

  2. Downward facing dog.

    This is a classic yoga pose which gives you a total body stretch, especially your back. Doing this regularly will not just relieve you of back pain, but will also strengthen your back.
    Step 1: Stand on your hands and knees, hands slightly in front of shoulders
    Step 2: Try to put your feet down, raise your knees, lift tailbone
    Step 3: Hold on to the position for 5 to 10. Breathe.
    Repeat 5 to 7 times.

  3. Forward bend/fold

    This pose gives a pleasant stretch to your back muscles and helps to release tight shoulders.
    Step 1: Stand up straight, feet at shoulder-width, knees loose
    Step 2: Exhale, bend downwards towards the floor (avoid overstretching; try to keep your legs straight and avoid bending knees)
    Step 3: Hold for 5 to 10. Breathe.
    Repeat 5 to 7 times.

  4. Cobra pose

    This pose stretches your core, engages your back muscles and stretches abdominal muscles. It is a great yoga pose for reducing back pain.
    Step 1: Lie down on the floor, stomach facing the ground
    Step 2: Put your palms on the sides of your chest
    Step 3: Engage your back (not arms) to lift upwards. Life your chest off the floor.
    Step 4: Leave your legs extended straight out.
    Step 5: Hold for 5 to 10.
    Breathe, repeat 7 to 10 times

  5. Child pose

    Child pose is a relaxing pose which will seem as if you are resting, but will give an active rest to your back. It elongates your back. Child pose is a great pose to de-stress yourself.
    Step 1. Start on all fours. Stretch your arms straight in front of you.
    Step 2: Sit back on your butt muscles, rest just above your heels, but don’t touch them
    Step 3: Hold on to the position for 5 to 10.
    Breathe. Repeat as many times as needed for a good and soothing stretch. 

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Yoga for back pain. Is constant back pain affecting your day-to-day functioning? Then you must try these yoga poses that can offer instant relief from back pain.

Note: Few images are representational purpose only, not the actual yoga poses. Follow the step without referring images.

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