Best Yoga Poses for Back Pain


Back pain is often caused by poor posture. Yoga allows you to stretch and relax at the same time. This article introduces yoga poses that reduce or prevent back pain.

Back pain is perhaps the most common symptom many people experience every day. This article introduces the best yoga poses for back pain. Back pain is most often caused by spending too much time standing or sitting. A rigid posture causes back pain.

Therefore, if you release the accumulated tension in the back muscles, you will be able to relieve the pain. To do this,  it is fundamental to strengthen and control the muscles to better support the spine and relieve stress.

Most back strengthening exercises focus on the central, abdominal, or hip muscles. All central muscles are essential in a way that supports and minimizes spinal tension.

But we don’t use our core muscles much in our daily activities. In order to strengthen the abdominal and back muscles, you need exercises that target these core muscles.

The most practiced form of yoga is hatha yoga. Physical Hatha Yoga includes asana poses while practicing the breathing technique pranayama.

The practitioners follow very basic and sometimes very complex body poses and breathing techniques. The purpose of yoga is to provide physical and mental benefits to the practitioner.

The Health Benefits of Yoga

Yoga helps strengthen muscles and specific muscle groups. Doing yoga doesn’t have to be an uncomfortable experience, but it does require you to focus on your whole body and target muscles.

Various movements of yoga can improve muscle strength. Many yoga poses gently strengthen the back muscles as well as the abdominal muscles. The back and abs are an integral part of the muscular network of the spine, helping to maintain body posture and move correctly while in an upright position.

When these muscles are well trained, back pain can be reduced or mostly prevented. Yoga incorporates stretching and relaxation to release stress-bearing muscles.

Read Also: Benefits Of Yoga During Pregnancy

In yoga, the movement is held fast for 10 to 60 seconds. In yoga poses, some muscles are flexed while others are stretched, helping to relax the muscles and improve flexibility.

Downward Facing Dog Yoga Pose

Best Yoga Poses for Back Pain Downward Facing Dog Yoga Pose

This classic downward facing dog yoga pose is great for stretching. Keep your spine in place and work your extensors down, the large muscles that help you lift objects.

  • Start by lying on your back with your hands slightly on your shoulders.
  • Moving backward, push your knees off the ground and lift your tailbone toward the ceiling.
  • To stretch your hamstrings, gently bring your heels toward the floor.
  • Hold this position for 5-10 breaths. Repeat for a total of 7 sets.

Baby Pose Yoga

Best Yoga Poses for Back Pain Baby Pose Yoga
Image Source: Pinterest

It may seem like you’re resting, but the Baby Pose yoga is the best stretch to help straighten your back. Plus, it’s a great way to de-stress before going to bed after a long and tiring day.

  • Start by standing on all fours and sit with your arms outstretched and your hips resting on your heels.
  • Take a position and breathe deeply. Feel the air rushing down your buttocks.
  • The more you stretch your body in any direction, the more relief you get from your posture.
  • Repeat 10 times.

Extended Triangle Pose

Best Yoga Poses for Back Pain Extended Triangle Pose

This pose is great for strengthening your back and legs. It can also help lengthen the muscles on the sides of your torso while stretching the muscle fibers along your legs.

  • Start by standing with your feet together.
  • Then, move your left foot back one step so that it is at a 45-degree angle outward.
  • Turn your chest to the side and extend your right arm toward the ground and your left arm toward the ceiling. Straighten both right and left legs.
  • Do not overdo it as you may not be able to touch the ground with your right arm when taking a pose. Keep your back straight and bend your back as much as possible.
  • Hold the position for 5-10 breaths, then switch to the other side and repeat as needed.

Cat Pose Yoga

Best Yoga Poses for Back Pain Cat Yoga Pose

Cat pose is perfect for the head, cervical, and especially back pain. Cat pose is good for doing yoga, but it’s good for warming up before doing other exercises.

  • Start with a four-legged stand. Arch your back and slowly push your spine upwards into a cat pose. Hold the pose for a few seconds, then shift your spine back and push your shoulders back while raising your head to the cow pose.
  • Switching from cat pose to cow pose helps balance the spine into a neutral position. During this time, relax the muscles and release tension.
  • Repeat 10 times, smoothly moving back and forth from cat to cow position.

The postures introduced above are a great way to keep your back flexible, healthy, and happy.

Yoga may not be a good option for people with severe back pain, but those with occasional or chronic back pain can benefit from this pose.

It is a good idea to consult your doctor before starting a new exercise.

Never overdo it in any way. Because you could get injured. If you experience extreme pain, you may need active medical treatment.


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