Top 20 Yoga Poses For Back Pain

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Suffering from back pain? If yes, then you have come to the right place. Say goodbye to your back pain with these simple and easy-to-do yoga poses.

Back pain is one of the most common reasons for visiting an orthopedic doctor. Bad postures while standing and sitting, incorrect sleeping postures, lifting weights the wrong way, excessive restlessness, lack of exercise, obesity, tummy fat, etc are few of the common triggers behind back pain. The core result of these triggers is an inflexible back. Yoga is a wholesome solution to all of these triggers.

How does yoga ease back pain?

Here’s how yoga can help you manage back pain:

  • Strengthens your back, hamstrings, as well as hip flexors
  • Enhances the flexibility of your back, hamstrings, as well as hip flexors
  • Eases stress and anxiety levels, and calms you down
  • Improves blood circulation levels

Standing Yoga for Back Pain:

1. Tadasana – Mountain Pose:

Stand straight with your spine and neck erect, feet spread out at shoulder-width. Draw your chin inwards and rest your hands on the sides. Taking a deep inhalation, lift your hands and ankles upwards. Standing on your toes and holding your breath, balance yourself for about 15 seconds. Exhale and relax to come back to the initial position.

Benefits:

  • Stretches and elongates your spine and back muscles
  • Strengthens and tones the back, hips and hamstrings
  • Corrects the posture

2. Vrikshasana – Tree Pose:

Stand erect with your hands on the sides. Rest your right sole flat on the left thigh by bending the right knee. The sole should be placed firmly on the thigh. Keeping the left leg, spine and neck erect, balance your body. Inhaling deeply, lift your hands above your head, palms joined in Namaskar mudra. Keeping your head erect, focus on an object placed along the line of sight. Breathe deeply and hold the pose for about 15 seconds, enjoying the relaxation that creeps into your body with each breath. Exhaling gently, bring your hands to rest on the sides, while bringing the legs back to the starting position. Repeat the procedure with the left leg.

Benefits:

  • Strengthens and elongates the spine
  • Strengthens and stretches the hamstrings
  • Corrects your posture
  • Strengthens the back muscles

3. Utthita Trikonasana – Triangle Pose:

Stand erect, hands by the side of your body. Stretch your left leg outward and turn your left foot to make a 90 degree angle with the leg. Take a deep inhalation and lift your right hand above your head while your left hand touches the left foot. Alternatively, you can place your left hand on a block for support. Make sure that your thighs are engaged. Gaze towards the fingertips of the right hand. Breathe deeply and hold the pose. Taking a deep exhalation, relax, lift your body and come back to the starting position. Repeat the same with the other side. Make sure to keep your spine erect during the entire back pain yoga process.

Benefits:

  • Stretches and strengthens your hamstrings and hips
  • Opens the chest, shoulders and hips
  • Stretches and tone the groins and calf muscles
  • Eases back pain by correcting the posture

Seated Yoga for Back Pain:

4. Bitilasana – Cow Pose:

Here is another best yoga for back pain relief. Come down on all your fours. Make sure that the wrist is in line with your elbows and shoulders, while the knee joints and hips come in line. Rest your palms on the mat with your fingers spread out. Taking a deep inhalation, push your chest and seat bones up, sinking your abdominal muscles towards the mat. Your neck and eyes should be up. Hold the position for about 15 counts, exhale and come back to the initial pose.

Benefits:

  • Stretches and strengthens the back, torso and neck
  • Tones your abs
  • Corrects posture problems
  • Eases and prevents back pain

5. Marjariasana – Cat Pose:

Come down on all your fours. Make sure that the wrist is in line with your elbows and shoulders, while the knee joints and hips come in line. Rest your palms on the mat with your fingers spread out. Take a deep exhalation and bend your back while tucking in your abdomen. Bend your head down in such a way that your chin rests on the chest. Hold the pose for 15 counts. Inhaling deeply, come back to the initial position.

Benefits:

  • Stretches and strengthens the back, torso and neck
  • Tones your abs
  • Corrects posture problems
  • Eases and prevents back pain

6. Adhvo Mukha Savanasana – Downward Facing Dog Pose:

Stand erect with your hands resting on the sides. Taking a deep breath, bend forward, allowing your body to fall off from the hips. Allow your hands to touch the floor. Stretch your right leg backwards first, and then stretch out your left leg. Allow your palms to be placed on the floor firmly. Balance yourself on the toes and stretch till you feel a tingle on your hamstrings. Your head should face the ground with your chin touching the chest. Breathing normally, relax while trying to stretch your back by pushing the shoulders and head inwards. Exhale and come back to the starting pose. One of the best yoga asanas for back pain.

Benefits:

  • Stretches and elongates your spine and back
  • Strengthens and tones the hips, arms, legs, back and spine
  • Tones and flattens your abs

7. Ardha Matsyendrasana – Half Fish God Pose – Seated Spinal Twist:

Sit erect with your legs stretched out. Press the right heel against your left perineum. Interlock your left ankle against the right knee. Twist your trunk to the left while lifting the right hand, bent at the elbow. Allow the elbow to rest on the folded left knee. The left hand should be placed a little behind your body, palm resting on the floor. Hold the position for about 15 counts before relaxing. Repeat the same procedure with the other side.

Benefits:

  • Corrects spinal issues
  • Massages the spinal muscles
  • Improves blood circulation to the spine and back
  • Corrects posture
  • Improves spinal flexibility

8. Pashchimottanasana – Seated Forward Bend Pose:

Sit erect on the mat, legs stretched out and held firm. Taking a deep inhalation, lift your hands over your head. Exhaling, bend your body while allowing your hands to touch your toes. Hold the pose while indulging in deep breaths for about 6 seconds or 15 counts, without bending the knees. Take a deep inhalation, relax and come out of the pose.

Benefits:

  • Strengthens and elongates the spine
  • Improves flexibility and elasticity of the spine and back
  • Eases a stiff back and spine
  • Corrects spinal deformities
  • Alleviates posture-triggered back issues

9. Dandasana – Staff Pose – Stick Pose:

Sit on the mat with your legs stretched out in front. Holding your thigh muscles firmly, flex your feet. Keep your back and neck erect, while the palms rest on the mat. Stack up your shoulders atop the hips. Gently lift the heels off the floor, making a 30 degrees angle. Hold the pose for 15 counts and relax to come back to the starting pose.

Benefits:

  • Corrects your posture
  • Stretches, strengthens and tones your back muscles
  • Stretches, elongates and strengthens your spine
  • Improves the body’s flexibility levels, easing back injuries
  • Helps to create an awareness about your body

10. Agnistambhasana – Fire Log Pose – Double Pigeon Pose – Knee to Ankle Pose:

Sit erect with the legs stretched out, thighs engaged. Cross your legs in such a way that your right foot rests on your left thigh and the left ankle is stacked beneath your right knee. Keep your hands on the sides of your body, palms resting on the ground. Keeping your back and neck erect, flex your feet. Relax and stretch your legs out. Repeat the same with the other side too.

Benefits:

  • Corrects your posture
  • Strengthens your back
  • Improves spine alignment
  • Eases back pain by restoring the natural curve of the lumbar spine
  • Opens the hip flexors and thigh abductor muscles
  • Therapeutic for back pain and mild sciatica

11. Baddha Konasana – Butterfly Pose – Bound Angle Pose – Cobbler’s Pose:

Another best seated yoga for lower back pain. Sit on the mat with your spine erect, hands resting on the sides, and legs stretched out in front of you. Push your knees outwards and bend them in such a way that your feet’s soles come into contact. Keep the feet away from the body at a distance that does not give you knee pain. Keeping your spine erect, press the outer edges of your feet firmly. Do 15 counts before relaxing.

Benefits:

  • Corrects posture
  • Alleviates back pain triggered due to posture
  • Opens and strengthens your hips
  • Strengthens and tones your inner thighs and groins
  • Helps in opening up your lower back
  • Relieves back pain and sciatica

12. Eka Pada Rajakapotasana – One-Legged King Pigeon Pose:

There are many ways you can get into this Pigeon Pose. The one I am explaining here uses Sukhasana as the preparatory pose. From Sukhasana, stretch your left leg backward. Fold your left leg, aligning it with your back and let your left toes gaze at the ceiling. Bring your right hand backwards, folding it at the elbow, so as to reach the left toes. Tilt your head backwards to allow your left foot’s sole to touch the head. Gaze at the ceiling. Hold the pose for a count of 10 and slowly relax.

Benefits:

  • Stretches and strengthens your thighs, groins, back and spine
  • Opens your chest and shoulders
  • Eases back pain
  • Alleviates sciatica

Supine Yoga for Back Pain:

13. Apanasana – Energy Freeing Pose – Knees To Chest Pose:

Lie on your back, legs stretched out completely. Inhale deeply, and as you slowly exhale, raise your legs and fold them at the knees. Hold your knees, allowing your fingers to clasp together. Pull your knee close to your chest while lifting your head. The thighs should be placed firmly on your tummy. Hold the pose, with deep breathing, to a count of 10. Inhale and release your legs and hands to relax back to the initial position.

Benefits:

  • Stretches, massages and tones the back muscles
  • Eases sciatica and back pain
  • Eases back pain triggered due to air trapped in the abdominal region

14. Supta Vakrasana – Reclining Spinal Twist Pose:

Lie on the mat in supine position with your legs stretched out, hands resting on the sides. Bend your knees, making a 90 degree angle with the floor. Stretch your hands out on either side, with your palms resting on the floor. Inhale and then exhale while twisting your body to the left with your head turned to the right. The knees and hips should be stacked. Suspend your breath and hold the pose for a count of 10. Exhale, relax and come back to the normal position. Repeat with the other side. This is another best yoga for lower back pain.

Benefits:

  • Twists your spine
  • Eases the stiffness experienced in the spine
  • Opens up the stiff lower back and eases the pain
  • Massages the back muscles

15. Setu Bandhasana – Bridge Pose:

Lie down on the mat in supine position, hands resting on the sides, with your palms facing the mat. Bend your knees so that they come perpendicular to the mat, soles resting firmly on the mat. Taking a deep inhalation, push your chest and pelvis up. Hold the pose and balance yourself for up to a count of 10. Exhale and relax to come back to the initial pose.

Benefits:

  • Stretches and strengthens your back
  • Alleviates stress and anxiety
  • Eases sciatica

16. Navasana – Boat Pose:

Lie on the mat in supine position, hands resting on the sides, palms facing the mat. Take a deep inhalation and lift your legs, hands and torso, making a 45 degree angle with the floor. Your body will look like a ‘V’. Balance on the seated bones. Make sure your arms are in line with your shoulders. Hold the pose for about a count of 10, exhale and then relax.

Benefits:

  • Strengthens your back and abdominal muscles
  • Tones your abs, legs and arm muscles
  • Alleviates mild back pain

Prone Yoga for Back Pain:

17. Bujanghasana – Cobra Pose:

Lie down in supine position on the floor with your legs pointing out, heels in contact. Bring your hands on either side of the chest, palms on the floor, in line with the chest. Taking a deep inhalation, move your head and shoulders backwards, without exerting pressure on the palms, just up to your navel. Hold the pose, breath suspended, for a count of 10. Exhaling deeply, relax and come back to the initial position.

Benefits:

  • Keeps your back and spine flexible and supple
  • Strengthens the back muscles and spine
  • Eases post-partum back pain
  • Alleviates sciatica

18. Shalabasana – Locust Pose:

Lie on the yoga mat on your abdomen, arms resting alongside your body. With a deep exhalation, lift your legs up and straight to the maximum possible extent; the knees should be straight. Stretch your hands backward while lifting your body just up to your chest. Breathing normally, retain the position for a count of 8. Exhale, relax and come back to the starting position.

Benefits:

  • Helps in strengthening the muscles around your spine
  • Improves the flexibility of the spine
  • Strengthens and tones your chest and arms
  • Offers intense relief from back pain

19. Dhanurasana – Bow Pose:

Lie down on the mat on your abdomen, hands resting on either side of the body. Bend your knees and bring your feet as close as possible to the buttocks. Inhaling deeply, stretch your hands backwards, lifting your chest and head. Tilt your head backwards as you hold your ankles with your hands.

Breathing normally, stretch backwards as much as possible while bending your body back to resemble a bow. Hold the pose to a count of 8. Exhale and relax to come back to the initial position.

Benefits:

  • Strengthens and tones your back muscles and spine
  • Improves the flexibility of your back by easing the stiffness
  • Strengthens and tones your abdominal muscles, easing the pain triggered by a sagging tummy
  • Offers wholesome stretch for the thighs, hip flexors and groins
  • Improves your posture

Relaxing Yoga:

20. Shashankasana – Rabbit Pose:

Start this pose by sitting in Vajrasana. Inhaling deeply, lift your hands above your head. Taking a deep exhalation, bend forward gently; allow your body to fall away from the hips. Try to touch the floor with your forehead while the hands rest on the floor from the elbow. Breathing normally, hold the pose to relax completely. Take a deep inhalation and come back to Vajrasana.

Benefits:

  • Stretches and strengthens your spine
  • Improves the flexibility of the spine
  • Puts an end to your anxiety and stress levels
  • Eases digestive disorders, offering relief to back pain triggered by these

Few Other Tips:

Along with these yoga poses for back pain, follow the tips mentioned below to ease your back pain:

  1. Be extra conscious about your posture.
  2. Avoid slouching.
  3. Avoid using a pillow while sleeping.
  4. Keep your back supported always.
  5. Apply a hot water bag to improve blood circulation at the affected area and to combat the pain.
  6. Bend your knees while lifting heavy objects.
  7. Include natural supplements in your diet, if you have recurring back ache.

Keeping these pointer in mind along with practicing yoga will definitely heal your pain and at the same time, prevent its recurrence. Before kicking off your journey with yoga for back pain, please cross check with your doctor to avoid complications.

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