Looking for a way to get rid of back pain? Yoga is here to help! Yoga has become an essential part of our daily lives as it’s the best way to keep our bodies moving and get in shape. Yoga is the perfect method to treat body pain, and its effective yoga poses to strengthen the body parts. While we remain in the same position for hours, we forget to realize that our bodies might need to move or that it may cause pain in our body parts.
To eliminate the back pain, you can stretch out and keep your body moving wherever possible! Nothing is better than yoga to move your body and keep your mind and spirit alive. Yoga is the best way to stay healthy and fit. Whether you are suffering from lower back or upper back pain, we are here to provide you with a few simple yet effective yoga poses for back pain. Following is the list of yoga positions you should try to lower your back pain.
1. Cow-Cat Pose for Back Pain
The cow-cat pose, also known as the Chakravakasana, gently massages your lower body and stretches the back area. It helps relieve back pain and menstrual cramps and relieves stress. It also increases the flexibility of the body, especially the neck, shoulders, and spine.
Steps to do Cow-cat pose:
- Bring your head up.
- Tilt your pelvis like a cow.
- Inhale while curving your lower back.
- Release your head towards the floor and keep repeating.
Precautions:
- If the pain is high, do not opt for this pose.
- Be mindful while performing the pose, and do not overdo it.
- Try doing it under a certified yoga teacher for more correct posture.
2. Cobra Pose for Back Pain
Also known as the Bhujangasana, the Cobra pose is a simple way to stretch your back. It helps to open your chest and strengthen your back. Cobra pose is also known as blessed asana for the upper body.
Steps to do Cobra pose:
- Start by lying on the front of the floor.
- Place your hands on the floor, tilt your head up, and try stretching the body towards the sky.
- Make sure to keep your legs and pelvis attached to the ground.
- Inhale and exhale gently.
Precautions:
- Avoid performing the pose if you have injuries in your arms, back, and shoulders.
3. Downward Facing Dog Pose for Back Pain
Downward-facing Dog Pose helps strengthen the body and stretches the hamstring and calf muscles of the back of the legs.
Steps to do Downward Facing Dog pose
- Get on your all fours.
- Put your hands in alignment under your wrists and knees under the hips.
- Keep your knees slightly bent and lengthen your spine and tailbone.
- Hold up to 1 minute.
Precautions:
- It should not be done with knee, shoulder, ankle, or wrist injuries.
- Do not hold on for too long for a more flexible experience.
- Do not push your body too much.
4. Child’s Pose for Back Pain
The child’s pose is a simple yoga pose where a person rests over their knees. It is a resting pose that helps relax the front body muscles and strengthen the back body. This is one of the safest poses for relieving back pain through yoga.
Steps to do Child pose
- Inhale and lay your torso over your thighs while exhaling.
- Rest your forehead on the ground and expand your arms out in front of you.
- Do this for 30 to 40 seconds.
Precautions:
- It is not recommended if you have pain in your knees.
- Be mindful, and do not over-stretch your back.
5. Bridge Yoga Pose for Back Pain
Bridge pose helps strengthen the spine, stomach, and buttock muscles. It can also help maintain an upright posture while sitting and standing.
Steps to do bridge pose
- Bend your knees and lie on your back.
- Keep your arms extended in front.
- Squeeze your buttocks in the upper direction.
- Keep raising up the pelvis and hold for 10-30 seconds.
Precautions:
- Keep your back flat, but do not put much pressure on it if doing it for the first time.
- Prevent causing discomfort to your lower body if the pain gets more severe.
6. Triangle Pose for Back Pain
Triangle pose, also known as Utthita Trikonasana, helps strengthen the back and legs.
Steps to do Triangle pose
- Tilt to your right side, putting your right leg out.
- Keep your right arm on the right foot and left arm towards the sky.
- Look up at the sky and press firmly through the feet with the arm downwards.
- Repeat the same steps for the left leg.
Precautions:
- If you have a neck injury, do not over-stretch.
- Do not try to attempt it if you are pregnant.
7. Sphinx Pose for Back Pain
The sphinx pose helps strengthen the spine and buttocks. It is a very gentle pose that also helps stretch the chest, shoulders, and stomach.
Steps to do Sphinx pose.
- Lie on your stomach with your legs extended behind you, the elbows slightly bent, and hands extended at the front.
- Slowly lift your head and upper torso off the ground.
- Keep looking straight while engaging the muscles of the lower back, thighs, and buttocks.
Precautions:
- Avoid performing if the pain is severe and perform under a certified trainer only.
8. Knees to Chest Pose for Back Pain
Knees to chest pose helps relieve stomach pain and bloating and treats lower back pain. The pose is suitable for beginner to advanced practitioners. The pose feels slightly uncomfortable but provides an excellent outcome in relieving back pain.
Steps to do Chest pose
- Lie on your back.
- Using your arms, bring your knees close to your chest
- Hold on for 10-30 seconds.
Precautions:
- Be cautious if you have a knee injury or high back pain.
9. Dead Pigeon Yoga Pose for Back Pain
Dead pigeon yoga poses create flexibility in hip flexors, glutes, and piriformis muscles, which provides instant relief from lower back pain.
Steps to do Dead Pigeon
- Lie down on the mat.
- Cross your left ankle on your right thigh while inhaling.
- Exhale and try to move your right leg inside towards yourself.
Precautions:
- Avoid the pose if you have major knee injuries.
- Do not perform if you went through any surgery for back pain in the past.
10. Standing Forward Bend Pose for Back Pain
Standing forward bend yoga pose is also known as Uttanasana, where “ut” stands for robust and “tan” stands for stretch. It helps balance the body and stretch the back of the thighs, shoulders and back, buttocks, and soles of our feet.
Steps to do Standing Forward Bend Pose
- Bend towards the front of your feet with your feet together.
- Balance the weight equally on both sides of the feet.
- Inhale and extend your arms overhead.
- Exhale and bend forwards towards your feet.
Precautions
- Do not overbend if your lower back hurts while performing the pose.
- If you have a back injury, consult a professional doctor before doing such exercises.
Back Pain Relief Accessories
Here are a few suggested products that can be used when you suffer back pain.
- Back stretcher for back pain: It relieves back pain and improves posture. Avoid it if you have had any surgery, and consult your doctor before using it.
- Wheel form roller: It is suitable for deep tissue muscle massage.
- Spinal therapists recommend the magic gel ice pack: The gel pad provides heat and cold compression, specifically designed to relieve upper or lower back pain.
- Electric heating pad: This electric heating pad uses heat therapy to relieve pain. It can also help with cramps and muscle pain.
- Posture Corrector: A free-size posture corrector that will help you correct your posture.
Conclusion: 10 Best Yoga Poses for Back Pain
Yoga supports both physical health and spiritual well-being. It serves as a fantastic method for relieving body pain. To remain fit, regular yoga practice is essential. We have suggested some effective poses that can help ease discomfort. Remember your posture; regardless of location, aim to maintain a straight and active body. Avoid holding a single position for extended periods, as this could lead to back pain. If pain continues, seek medical advice for specialized care. Grab your mat and embark on your yoga journey today! For more tips, you must subscribe to Adwait Yoga!
