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Last updated on June 5th, 2024 at 06:39 pm

Yoga is an ancient practice, breathing techniques (Pranayamas), Physical Posture (Asanas), and Meditations methods, its main purpose is to achieve union between body, mind, and soul. All these yoga techniques focus on establishing a connection between the body, mind, and breath. Yoga poses offer numerous benefits for both physical and mental health, promoting overall well-being and reducing suffering.

In daily life most of us face back pain, which is quite common. Many individuals deal with back pain issues, due to various reasons like injuries, medical conditions, activity, lifting some things improperly, aging, and poor posture. Sometimes, this pain can become chronic, yoga provides an effective method to relieve the back pain issue easily. It offers certain yoga poses that help lower the back pain and also relax the muscles.

In this article, we suggest how yoga poses help in Back Pain Relief and how these poses effectively treat your back pain also prevent future back pain.

Why Certain Yoga Poses Can Help In Back Pain Relief?

Why Certain Yoga Poses Can Help Relieve Back Pain? Yoga Poses are gentle yet effective practices to treat back pain and maintain back strength and flexibility. These poses help in easy movement of joints, strengthen and stretch back muscles also improve mobility.

Poses such as cat-cow, child’s pose, and sphinx pose are specifically designed to stretch and strengthen back muscles, alleviating tension, enhancing balance, flexibility, and bolstering bone strength. In back pain, yoga effectively supports the back muscles and spine and also reduces back pain. Major causes of back pain include tight muscles, tension, and a weak core. Yoga poses help your alignment and posture improve flexibility strengthen the muscles and relieve the back pain.

For those new to yoga, starting with easy poses like Child’s Pose and Cat-Cow can be beneficial. Explore our article on Easy Yoga Poses for Beginners to learn more.

Safety Tips for Yoga Poses

• Avoid practicing yoga in positions that cause pain.
• Take precautions in serious injury and chronic pain conditions.
• Go slow In movement and stretch in a controlled manner.
• With the sudden feeling of pain and irritation, stop doing yoga poses.
• Srat with the easy stretching poses.
• Consult your doctor in case of injury and chronic pain.

Remember to integrate yoga into your overall healthy lifestyle routine, including proper nutrition and regular exercise. Read our article on Healthy Lifestyle for more tips.

10 Best Yoga Poses for Back Pain Relief

Here are some effective yoga poses, that help to relieve back pain, reduce muscle tension and strengthen muscles.

1. Balasna (Child Pose)

How To Do Balasna (Child Pose) For Back Pain Relief

1. Start on your hands and knees.
2. Sit back on your heels, keeping your knees apart.
3. Lower your chest towards the floor, extending your arms forward.
4. Rest your forehead on the mat.
5. Breathe deeply and relax for 30 seconds to a few minutes.
6. To come out, slowly return to a kneeling position.

2. Chakravasan (Cat Cow Pose)

How To Do Chakravasan (Cat Cow Pose) For Back Pain Relief

1. Start on your hands and knees.
2. Inhale, arch your back, and lift your head (Cow Pose).
3. Exhale, round your spine, and tuck your chin (Cat Pose).
4. Repeat, moving with your breath.
5. Focus on stretching your spine and breathing deeply.
6. Relax and repeat as needed for a gentle warm-up.

3. Uttanasana (Standing Forward Bend Pose)

How To Do Uttanasana (Standing Forward Bend Pose) For Back Pain Relief

1. Stand with feet hip-width apart.
2. Inhale, reach arms overhead.
3. Exhale, fold forward from hips.
4. Bend knees if needed.
5. Let arms hang or hold shins.
6. Relax neck and breathe deeply.
7. Hold for 30 sec to 1 min.
8. Slowly roll up to stand.

4. Salamba Bhujangasana (Sphinx Pose)

How To Do Salamba Bhujangasana (Sphinx Pose) For Back Pain Relief

1. Lie on your stomach.
2. Place elbows under shoulders.
3. Lift chest off the mat.
4. Keep forearms on the ground.
5. Press tops of feet into mat.
6. Hold for 15-30 seconds.
7. Lower back down.
8. Rest and breathe.

5. Anand Balasana (Happy Baby Pose)

How To Do Anand Balasana (Happy Baby Pose) For Back Pain Relief

1. Lie on your back.
2. Bend knees into chest.
3. Grab feet with hands.
4. Open knees wide.
5. Flex feet toward ceiling.
6. Relax shoulders and neck.
7. Hold for 30 sec to 1 min.
8. Release and relax.

6. Setu Bandhasana (Bridge Pose)

How To Do Setu Bandhasana (Bridge Pose) For Back Pain Relief

1. Lie on your back with knees bent.
2. Lift hips toward the ceiling.
3. Keep knees over ankles.
4. Interlace fingers under hips.
5. Press arms and shoulders down.
6. Hold for 30 sec to 1 min.
7. Lower back down slowly.
8. Rest and breathe deeply.

7. Adho Mukha Svanasana (Downward Facing Dog Pose)

How To Do Adho Mukha Svanasana (Downward Facing Dog Pose) For Back Pain Relief

1. Start on hands and knees.
2. Lift hips up and back.
3. Straighten arms and legs.
4. Press heels toward floor.
5. Hold for 30 sec to 1 min.
6. Release and rest as needed.

8. Kapotasana (Pigeon Pose)

How To Do Kapotasana (Pigeon Pose) For Back Pain Relief

1. Start in Downward Facing Dog.
2. Bring right knee forward to right wrist.
3. Slide left leg back.
4. Square hips and lengthen spine.
5. Fold forward over right leg.
6. Hold for 30 sec to 1 min.
7. Release and switch sides.

9. Salabhasana (Locust Pose)

How To Do Salabhasana (Locust Pose) For Back Pain Relief

1. Lie on stomach with arms by sides.
2. Lift head, chest, arms, and legs.
3. Keep gaze down.
4. Reach arms back.
5. Squeeze shoulder blades.
6. Hold for 15-30 seconds.
7. Lower down on exhale.

10. Bhujangasana (Cobra Pose)

How To Do Bhujangasana (Cobra Pose) For Back Pain Relief

1. Lie on stomach with legs extended.
2. Place hands under shoulders.
3. Inhale, lift chest off the mat.
4. Keep elbows slightly bent.
5. Gaze forward, neck long.
6. Hold for 15-30 seconds.
7. Exhale, lower chest back down.

In addition to physical benefits, yoga poses like Balasana and Uttanasana can also promote relaxation and stress relief. Learn more about managing stress through yoga in our Stress Relief article.

4 Yoga Poses You Should Avoid If You Have Back Pain

For those with chronic pain or serious injuries, avoid the following yoga poses. These poses can worsen your back pain and damage your muscles.

1. Camel Pose
2. Wheel Pose
3. Bow Pose
4. Shoulder Stand Pose

How Often Should You Do Yoga If You Have Back Pain?

Yoga is a holistic workout that benefits both physical and mental well-being, having multiple benefits, it is studied that practicing yoga regularly has significant improvement in back pain in just one week. Yoga proves to be an effective solution for relieving back pain. A person with back pain should do yoga at least 20-30 minutes daily and 3-4 days a week for visible results.

Everyone, even when they do not have back pain can practice these yoga poses to prevent future back pain issues, these poses help release muscle tension and strengthen bones.

What Are The Causes of Back Pain?

1. Obesity
2. Muscles Strains
3. Postural
4. Lifting
5. Herniated Disc
6. Scoliosis
7. Osteoporosis
8. Arthritis

Frequently Asked Questions For Back Pain Relief

Conclusion

Back pain is a common problem faced by most of the person even at a young age, this may also cause disability. Various factors such as poor posture, heavy lifting, pregnancy, injury, and obesity contribute to chronic back pain and muscle strains. The range of back pain may differ, sometimes a dull, constant, or sudden pain, shooting, or burning sensation in the muscles. Regular yoga practice can reduce or prevent back pain.

Yoga is an effective way to relieve muscle strains, muscle tension, and back pain easily,It can help to stretch tight muscles and relax muscle tension, and lower back pain. The above-suggested poses offer muscle stretch, improve posture and movement also strengthen the spine overall provides back pain relief.

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About The Author

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.