Categories: Health and Wellness

Top 9 Yoga poses for back pain

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Yoga poses for back pain

Yoga has long been associated with stretching muscles, strengthening them and improving overall flexibility.

In cases where an achy back is recurrent though not chronically severe, yoga poses for back pain can help relieve the tension.

Some of the best 9 yoga poses for back pain :-

Yoga poses for back pain

Downward Facing Dog:-

A classic pose, this position provides an entire body stretch especially targeting the muscles which are responsible for strengthening the lower back, supporting the spine as well as providing a good standing posture.

The pose requires standing on the hands and knees with hands placed in front of the shoulders. Slowly, raise knees from the floor lifting tailbone to the ceiling.

Keep the pose for 5-10 breaths and repeat for up to 5 times.

Child’s pose:-

The child’s pose is excellent for lengthening the back and helping to stretch out the muscles along the length of the spine.

Hold the pose for ten seconds, then repeat as many times as you need in order to feel as though you have sufficiently stretched.

This is an active stretch that will help to reduce the effects of stress on your back.

Stay in the position for 5-10 breaths and repeat 5-7 times.

Forward Fold:-

To release tense muscles, stand with feet at shoulder-width apart. Slowly hinge forward bending at the waist. Reach as far down as possible until you feel a comfortable stretch.

Hold for 5-10 breaths and then repeat 5-7 times.

Upward Facing Dog:-

This yoga pose for back pain engages the back muscles. Lie flat on the floor with palms facing down. Using the strength of the back, lift the chest off the floor with palms providing support.

Hold the pose with legs extended straight out. Hold the position for 5-10 breaths and repeat 5 times.

Half Lord Of The Fishes Poses:-

This yoga pose for back pain is a seated spinal twist that enhances flexibility in the spine.

Start with sitting on the mat with legs stretched in front.

Bending the right knee, bring right heel as close to your left butt as possible.

Cross left leg over the right knee and place the left foot on the floor.

Reaching back with the right-hand place as far back as can on the floor.

Place left elbow on outside of right thigh and twist torso.

Pigeon pose:-

The challenging pigeon pose is good for loosening and stretching muscles in your hips, which can sometimes contribute to lower back pain.

If you are able to achieve the pigeon pose, then hold for ten seconds, before switching to the other side and repeating.

If you are new to yoga, don’t worry if you can’t achieve this position yet.

Triangle pose:-

The triangle pose will help to strengthen the muscles of your back and legs, hopefully preventing a recurrence of your back pain.

It will stretch the muscles along both of your sides, but make sure you don’t overdo it if you have only just taken up yoga.

As you practise, you will become more flexible and be able to reach further towards the floor, so only go as far as you are comfortable.

Cat pose:-

The cat pose enables you to stretch your back by arching it, in a similar way to a feline stretch. This can then be followed by the cow pose, which is the opposite, where you move your spine downwards, raising your head.

Switching between these two poses several times will help you to move your spine back into its correct position.

Cobra pose:-

The final pose for reducing back pain is the cobra, which also helps to stretch the chest muscles, which can put strain on the back if they are too tight.

Hold the cobra position for up to ten seconds, then repeat several times. These yoga poses for back pain relief will help if you do them regularly.

This post was last modified on August 1, 2020