Top 20 yoga poses for back pain relief

Here are the top 20 yoga poses for back pain relief

How yoga can help manage back pain?

Strengthens the back, thighs and hip flexors
Increases the flexibility of back, thigh as well as hip flexors
Relieves stress and anxiety levels and soothes you
Improves circulation levels

Standing yoga at back pain:

1. Tadasana – Mountain Pose:

Stand upright with spine and neck, spreading the feet at shoulder width. Draw your chin inside and rest your hands on the sides. With a deep inhalation, lift your hands and ankles up. Standing on your toes and hold your breath, balance yourself for about 15 seconds. Breathe and relax to return to the starting position.

Advantages:

Stretches and stretches the spine and back muscles
Strengthens and tightens the back, hip and thigh muscles
Corrects the body

2. Vrikshasana – Tree Pose:

Stand upright, with hands on the sides. Relax your right sole flat on the left thigh by bending the right knee. The sole should be placed firmly on the thigh. Keep your left leg, spine and neck upright, rest of your body. Breathe deeply, lift your hands over your head, stepped into Namaskar Mudra palms. Keep your head upright, focusing on an object placed along the line of sight. Breathe deeply and hold the pose for about 15 seconds, enjoy the relaxation that creeps in your body with every breath. Exhale gently, bring your hands resting on the sides, while bringing the legs back into the starting position. Repeat the process with the left leg.

Advantages:

Strengthens and stretches the spine
Strengthens and stretches the thigh muscles
Corrects bodywork
Strengthens the back muscles

3. Utthita Trikonasana – Triangle Pose:

Stand upright, hands on the side of the body. Stretch the left leg outwards and turn the left foot to make an angle of 90 degrees with the leg. Take a deep inhale and lift your right hand over the head, while the left hand touches the left foot. Alternatively, you can place your left hand on a block for support. Make sure the thighs are active. Stare towards the fingertips of the right hand. Breathe deeply and hold the pose. A deep exhale, relax, lift your body and come back to the starting position. Repeat the same with the other side. Make sure to keep your spine upright during the entire back pain yoga process.

Advantages of Utthita Trikonasana – Triangle Pose :

Stretches and strengthens the thighs and hips
Opens the chest, shoulders, and hips
Stretching and tone the groin and calf muscle
Relieves back pain by correcting body posture

Sitting yoga for back pain:

4. Bitilasana – Cow Posture:

Here is another best yoga for relieving back pain. Come on all your fours. Make sure the wrist is consistent with your elbows and shoulders, while the knee joints and hips come in line. Relax your palms spread on the mat with your fingers. With a deep inhale, push your chest and bones up, sink your belly muscles towards the mat. Neck and eyes should be. Hold the position for about 15 seconds, exhale and come back to the initial pose.

Advantages:

Stretches and strengthens the back, upper body, and neck
Tightens your abs
Corrects postural damage
Facilitates and prevents back pain

5. marjariasana – Cat Pose:

Come on all your fours. Make sure the wrist is consistent with your elbows and shoulders, while the knee joints and hips come in line. Relax your palms spread on the mat with your fingers. Take a deep exhale and bend back while stuffing in your belly. Bend your head down in a way that rests your chin on your chest. Hold this for 15 seconds. Inhale deeply, return to the starting position.

Advantages:

Stretches and strengthens the back, upper body, and neck
Tightens your abs
Corrects postural damage
Easily

6. Adho Mukha Svanasana – Downward-facing Dog Pose:

Stand upright, with your hands resting on the sides. She took a deep breath, bending forward so that your body could fall from your hips. Let your hands touch the ground. Stretch the right leg back first, and then stretch the left leg. Let your palms be set on the ground. Balance your toes and stretch until you feel a tingling sensation on your thighs. The head should face the bottom with the chin touching the chest. Normal breathing, relax while trying to stretch the back, by stretching the shoulders and head inward. Breathe out and come back into the initial pose. One of the best yoga asanas for back pain.

Advantages:

Stretches and stretches the spine and back
Strengthens and tightens the hips, arms, legs, back and spine
Tones and smoothes your belly muscles

7. Ardha Matsyendrasana – Half Fish Pose – Sitting Spinal Twist:

Just sit, legs outstretched. Press the right heel to the left dam. Lock your left ankle against the right knee. Rotate your trunk on the left side while lifting the right hand bent at the elbow. Let the elbows rest on the folded left knee. The left hand should be placed a little behind the body, palm resting on the floor. Hold the position for about 15 seconds before turning. Repeat the process with the other side.

Advantages:

Corrects back problems
Massage the muscles of the spine
Improves the blood flow to the spine and back
Corrects bodywork
Improves the flexibility of the spine

8. Pashchimottanasana – seat forward bend Pose:

Sit upright on the mat, legs outstretched and holding company. With a deep inhalation, lift your hands over your head. Exhale, bend your body while simultaneously touching the hands to the toes. Hold the pose for our deep breaths for about 6 seconds or 15 counts without bending the knees. Take a deep inhale, relax and come out of the pose.

Advantages:

Strengthens and stretches the spine
Improves the flexibility and elasticity of the spine and spine
Facilitates a stiff back and spine
Corrects spine deformities
Relieves posture triggered earlier issues

9. Dandasana – Employee Attitude – Stick Pose:

Sit on the mat with your legs pre-tensioned. Keep your thigh muscles tight, bend your feet. Keep your back and neck upright while the palms rest on the mat. Stack your shoulders on top of your hips. Lift the heels off the ground, leaving a 30-degree angle. Hold that for 15 seconds and relax to get back to the initial posture.

Advantages:

Corrects bodywork
Tightens your back muscles
strengthens the spine
Improves the body’s flexibility levels, facilitating back injuries
Helps to create awareness about your body

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

Just sitting with the outstretched legs, thighs engaged. Cross the legs in a way that you have the right foot resting on the left thigh and the left ankle is stacked under the right knee. Keep your hands on the sides of the body, the palms resting on the floor. Keep your back and neck upright, bend your feet. Relax and stretch your legs out. Repeat the same with the other side too.

Advantages:

Corrects bodywork
Strengthens the back
Improves the alignment of the spine
Relieves back pain by restoring the natural curvature of the lumbar spine
Opens the hip flexors and thigh abductors
Therapeutic for back pain and a mild sciatica

11. Baddha Konasana – Butterfly attitude – Bound Angle Pose – Schuster Pose:

Another contend yoga for back pain. Sit on the mat with your spine upright, hands resting on the sides, and legs stretched out in front of you. Push the knees outward and bend them in a way that your soles come into contact. Keep your feet away from the body at a distance that will not give you pain in the knee. Keep your spine upright, and press the outer edges of your feet tightly. Do 15 count and relax.

Advantages:

Corrects bodywork
Relieves back pain caused by physical activity
Opens and strengthens the hips
Strengthens and tightens the inside of the thighs and groins
Helps in opening the lower back
Relieves back pain and sciatica

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

There are many ways you can get into this Pigeon Pose. The one I explain here uses Sukhasana as a preparatory pose. From Sukhasana, stretch your left leg backward. Fold your left leg by placing it on your back and let your left toe look at the ceiling. Bring your right hand back, fold it at the elbow, allowing the left toes to reach. Bend the head backward, allow the left foot sole to touch the head. Marvel the ceiling. Keep this for a number of 10 and slowly relax.

Advantages:

Stretches and strengthens the thigh, groin, back and spine
Opens your chest and shoulders
Relieves back pain
Relieves sciatica

Back yoga for back pain:

13. Apanasana – Enable Energy Pose – Knees To Breast Pose:

Lying on the back, legs fully stretched. Inhale deeply, and as you slowly exhale, lift your legs and fold them by the knees. Keep your knees so that you clasp your fingers together. Pull your knees near your chest while lifting your head. The thighs should be firmly placed on the abdomen. Hold the pose, with deep breathing, to a number of 10. Breathe in and leave your legs and hands to relax back into the starting position.

Advantages:

Stretches, massages and relaxes the back muscles
Relieves sciatica and back pain
Alleviates back pain caused by air trapped in the abdominal region

14. Supta Vakrasana – Lying Spinal Twist Pose:

Lie on the mat on the back with legs outstretched, hands resting on the sides. Bend the knees, leaving a 90-degree angle with the floor. Stretch your hands on both sides, with your hands resting on the floor. Breathe in and then exhale while twisting your body left, with the head turned to the right. The knees and hips should be stacked. Suspend your breath and hold the pose for a number of 10 exhale, relax and come back to normal position. Repeat with the other side. This is another best yoga for back pain.

Advantages:

Twists your spine
Relieves the stiffness experienced in the spine
Opened the stiff lower back and relieve the pain
Massage the back muscles

15. Setu Bandhasana – Bridge Pose:

Lie on the mat on the back, hands resting on the sides, with the palms of the mat. Bend your knees so that they come perpendicular to the mat, soles resting firmly on the mat. With a deep inhalation, push your chest and pelvis up. Keep the posture and balance up for up to a number of 10. Breathe out and relax to get back to the original posture.

Advantages:

Stretches and strengthens the back
Relieves stress and anxiety
Relieves sciatica

16. Navasana – Boat Pose:

Lying on the mat in the back, hands resting on the sides, the palms show the mat. Take a deep inhalation and lift the legs, hands and upper body, making a 45-degree angle with the floor. Your body will look like a “V”. Credit on the sitting bone. Make sure your arms are in line with your shoulders. Hold that for about a number of 10, exhale and then relax.

Advantages:

Strengthens back and abdominal muscles
Tightens your abdominal muscles, legs, and arm muscles
Relieves mild back pain

Susceptible yoga for back pain:

17. Bujanghasana – Cobra Position:

Lie in back position on the floor with the legs, indicating heels in contact. Bring your hands on both sides of the chest, palms on the floor, in line with the chest. With a deep inhale, move your head and shoulders back without pressure on the palms, just to the navel. Keep the posture, exposed to breathing, for a number of 10. Exhale deep, relax and return back to the initial position.

Advantages:

Keeps your back and spine flexible and supple
Strengthens the back muscles and spine
Facilitates postpartum back pain
Relieves sciatica

18. Shalabasana – Locust Pose:

Lie on the yoga mat on your stomach, your arms rest next to your body. With a deep exhale raise your legs up and straight to the maximum possible circumference; The knees should be straight. Stretch your hands backward and lift your body just to the chest. Normal breathing, retain the position for a number of 8. Breathe, relax and return to the starting position.

Advantages:

Helps in strengthening the muscles around the spine
Improves the flexibility of the spine
Strengthens and tightens the chest and arms
Provides intensive relief from back pain

19. Dhanurasana – Bow Attitude:

Lie on the mat on the abdomen, the hands rest on both sides of the body. Bend your knees and bring your feet as close as possible to the buttocks. Breathe deeply, stretch your hands back, lift your chest and head. Bend your head backward as you hold your ankles with your hands. Normal breathing, stretch back as far as possible while bending your body back into an arch resembling. Hold that to a number of 8. Breathe out and relax to get back to the starting position.

Advantages:

Strengthens and tightens your back muscles and spine
Improves the flexibility of the back by loosening the stiffness
Strengthens and tightens your abdominal muscles, relieving pain by a sagging belly
Provides healthy stretch for the thigh, hip flexor, and groin
Improves your posture

Relaxing yoga:

20. Shashankasana – Rabbit Pose:

Start this posture by sitting in Vajrasana. Breathe deeply, lift your hands above your head. Breathe a deep exhalation gently; Let your body fall from the hips. Try to touch the ground with the forehead, while the hands rest on the floor from the elbow. Normal breaths, keep the pose completely relax. Take a deep inhale and come back to Vajrasana.

Advantages:

Stretches and strengthens the spine
Improves the flexibility of the spine
Put an end to your anxiety and stress
Relieves digestive disorders and provides relief for pain caused by this triggered back

Shop our hippie tapestries for sale with Free Shipping.

Shop our mandala beach towels with Free Shipping.

Shop our mandala yoga pants with Free Shipping.

Check our bestsellers!