Get rid of back pain with these powerful Yoga asanas

Effective Yoga poses that help alleviate back pain

Does your back hurt when you sit or stand for long hours or when you wake up in the morning? These Yoga asanas are gentle practice and ideal for maintaining back strength and flexibility.

Yoga is one of the most effective tools that help reduce lower back pain, which is considered the most common source of pain and disability among young and adults. There are various kinds of yoga poses that help to relieve the tight muscles in your back and alleviates your pain (, gifting you a healthy and happy life forever.

It is a fact that for most of our lives, we take our backs for granted. But at some point, our backs remind us that they need love and attention too. Thankfully, for many of us, the pain is only temporary however, for others, it can be much more debilitating and much more frustrating.

The lower back is a sensitive spot for many people young adults and there can be various causes to trigger lower back pain like a weak core and poor posture from sitting all day. It’s always important to figure out what’s causing pain so you can address it and prevent it from happening again and by doing some gentle yoga you can help relieve tightness and give your lower back some relief before it increases.

Do this simple yoga exercise anytime, anywhere, and be free from back pain with these all direction back stretches

Back pain

  1. Cat/Cow pose (Marjaryasana – Bitilasana): These are 2 different Yoga poses but it is performed together. It is an effective and one of the easy to perform asana for fatigue and chronic/ lower pain.  This gentle stretches mobilizes the spine and stretches your torso, shoulders, and neck to relieve any tension in the lower back.

    How: Just as the name suggests, maintain the posture of a cat and a cow, using your both hands and legs. Make a cat pose by lifting your spine toward the ceiling and your eyes will be facing your belly. Take a breath and then make a cow pose where slowly lift your chest and tailbone toward the ceiling and your eyes will look up toward the ceiling. After taking another breath, gently return to the cat pose.  Repeat this for at least 2-3 minutes.

    Back pain

  2. Child’s pose (Balasana):  This pose is an ultimate relaxation pose that helps ease stress and tension throughout your entire body when you hold and breathe deeply, feeling the breath that is reaching all the way into your hips.

How: Sit on your heels with your knees wide and your toes touching so that your butt is resting just above your heels. With your belly between your thighs, rest your forehead on the floor. Extend your arms with your palms facing down and keep breathing gently in this pose for 1-3 minutes.

Back pain

  1. Bridge Pose (Setu Bandha Sarvangasana): Bridge Pose is a back-bending exercise that both works out and stretches the spine, hips, and hamstrings.

How: Lie on your back with feet flat on the floor & knees bent. Arms should be straight by the sides of your body and your palms on the ground, slowly start to lift your hips off the floor making a bridge shape pose and hold this position for 30 seconds to 1 minute and then slowly bring back the body to the ground, from the torso down to the tailbone and repeat this pose 3 times, every day.

Back Pain asanas

  1. Downward Facing Dog (Adho mukha svanasana): One of the most iconic postures in Yoga to rejuvenate your entire body & open up the backs of your legs. This position really helps to build strength in your abdominal muscles that are essential for the support of your lower back.

How: Bend and place yourself on all fours with your hands in front of you and shoulder-distance and hip-width apart and start lifting your knees and tailbone towards the ceiling. Stretch the upper back and hold the position for up to a minute and breathe deeply and relax your head and neck and gaze back towards your feet.

Back Pain asanas

  1. Locust Pose (Salabhasana): Another great way to strengthen your back, spine and buttocks as it has the greater chance to ward off back pain forever.

    How: Lie down on your stomach with your arms beside you, palms up. Now, gently lift your head, along with your torso, arms, and legs. As you do this, your thighs should be rotated slightly and you want to feel your body elongate from head to toe. Hold this for 30 seconds to a minute.

    Back pain asanas

  2. Baby Cobra (Ardha Bhujangasana): After performing Locust, this can be a great exercise as you have already performed your lower back muscles, the benefit doubles.

How: Lie down on your stomach with your hands under your shoulders and fingers facing forward and press into your hands to slowly lift your head, chest, and shoulders. Maintain a slight bend in your elbows and let your head drop back to deepen the pose. Release back down to your mat on an exhale and bring your arms by your side and rest your head. Also, slowly move your hips from side to side to release tension from your lower back.

Back Pain Asanas

  1. Supine Twist (Supta Matsyendrasana): Another pose that helps release your lower back and improve overall spinal mobility.

    How: Lay on your back with your knees bent and feet flat. Inhale, and bring your knees to the left, hold it and then exhale, and bring your knees back to centre on the inhale. Make sure to turn your head to the opposite direction, and spread your arms wide apart at a 90-degree angle. This twist relaxing pose is good for all those who are suffering from lower back pain along with neck stiffness and shoulder pain.

back pain asanas

  1. Legs up the wall (Viparita Karani): Another one of the relaxing postures that you can totally enjoy and immerse in to release the tension from mind and body and also helps to recirculate the blood flow.

How: Keeping your legs straight stretched up using a wall support is quite a fun posture. You can even relax by taking a nap by being in this position.

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Here are some more stretches that completely relaxes your tired back:

Upward Facing Dog

Standing Forward Bend

Sphinx Pose

Knees to Chest with Slow Rock

Reclined Supine Twist

Reclined Hamstring Stretch

Pigeon Pose

Spinal Twist

Happy Baby

Extended Puppy Pose

Plank Pose

“Today, back pain is a very common problem in young adults. Regularly practicing these Yoga poses, safely stretches, and correctly performed helps reduce or prevent the back pain that is the beauty of Yoga or Yoga asanas. Also, Yoga poses are effective when you follow a healthy lifestyle, such as regular exercise, eating healthy food, and maintaining a moderate weight”, says Jaipur-based Naturopathy Doctor and Yoga instructor Shashi Bala Sharma.

“Back pain is the most common type of pain and requires multiple doctor’s visits. Taking pain medication can help ease back pain, but there is a good chance that you will experience some side effects sooner or later. So, this is why it is essential to take a more natural approach to treat back pain, as a regular yoga practice.

The postures listed above provide gentle stretching to the back muscles, helping improve posture and reducing the stress caused by back pain. These poses are considered safe, but you may want to skip it if you suffer from arthritis, or due to the added pressure on the hand and ankle joints”, she added.


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