5 Yoga Poses for Back Pain

If back pain is keeping you away from completing your everyday chores and restricting you from achieving your fitness goals, it might be the right time to give yoga a try.

Yoga, which is an ancient practice, is considered one of the safest and most effective ways to cure back pain and any discomfort associated with it. Practicing certain asanas for just 15 minutes may help reduce the need for medications and boost your overall strength.

While yoga may not be a good idea if you have severe back injuries or pain, those with chronic aches and soreness may potentially benefit from specific poses. These postures can stretch, lengthen, and strengthen the spine, enhance flexibility, loosen tight muscles, and increase blood flow throughout the body.

The next time you experience back pain, give the following yoga poses a try to get relief.

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Downward-facing dog and other great yoga poses for back pain

1) Downward-facing dog

This traditional yoga pose involves a forward bend that helps ease general back pain and sciatica pain. It works on muscle imbalances and helps enhance back strength.

To do this pose, get on all fours and press into your hands to lift your knees up. Move your sitting bones towards the ceiling and ensure that there is a slight bend on your knees. Lengthen your tailbone and spine. Bring your heels slightly off the floor.

Distribute your weight equally between both sides of your body and keep your head in line with your arms. Ensure that your knees are under your hips and your hands are in alignment with your wrists.

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2) Sphinx pose

The sphinx pose is a gentle backbend that not only strengthens your spine but also targets your buttocks. This asana stretches your shoulders and abdomen while also alleviating back pain.

To do this pose, lie on a mat with your face down and your legs extended straight behind you. Engage your butt, thigh, and lower back muscles, and move your elbows under your shoulders.

Ensure that your forearms are on the floor and your palms are facing toward the ground. Maintain this position and slowly lift your head and upper torso toward the ceiling.

Engage your abdominals to support your lower back and lift through your spine. Keep your gaze straight and hold the posture for a few breaths.

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3) Bridge pose

The bridge pose involves both an inversion and backend, thereby stretching the spine. It relieves back pain and helps ease headaches.

To do this pose, lie on a mat with your face up, knees bent and heels firmly drawn toward your sitting bones. Position your arms on the sides and press your feet and arms as you lift your tailbone toward the ceiling.

Continue to lift as high as you can or until your thighs get parallel to the floor. Hold the pose for as long as you want, but make sure that you don’t strain your neck.

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4) Locust pose

The locust pose is considered an incredible back-bending asana that strengthens the buttocks, back, arms, and legs while improving your overall body posture and relieving chronic back pain.

To do this pose, lie on your belly with your arms beside your torso and your palms facing up. Lift your legs all the way up and lift your head, arms and chest too at the same time. Stay in the posture and then release with an exhalation.

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5) Triangle pose

This is a great pose that stretches and strengthens the muscles along your outer hip region and the muscles alongside your torso.

To do this pose, stand with your feet together and then lunge down with your right foot two to three feet back and foot out to a 45-degree angle. Slowly turn to your left side and stretch your left arm towards the floor while bringing your right arm towards the ceiling.

If you are unable to touch the ground with your left hand, that’s okay. Just bend as far as you can and ensure that you are maintaining a stable back. Return to the initial position and repeat on the other side.

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Bottom line

Before you attempt these yoga poses for back pain, be sure to consult a doctor to identify risks and precautions.

For each of the above-given poses, aim to hold the posture for at least 20 seconds. Use slow and controlled movements to prevent overstretching your muscles.