Yoga For Back Pain: 15 Yoga Poses And Tutorials For Back Pain

Yoga For Back Pain: 15 Yoga Poses And Tutorials For Back Pain

Did you know that there are a number of poses related to yoga for back pain? If you are someone who suffers from back pain, I know life can get difficult. But if you are struggling to give some time to your body, you might want to try out some yoga poses for treating back pain.

While there are a number of benefits of yoga, one of the major ones is related to treating back pain. And considering the fact that you can do them when you wake up, go to bed, or at any point of time of the day at your own convenience, there is no need for you to worry about finding time for this one.

Keep reading this blog till the end to learn about some of the best yoga for back pain and also about how to do it…

Yoga For Back Pain: Best Ways To Treat Back Pain At Home!

If you are someone who experiences mild to severe back pain and does not know what the best ways of treating it are, I have you covered! There are a number of benefits of performing yoga on a daily basis. And healing or reducing back pain is one of them.

If you are looking for some yoga for back pain, you have reached the right place. Here are the best yoga pose for back pain that you can try at home for relief:

1. Extended Triangle

Triangle Pose Yoga GIF by YOGABODY - Find & Share on GIPHY

Best For: Mild to moderate back pain

How To Do It:

  • Stand straight with your legs apart.
  • Extend both your arms to the side parallel to the ground. Make sure your palms are facing the ground.
  • Turn your right foot ninety degrees to the right and your left foot almost at 45 degrees to the right.
  • Now shift your hips to the left and start bending downwards to the right.
  • Lower your torso to the right.
  • Bend downwards to touch the right foot with your right hand.
  • As you hold your right foot., extend your left hand towards the ceiling. Make sure that both your hands are making a vertical line.
  • Look up at your left hand.
  • Hold the pose for some moment.
  • Repeat this pose on the other side.
  • Release.

2. Cat-Cow Pose

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Best For: Mild to moderate back pain

How To Do It:

  • Sit on all fours.
  • Place your shoulders over the wrists and your knees over the hips.
  • Inhale deeply and slowly as you look up. As you do so, make sure to stretch your belly so that it comes down near the ground. Try to make a downward arch.
  • Hold this position for a few seconds.
  • As you exhale, slowly bend your back into an upward-facing arch.
  • Repeat this process for at least a minute.

3. Bridge Pose

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Best For: Moderate back pain

How To Do It:

  • Lie on your back.
  • Bend your knees.
  • Place your feet straight aligned with your buttocks, touching the ground.
  • Place your hand straight on either side, with the palms touching the ground.
  • Now, raise your pelvis while squeezing the buttocks.
  • Make sure that you can feel your torso rising upwards.
  • Hold this position for five seconds.
  • Gently lower the position.
  • Repeat 10 to 15 times.

4. Downward Dog

Best For: Mild to moderate back pain

How To Do It:

  • Sit on all fours with your wrist under your shoulders.
  • Place the knees under the hips.
  • Extend your arms forward while still touching the ground.
  • Gently lift your knees up and move your buttocks towards the ceiling.
  • Now opt for assisted stretching and relax your head.
  • Hold this pose for a minute and release.

5. Standing Forward Bend

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Best For: Moderate back pain 

How To Do It:

  • Stand upright with your feet together.
  • Bring both of your hands to your sides and place them over your hips.
  • Now with your knees straight, bend your torso and face downwards.
  • Lower your back as much as you can and try to touch your forehead with your knees.
  • Make sure that you are able to breathe normally and slowly.
  • Bend lower to and place your hands to the side of your feet.
  • Try to face your shin.
  • Hold the pose for 10 seconds and release.
  • Repeat the process a few more times.

6. Child’s Pose

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Best For: Mild to moderate back pain

How To Do It:

  • Start by sitting on your heels and have your knees together.
  • Now bend your body to make your forehead touch the floor.
  • Extend your arms in front of you as they touch the floor.
  • Breathe regularly and deeply, and focus on the stretch that you feel at the back.
  • Remain in this position for a minimum of 2 minutes.
  • And release.

7. Sphinx Pose

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Best For: Severe back pain

How To Do It:

  • Lie on your stomach.
  • Bring your elbows under the shoulder. Make sure that your hands do not touch each other and are parallel.
  • Slowly lift your head, chest, and torso.
  • Do not raise your hips or pelvic bones as you rise up.
  • Look up while breathing normally.
  • Hold this pose for a while and release slowly.

8. Locust Pose

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Best For: Moderate to severe back pain

How To Do It:

  • Lie down with your stomach against the ground and your arms straight to your side.
  • Make sure that the palms of your hand are facing up.
  • Take a deep breath.
  • As you exhale, gently lift your chest, head, arms, and legs as much as your body can.
  • Hold this pose for thirty seconds.
  • Release the pose slowly.

9. Half Lord Of The Fishes

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Best For: Moderate back pain

How To Do It:

  • Sit upright at right angles with your legs.
  • Bend your right leg and lift your knees.
  • Take the left foot and cross it from under the bend of the right leg.
  • Make sure that your right foot is near the corner of your left knee.
  • Take your right hand and place it behind you for support and to stretch.
  • Take your left hand and hold the right foot while pushing your knees with the back of your elbow.
  • Now stretch and twist.
  • While doing so make sure that you are able to look over the shoulder.
  • Hold this pose for a minute.
  • Repeat on the other side.

10. Cobra Pose

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Best For: Moderate to severe back pain

How To Do It:

  • Lie on your stomach with your hands just under your shoulders.
  • Make sure that your forehead and the top of your feet are touching the ground.
  • Lift your chest up and off the ground with the help of your back muscles.
  • Lift your chin and look up when your chest begins to face the wall.
  • Breathe normally as you maintain the pose.
  • While releasing back down, exhale slowly.

Yogasana For Back Pain Relief: Noteworthy Mentions!

There are a number of other low-back yoga stretches that can help you to find relief from back pain. Here are some of the noteworthy mentions that you need to check out before you leave:

1. Happy Baby Pose

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One of the most popular yoga poses for back pain, the Happy Baby Pose is a very easy stretch yoga that helps to relax your mind and backbone while improving flexibility. It not only helps with back pain but also helps to open up the inner thighs and provide comfort and ease for stress and tiredness.

2. Two Knee Spinal Twist

The two-knee spinal twist is another reclining position in the yoga world. This yoga helps to improve posture and thereby releasing tension from the whole body.

3. Pigeon Pose

One of the best ways to open up your hips, the Pigeon Pose is popular in the world of asanas for being able to help you ease lower back pain. While you might find it difficult to do, it can ultimately help you become more flexible.

4. Thread And Needle Pose

If you are a beginner in the world of yoga, and you want to try a pose that can help you deal with back pain, you can do that by trying the thread and needle pose. It is done with a gentle twist that not only eases the pain but also relaxes the muscles of the body.

5. Forward Bend (Seated)

Last, but not least, we have the seated forward bend. It is considered to be one of the foundational yoga poses. It helps you not only deal with lower back pain but also strengthen your hamstrings.

Wrapping It Up!

In case you are searching for some of the easiest and most effective yoga for back pain, I hope that this health blog has been of help to you. If there is anything else that you would want to know, please feel free to write them down in the comment box at the bottom of the page.

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