What are the Best Yoga Poses for Back Pain

 What are the Best Yoga Poses for Back Pain

For people who are suffering from back injuries or back pain, it becomes very difficult to stand or walk properly. Apart from that back pain can crush your interior body and prevent you even from properly sleeping. There are a lot of solutions for this problem that involve eating a lot of medicines or getting multiple surgeries that can go wrong as well. Another option that you have is to start yoga.

There are a lot of yoga poses that you can try for back pain and they will help you reduce chronic back pain. It is not mythical knowledge, but a scientifically and medically proven fact. The people who started yoga were able to reduce their pain without medicine usage or surgeries. So, if you are also suffering from back pain or any of your relatives are suffering from back pain, you should learn about yoga poses that can help you reduce it.

Yoga Poses for Back Pain:

Below is a list of a few poses that can help you reduce back pain.

  1. Cat-Cow:

The cat-Cow pose is one of the best poses for you to start yoga for your back pain. It can help you significantly reduce pain in your back.

Here is how to do it.

  • First, you need to come in position and put both hands on the ground while your legs have kneeled.
  •  Keep your head, your back, and your hips aligned at one place for the start.
  • Once you are in the right position, it is time to simultaneously move your head up and your back and hips a little bend toward the inside.
  • After that bring your head down, while moving your back and hips in an upwards direction.
  • Movement should flow from your head to your back and from your back to your hips.

This synched movement of your head, back, and hips align your backbone and provides it elasticity, and prevents back pain.

  1. Downward facing dog:

A Downward Facing dog is one of the most beneficial poses that one can do to deal with the problem of back pain.

Here is how to do it.

  •  Place your hands and your feet on the ground.
  • Do not kneel, lift your hips upwards with the help of strength from your arms and your legs.
  • Allow your head to move inside, or towards your legs, lifting your hips. After that lower your hips and allow your head to go up and straighten your legs.
  • Repeat this multiple times as you wish.

As this also involves a synched movement of your all muscles, it also provides equal strength and elasticity that is required by your muscles and your bones. This helps prevent any kind of a pain in your back.

  1. Extended Triangle

It may appear a little difficult to do, but it offers great comfort. It helps provide strength and elasticity to all of your muscles. This elasticity helps your entire body move properly and prevents any kind of back pain.

Here is how to do it.

  • Keep your standing position, and make sure that your feet are four feet apart.
  • Bend your body towards your right foot, and spread your arms. Move your right hand towards your right foot. After a few repetitions, do the same with the left foot and left hand.
  • Repeat it a few times every day.

As it is just not meant for the spine, it also helps align your body muscles properly with the spine bones. This helps prevent pain from normal movements.

  1. Sphinx Pose:

Sphinx Pose is also one of the most effective treatments against back pain. A lot of people have benefited from it.

Here is how to do it.

  • Lay down on the ground completely.
  • Extend your legs and align them properly. Make sure that your both feet are touching each other.
  • Place your hands on the ground near your chest, push your head, neck, and back a little upwards.
  • Return to your original position and repeat the previous step.

It helps prevent pain in the upper portion of your back. Muscles and the spine in the upper portion can become stiff due to several issues. This pose can help reduce back pain by providing elasticity and movement to your upper back and neck muscles.

  1. Cobra Pose:

Cobra pose is also similar to the sphinx pose, but it not only aims for the upper back but it also gently forces your lower back to be in proper alignment. This alignment helps prevent back pain.

Here is how to do it.

  • Lie down on your stomach, make sure your hands and your legs are stretched.
  • Push your head and your back upwards, without the effort from your hands on the ground.
  • Repeat these steps multiple times.

The repetition of these steps will make sure that any stiffness in your upper portion of the back is removed and your back pain is reduced. It also helps bring alignment to your back muscles. That further prevents pain from occurring in the future.

  1. Locust Pose:

It is a pose where you align your body movements similar to locusts. In this pose your hands work as front legs of locusts and your legs work as the back legs of a locust.

Here is how to do it.

  • You need to lie down on your stomach and spread your legs.
  • Make sure that your palms face upwards, and are placed naturally near your hips.
  • Now, gently lift your head upwards, also lift your hands and your feet upwards as well.
  • Repeat this motion multiple times a day.


Yoga involves the movement of your entire body, including your arms and your legs. It stimulates an aligned motion and helps your bones and muscles move properly without crushing each other.  This helps prevent any kind of a pain in your back and also reduces already existing pain as well. These are a few yoga poses that can help you significantly reduce the overall pain in your back.

Read more: What are the Types of Low Back Pain


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