Some of the best poses of yoga for back pain relief are –
1. Marjaryasana or Cat-Cow Pose
Marjaryasana or Cat-Cow Pose is a gentle backbend that mobilises and stretches the spine. This asana also stretches the back and shoulder muscles.
2. Adho Mukha Svanasana or Downward Facing Dog Pose
Ado Mukha Shvanasana or Downward Facing Dog pose strengthens the deep abdominal muscles, which is the key for a good lower back posture. This pose relieves back pain and sciatica.
3. Trikonasana or Extended Triangle
Trikonasana or Extended Triangle is a classic standing posture that relieves sciatica, backache and neck pain. Furthermore, it helps in stretching the spine, groin and hips.
4. Salamba Bhujangasana or Sphinx Pose
Salamba Bhujangasana or Sphinx Pose stimulates the sacral-lumbar area and helps to tone down the spine. This pose allows the human body to attain the proper lower back curvature.
5. Bhujangasana or Cobra Pose
Bhujangasana or Cobra pose is an effective yoga pose for back pain. It stretches the human abdomen, shoulders and chest. This pose soothes sciatica and strengthens the spine
6. Salabhasana or Locust Pose
Salabhasana or Locust Pose is a gentle backbend that strengthens the torso, back, legs and arms. This pose helps relieve fatigue and lower back pain.
7. Setu Bandha Sarvangasana or Bridge Pose
Setu Bandha Sarvangasana or Bridge Pose ignites and strengthens the core abdomen, which is essential for controlling pelvic tilt. This pose involves stretching the spine and relieves back pain and headaches.
8. Ardha Matsyendrasana or Half Lord of the Fishes
Ardha Matseyendrasana or Half Lord of the Fishes pose helps in energising the spine and relieving backache. Thus this yoga pose helps relieve back pain.
9. Supta Matsyendrasana or Two-Knee Spinal Twist Pose
Supta Matsyendrasana or Two-Knee Spinal Twist pose restores the mobility and movement of the spine and back. It involves stretching of the back, shoulders and spine. Doing this pose relieves stiffness and pain in your hips and back.
10. Balasana or Child’s Pose
Balasana or Child's pose helps to take the lower backpressure. It involves stretching the spine and decompressing it.
11. Kapotasana or Pigeon Pose
Kapotasana or Pigeon pose involves opening the hip joint, which brings flexibility and mobility to the joint. Furthermore, this asana stretches your lower back and hip flexors. Pigeon pose can help relieve hip pain and mild pain in the lower back.
12. Urdhva Uttanasana or Upward Forward Bend
Urdhva Uttanasana or Upward Forward Bend pose relieves back pain by stretching the hamstrings and muscles in your back.
13. Uttanasana or Standing Forward Bend
Uttasana or Standing Forward Bend pose is a basic asana that stretches your calves, hips and hamstrings. Moreover, it strengthens your quadriceps and relieves back pain.
14. Malasana or Garland Pose
Malasana or Garland Pose stretches every part of your lower back, including quadriceps, hips, torso and groin. It rejuvenates the blood circulation in these regions and relieves back pain.
15. Apanasana or Wind-Relieving Pose
Apanasana or Wind-Relieving Pose involves the stretching of the lower back. This reduces lower back pain.