Yoga for Back Pain: 15 Best Yoga Poses to Control Back Pain

Yoga is one of the best forms of exercise to stay relaxed and stimulate body functions. Nevertheless, practising yoga daily alleviates back pain and acts as an effective preventive therapy.

Certain yoga poses stimulate blood circulation in the lower back joints and strengthen these regions. This brings relief to people suffering from back pain.

Continue reading the full article to know the best poses of yoga for back pain relief!

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.

These yoga asanas for back pain can be very beneficial if you suffer from backache. Yoga can be an effective remedy as it helps the muscles that support the spine and back of your body. Yoga strengthens the paraspinal muscles that bend the spine, the multifidus muscles that stabilise the vertebrae, and the transverse abdominis in the abdominal region.

However, one should keep in mind that these yoga asanas for back pain should not be used as an alternative for medication.

Women should avoid practising yoga during their menses. Individuals should not do yoga if they are in a state of stress or anxiety. Furthermore, people with low muscle strength should be extra careful while doing yoga. Those who have osteoporosis should avoid practising certain poses.