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Yoga for Back Pain Relief: Poses That Actually Work

A lot of people globally are affected by back pain each year. Anything from overuse to just sitting for a while wrongly or worrying too much can be the cause of chronic back pain that can seriously affect your quality of life. Thankfully, yoga done at a gentle pace can improve your back pain, strengthen your stomach muscles and make you stand straighter. These yoga moves can make a big difference in easing back pain.

1. Cat-Cow Pose 


Going from Tadasana to Uttanasana and back gives your back a gentle stretch.

Come into the position with your hands below your shoulders and your knees below you hips. Arch your spine upward (Cow), also curves your neck backwards and your tailbone upwards. Round forward (Cat), tuck your chin and pelvis and let out a breath.

The practice helps to bend the spine better and brings relief to lower back tension.

2. Child’s Pose (Balasana).


This pose gives you the opportunity to gently stretch and rest lower back and hips.

To do it, kneel down on the mat, press the tops of your big toes and relax your heel. Fold yourself over as you stretch your arms forward or to your sides.

Good Side: Takes tension out of your spine, shoulders and neck.

3. Downward-Facing Dog.


A primary yoga pose that both stretches and strengthens all parts of the back.

To achieve it, place yourself on all fours and then raise your hips up and back, pulling your legs and arms straight to make an inverted V.

Positive Results: Helps lengthen the spine, train the back and shoulders and boosts your posture.

4. Sphinx Pose


A bending pose for the spine that also boosts the health of the lower back.

To get good results, rest on your stomach, lowering your elbows to where your shoulders are and placing your forearms next to each other. Place your hands on your forearms and move your chest upwards.

Advantage: Strengthens the lower back without causing it to become compressed.

5. Supine Twist is the name of the pose known in Sanskrit as Supta Matsyendrasana.


The twisting motion gives ice-pressure relief to your lower back muscles.

Lie down on your back, pull your knees toward your chest and then drop both knees over to one side as you keep your shoulders connected to the floor.

Good for back flexibility and helps increase movement without pain.

Rules for Exercising Yoga Safely to Help Ease Your Back Pain

  • Always make sure you warm up before you begin your full routine.
  • Use blocks or bolsters if you find your body doesn’t fit in the posture.
  • Be careful with your pain: Always stop if yoga hurts sharply; the practice needs to feel good.
  • If your back pain is constant and severe, ask your doctor first before starting yoga.

Final Thoughts

Relieving back pain by doing yoga involves using your body, your breath and paying attention to your mind. Doing these poses on a regular basis can ease away stress, improve your back’s strength and improve your overall health. Take your time, stay committed and enjoy moving toward a back that doesn’t ache.




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