Back pain is one of the most common ailments across the globe, especially among people working 9-5 desk jobs or drive for long hours. Given there is minimal body movement, it is easier to get those back muscles contracted. Additionally, your sitting postures affect the spinal cord further causing that discomfort in your back. If you are suffering from back pain, yoga can be a great remedy to ease that pain. It also helps in expanding those contracted muscles and correcting your overall posture.
Please note, while doing each of these yoga poses, see how your back is behaving, and if it is causing more discomfort or pain try a different pose. Consult your physician if you are feeling any unusual discomfort.
10 Yoga Poses for Back Pain Relief
- Tadasana (Mountain Pose)
Level: Easy
Tadasana, also known as Mountain Pose, is great yoga for people suffering from lower back pain as well as hips. It helps in improving your posture while maintaining the flexibility of your spine. It reduces the tension in the lower back muscles and expands them, thus helping with back pain relief. This pose also helps in strengthening the legs and bettering your metabolism.
- Vajrasana (Thunderbolt Pose)
Level: Easy
Vajrasana, known as the Thunderbolt Pose, is another great asana for back pain relief. It helps in correcting your sitting posture and focuses on the lower back muscles. The thing I like about this pose is, you can do it right after eating food or whenever you feel like it. It has also been seen beneficial for the hip muscles as well as ankles.
- Apanasana (Knees-to-Chest Pose)
Level: Easy
I personally love Knees to Chest Pose. It helps with reducing the tension in the back muscles and helps to straighten your spine. This pose is great not just because it is great for back pain relief, but also for the fact that, it helps with easing bloated stomach. It is great for reducing tummy fat and works wonders in better digestion.
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Level: Easy to medium
The reclining Hand-to-Big-Toe Pose is great yoga for lower back pain relief as well as hip muscles. It safely stretches not just your back muscles but also your hamstrings as the back is getting support from the floor, which avoid it from curling. Doing this asana for 2 minutes every day can provide a lot of help for your back pain.
Also Read: 6 Easy-To-Do Yoga Poses For Kids
- Paschimottanasana (Seated Forward Bend Pose)
Level: Medium to Hard
The seated forward bend pose is a great asana that helps in stretching the spine, shoulders, and hamstring muscles. This in turn helps in back pain relief. On a side note Seated forward, bend pose helps to bring down anxiety and stress. It also elevates digestion by stimulating the liver and kidneys. Add this pose to your yoga routine and perform it for 3-4 minutes daily for best results.
- Chakravakasana (Cat-Cow Pose)
Level: Easy
Cat-Cow Pose is best known for its focus on the back muscles. This pose helps in improving the balance and overall posture of the body. This pose is also great for the female reproductive system and has been seen to reduce the stress from menstrual cramps. Do this pose for 2-3 minutes daily for back pain relief.
- Bhujangasana (Cobra Pose)
Level: Medium
Cobra pose helps in stretching the spine, back and hip muscles making it one of the best yoga poses for back pain relief. It also stretches the shoulders and chest, thus improving your overall posture. This pose is known to tone your hip muscles and helps better digestion. Individuals have also seen their stress and anxiety levels dropping due to the regular practice of Cobra pose.
Also Read: How to Increase Metabolism Naturally?: Diet, Yoga and Workout
- Salabhasana (Locust Pose)
Level: Medium
Locust pose is also an amazing asana that helps with back pain relief. This is because it stretches the spine like all the poses mentioned above but in addition, it stresses and strengthens it. In addition, it also focuses on the neck muscles and reduces any pain in the neck. On a bonus side locust pose also helps with reducing the belly fat and is known to tone the abdomen region.
- Setu Bandha Sarvangasana (Shoulder Supported Bridge Pose)
Level: Hard
Bridge pose is an amazing asana that helps in strengthening the back, ankles and legs. It is known to stretch out the chest, neck and shoulder muscles which helps in back pain relief. It also stimulated the lugs and thyroid. Please note, individuals suffering from chronic back issues must consult their physicians before doing this pose.
- Adho Mukha Svanasana (Downward Dog Pose)
Level: Medium to Hard
Downward dog is one of my all-time favorites. This pose focuses not just on the back but stretches the whole body from upper arms to legs. Given the lower back is facing upwards, this pose is great for people having lower back and hip issues: thus, helping with back pain relief. This pose also stimulates blood circulation and better hair growth.
