Yoga for Back pain : 5 Poses To Get Relief | Svadhyaya Kosha
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Yoga for Back Pain

Yoga for Back Pain: Simple Yoga Poses to Relieve Pain

Most people think that yoga practice is only helpful when it comes to calming the mind, but there are many more benefits than you think. If you practice yoga for back pain with discipline and dedication, then it can also help you relieve back pain and stay healthy. Along with combating back pain, it will help you relieve stress, which is one of the major causes behind the reason. When practised on a daily basis, yoga for back pain leaves you feeling relaxed, focused, and fresh. Practising under the guidance of an expert can bring your body, mind, and soul in harmony, in this manner jettisoning stress from your life.

Below listed are some of the best poses to practice for relieving you from the problem of back pain as well as correcting your posture, resulting in a better and healthy back than before. Read on.

Yoga Poses for Back Pain

Downward Dog for Back Pain

downward dog for back pain

Downward dog is one of the best asanas of yoga for back pain that helps in improving the strength of your body and correcting the imbalances in the natural curve of your body.

Here’s how to do it:

  • You need to get down on your legs and hands while aligning your knees and hands.
  • Next, press your hands’ palm and then start lifting the knees upwards. Make sure to do the same in a slow manner.
  • Now, with a slight bend, you need to spread out your spine as well as the tailbone.

While doing this pose for back pain, keep in mind that your head should be in line with your arms.

Time Limit: This yoga pose can be practised for 1-3 minutes.

Standing Forward Bend for Back Pain

standing forward pose for back pain

This is another best yoga therapy to reduce your back pain. This pose of yoga for back pain is the extended version of the downward dog pose.

Here’s how to do it: 

  • Keep your legs straight and hang your torso low.
  • Your chin must be ticked in a little.
  • Now, take a deep breath and move your head towards the ground.

While doing this pose, you are advised to put a little pressure on your pelvic bone and hip. Put no pressure on the back.

Time limit: Standing forward bend can be practised for 1-3 minutes, especially for yoga for beginners.

Knees Rock Pose for Back Pain

Knees Rock Pose for back painKnees rock pose is an excellent pose for strengthening and activating the muscles of your lower back and relieving back pain.

Here’s how to do it: 

  • Lie on your back and then bring both your knees slowly towards the chest part of your body.
  • Stay in this position and move your torso forth and back.

Time Limit: You can practise this yoga pose for up to 5 minutes.


Cobra Pose for back pain

Cobra pose, also known as Bhujangasana, is a great way to get rid of back pain. This pose of yoga for back pain eases your back in an effective manner.

Also read: Detailed Syllabus For 200 Hour Yoga Teacher Training

Here’s how to do it:

  • Lie on the surface level with your face down.
  • Keep your feet joined with your toes.
  • Now, lift your chest from the floor using your arms. You are supposed to inhale this time.
  • While doing the pose, narrow your hips and stretch the tailbone towards the back.
  • Come back on the floor slowly. You are supposed to exhale this time.

Time limit: In the beginning, you can practice this yoga pose for 1-3 minutes. However, later you can increase the time slot.

Child’s Pose for Back Pain

Child pose for back pain

Last but not the list, this yoga for back pain pose is extremely helpful to make your back better. It is the best option if you are looking for instant relief.

Here’s how to do it:

  • For performing this yoga asana, you need to go down on your knees and keep your feet behind you.
  • Now, take a deep breath and slowly pull your chest towards your thigh.
  • Stay in the position for a while for getting maximum relief.

Time Limit: You can practice this pose at your convenience. However, don’t push yourself hard!

Read more: Everything to Know About Yoga Alliance Certification


Q1) Which Yoga is best for back pain?

Ans) Types of yoga that are best for back pain are Cat-Cow pose, Downward-Facing Dog pose, Extended Triangle pose, Sphinx pose, Cobra pose, and Locust Pose. Make sure you include stretching exercises into your routine that ensures the lengthening of your spine and lower back. 

Q2) How is yoga useful for back pain?

Ans) Yoga is very useful for treating back pain. Many people think of yoga as just a good way to relieve stress and tension, but it can also help you reduce back pain and maintain a healthy spine.  Moreover, yoga enhances the mobility and agility of your spine that helps in better blood flow in your back.

Q3) Can yoga help back pain?

Ans) Yes! The practice of yoga for back pain can lessen the pain, release muscle tension, remove stiffness, and increase mobility. Hence, it is a perfect way to get rid of back pain and live a healthy and pain-free life. Moreover, including yoga for back pain in your routine ensures you remain injury-free in future.