7 Best Yoga Poses For Back Pain and Steps

According to 2017 research published in the Annals of Internal Medicine, yoga for back pain is the ultimate solution to eliminate all back-related ailments. Yoga is not just great for unwinding your mind. It is excellent for building muscle too. By concentrating on postures that stretch the back, you may alleviate any muscular imbalances and alignment problems that might be the cause of your pain.  

Yoga for Back Pain

We have curated a list of poses and asanas of yoga for back pain relief instantly, so grab your yoga mats and say goodbye to back pain forever! 

Yoga For Lower Back Pain

1. Cat-Cow  

When your body needs rest, this pose is fantastic. The yoga position known as Cat-Cow is thought to enhance balance and posture and is thus beneficial for people with back problems [1]. This coordinated breath movement can also help you relax and relieve tension accumulated throughout the day, making it one of the best yoga for back pain. 

Steps To Do Cat-Cow 

Beginning on all fours, steadily press your spine and arch your back to enter the Cat posture. After a while, switch to the Cow position by elevating your head, tucking your tailbone, and pulling your shoulder blades back. Your spine is helped to shift from Cat to Cow, placing it in a neutral posture and allowing your muscles to relax and relieve stress. Repeat ten times, slowly transitioning from Cat to Cow and back to Cat. Repeat the same as needed. 

2. Downward Dog Pose  

This yoga for back pain helps with digestion while stretching your back and lengthening your spine. In addition, it is a gentle inversion that can aid with headaches, relieve tension, and relax the nervous system. This position can also help with yoga for sciatica since it helps decrease pain. 

Steps To Do Downward Dog Pose  

Start by getting down on your knees and placing your hands in front of your shoulders. Next, pull your tailbone up and toward the ceiling by pressing back while separating your knees from the ground. Finally, pushing your heels toward the floor can help to stretch your hamstrings even more. Five to ten breaths should be held in the stance before repeating it five to seven times. 

3. Pigeon Pose  

The pigeon pose is considered one of the finest yoga for back pain for expanding the hips. In addition, it is one of the yoga positions for back pain that soothes your discomfort and is ideal for those who spend their days sitting at their jobs. It may be a bit challenging for beginners, but with regular yoga practice, you can do it easily. Although lying on your back may not seem like the most apparent posture to relieve back pain, tight hips can cause lower back discomfort. 

Steps To Do Pigeon Pose

Start with your feet together in the downward-facing dog position. Then, bend your left leg to be almost perpendicular to your right leg, and bring your left knee forward and out to the left. Furthermore, lower both legs to the ground. Alternatively, you can carefully lift your back foot off the ground and bring it in toward your back to provide an additional hamstring stretch. Once you've taken five to ten breaths in the posture, transfer to the opposite side and repeat as necessary. 

4. Triangle Pose 

Triangle posture may expand your torso's side muscles and stretch the muscle fibers along your outside hip while strengthening your back and legs. Additionally, it strengthens your chest and shoulders. This yoga for back pain is well known for reducing neck pain. 

Steps To Do Triangle Pose 

Put your feet together and stand straight up. After that, lunge your left foot back three to four feet while angling it outward at a 45-degree angle. Next, turn your chest to the side and, while maintaining your right and left legs straight, widen the posture by reaching your right arm toward the floor and your left arm toward the ceiling. Keep your back straight and bend as far as you can since you might not initially be able to touch the ground with your right arm if you overextend. Switch to the opposite side and repeat as necessary after holding the posture for 5 to 10 breaths. 

Yoga for the Upper Back Pain 

1. Mountain Pose 

Mountain Pose or Tadasana benefits include treating pain due to kyphosis, i.e., rounding of the shoulders. In addition, it strengthens your legs, creates appropriate alignment, and enhances posture and body awareness. 

Steps To Do Mountain Pose 

Your heels should be slightly apart as you stand. Inhale deeply to expand your chest and pull your shoulders back. Slowly bend down and place your palms on the ground at a comfortable distance. Do not stretch too much. Spend ten seconds here. Allow your body to settle into its natural position once you exhale. Repeat ten times. 

2. Child's Pose 

You will train many muscles in this yoga for back pain. It stretches out the lower back, neck, thighs, wrists, and ankles to relieve tension from your work. 

Steps To Do Child's Pose 

Your buttocks should be resting on your feet when you kneel. Spread your legs wide, lean forward, and stretch your hands in front of you. Keep your arms ahead of you and rest your forehead on the ground. Inhale and exhale while concentrating on relaxing any stiffness in your back. Hold for five minutes. 

3. Half Lord of the Fishes

Your spine and back receive energy from this twisted position and target your shoulders, neck, and hips. The Half Lord of the Fishes is another pose of yoga for back pain which is effective and will help you feel better if you're tired. This yoga pose for back pain is effective and will help you feel better if you're tired. 

Steps To Do Half Lord of the Fishes

Sit down on the floor and indent your right foot so that it is close to your torso. To the outside of your right leg, rotate your left foot. As you turn to the left, stretch your spine. Your left hand should be on the ground behind you for support. As you turn, bring your right arm across your left thigh. Hold your hips erect. After holding for a minute, switch sides. 

Benefits of Yoga for Back Pain 

Yoga for back pain offers various benefits for physical and mental well-being. We have listed a few below: 

• Stretches and Eases out Muscles: Each yoga posture includes relaxation and muscle stretching while being held for 10 seconds to a minute, which helps to reduce physical tension. Each stance causes specific muscles to flex and others to stretch. The back muscles and joints become more flexible due to the combination of motions required in yoga for back pain, which promotes relaxation. 
• Builds Muscle Strength: Each yoga posture focuses on a different set of muscles and muscle groups, with many poses emphasizing the back and abdominal muscles. These muscles strengthen by maintaining the stance and combining varied movement patterns throughout the session. Lower back discomfort may dramatically lessen with good strength and conditioning of the back and abdominal muscles.  
• Enhances Blood Flow: When performing each position during a yoga session, the focus is on taking deep, rhythmic breaths via the nose. Increased blood flow and overall relaxation are two benefits of this breathing method. Improved blood flow improves the area around the back muscles by flushing waste out and bringing nutrition in.  

Tips For Performing Yoga for Back Pain

The following tips might come in handy while performing yoga for back pain relief: 

• Do not twist and stretch simultaneously, as it will compress the intervertebral joints 
• Utilize bolsters and blocks as additional support as necessary 
• If you cannot touch your toes, loop a yoga belt around your feet while holding it in your hands 
• Sit rather than stand when doing forward bends, and brace your tummy when you stand back up 
• Always seek assistance while altering a posture, and halt any uncomfortably moving parts 

If you wish to learn more about other health issues, yoga, and tips for cures, then visit Bajaj Finserv Health and get an online consultation.