Back pain affects everyone and can be caused by a variety of factors. Whether it’s located in the upper back, in the neck, or, more commonly, in the lower back, back pain is a daily burden. The good news is you can relieve back pain on your own with the benefits of yoga.
Yoga for Back Pain: Cat-Cow Pose
The sequence of these two asanas is a classic in yoga for easing back pain.
On all fours, perform the Cat Pose (Marjaryasana) by rounding the back. Move into the Cow Pose (Bitilasana) by tilting the tailbone, which will arch the back.
Prefer completing a full inhale/exhale cycle with each pose.
Yoga for Back Pain: Child’s Pose
Very simple to perform and ideal for calming the mind, Child’s Pose allows an effective stretch of the entire lower back region.
It is important to come up slowly, unwinding the spine vertebra by vertebra.
Downward-Facing Dog for Back Relief
This pose, one of the most popular in yoga, provides a stretch for the entire back line of the body.
Remember that what matters is not whether your heels touch the floor. The focus in this pose is the center of the body, not the extremities. Be sure to lift the hips toward the sky and keep the spine in a neutral position.
The Sphinx Pose to Relieve the Back
Ideal when the back feels stiff, the Sphinx pose or Ardha-bhujangâsana in Sanskrit loosens the lower back.
Lower back pain is instantly relieved.
Twists for the Back
The seated twist, or Ardha Matsyendrasana, strengthens and stretches the entire back and spine.
This pose is a great help for relieving sciatica.
Crocodile Pose for Back Relief
The key point of this pose is to keep the shoulders pressed to the floor. Breathe deeply and practice the twist on both sides.
The supine twist gives instant relief for the back. Ideally, this pose should be performed daily to prevent back pain!
Back Yoga: Mountain Pose
Draw the shoulders down and back to open the chest. Reach the whole body upward, feeling the neck and the back stretch.
The posture stretches and relieves the entire back.
Uttanasana to Relieve the Back
Uttanasana and its variant Padahastasana, also known as the Stork Pose, are perfect for stretching the lower back and the hamstrings.
With legs extended and the tailbone pressed toward the sky, gravity does the work. The upper body remains completely relaxed.
Benefits of Back Yoga: The Pigeon
The Pigeon pose allows for a full-body stretch, with targeted action on the hips and hip flexor muscles.
It is especially recommended for easing chronic lower back pain.
