9 Best Yoga Poses to Soothe Your Back Pain

Back pain is a prevalent issue affecting millions of people around the world. Sedentary lifestyles, poor posture, and stress can contribute to discomfort and pain in the back region. While there are various treatments available, yoga has emerged as an effective and holistic approach to alleviate back pain and promote overall well-being.

Yoga Pose for back pain

Performing yoga in morning fills energy in our mind, releases stress and especially reduces the back pain of the body. Use best yoga mat for performing yoga as it maintains the grip and right position. In this article, we will explore nine of the best yoga poses that can help soothe your back pain and improve your flexibility and strength.

Yoga For Upper Back Pain

1. Jathara parivartanasana

Yoga for Back Pain

Jathara parivartanasana is also known as “Two Knee Spinal Twist Pose”. Twists rotate the spine and stretch the muscles of the back. This asana helps to stimulate the blood circulation and releases the tension of the muscles. The name is derived from Sanskrit word – Jathara meaning “stomach or abdomen”, Parivartana meaning “change or turn around”, and Asana which means “pose”.

Steps To Do:

  • Initiate by lying on your back on the mat or ground.
  • Form a T-shape with your arms so that the palms touch the ground properly.
  • Bend your knees closely attached to each other with an angle making 90 degrees.
  • Now twist your knees right side as much as you can stretch.
  • Keep your body straight and face opposite direction of the knee folding.
  • Hold this posture for 30 seconds while inhaling and exhaling process.
  • Now repeat the procedure for left side when you exhale.

2. Salabhasana

Yoga for Back Pain

Salabhasana is a simple back bending posture and increases strength in the back of the body. In English, it is also known as “Locust Pose”. Salabhasana is a Sanskrit word which means “grasshopper” or “locust” pose in English. It counteracts the effects of prolonged sitting and computer work and gives relief for back pain.

Steps To Do:

  • Begin by lying on your stomach with hands straight touches the hip.
  • With inhaling lift up your head, feet and your chest area slowly in the air.
  • Make sure both the toes of your feet touches each other and the hands should stick to the body.
  • Look as straight as an arrow.
  • Relax your body after 30 seconds stayed in this position.

3. Sphinx Pose (Salamba Bhujangasana)

Yoga for Back Pain

Salamba Bhujangasana is a gentle back bend posture which is considered as a beginner level of yoga. The asana comes from four Sanskrit words – Sa meaning “with”, Alamba meaning “support” and Bhujanga meaning “serpent” and Asana means “pose”. Sphinx Pose is a gentle backbend that helps strengthen the back and alleviate lower back pain.

Steps To Do:

  • Lay on your stomach facing the ground and extend your legs and toes as much as you can.
  • Place your palms in front just beside of your head and your palms should touch the surface appropriately.
  • Now raise your head and then torso upwards slowly and inhale simultaneously.
  • 30 seconds are enough to stay in this position for a beginner. Otherwise, you can take more time to be in this position as per your tolerance.
  • Exhale and release your head and torso and get back into the initial position.
  • Repeat this pose for 5-10 times if you want to.

Yoga For Middle Back Pain

1. Setu Bandha Sarvangasana

Yoga for Back Pain

Setu Bandha Sarvangasana is also known as “Bridge Pose” is an inverted back-bending asana and is best for yoga for back pain. This asana derives its name from three Sanskrit words Setu, which means “Bridge”, bandha, which means “Lock”, and asana which means “Pose”. By adopting this pose in routine gains back, leg and body strength and get relief from anxiety.  Bridge pose is heart opener that energizes and restores mind.

Steps To Do:

  • Start by making a back sleep posture and bend your knees.
  • Lift up your hip with hands and body straight.
  • Keep your face little away from sternum.
  • Slowly try to hold you with the support of toes and shoulder and thus make a bridge like pose.
  • Let yourself in this position for minimum 30 seconds and you can stretch your body afterwards.
  • Don’t forget to inhale and exhale in any position.

2. Bhujangasana

Bhujangasana or cobra pose strengthens the spine, stretches chest and lungs, shoulders, and abdomen and opens the heart and lungs. Bhujangasana is a Sanskrit word which means “cobra” and asana meaning “posture”. It is a very well-known pose of yoga for back pain among all the yoga asanas. Their uses are increasing for different health related criteria.

Steps To Do:

  • Place your palms flat on the ground directly under your shoulders.
  • Keep your body straight in a line.
  • Now lift up your head and torso slowly and inhale.
  • Make sure that your elbows continue hugging your sides.
  • Be neutral in that position and don’t crank your neck with a sharp gaze on the floor.
  • Leave your self at least for 20-30 seconds.

3. Child’s Pose (Balasana)

Yoga for Back Pain

Balasana is an easy yoga asana that can even be performed by beginners. It comes from Sanskrit word bala means “child” and asana means “posture” and referred as child’s pose in English. This pose is beneficial for relaxation, stretching, blood circulation of body. Child’s Pose gently stretches the lower back, hips, and thighs, promoting relaxation and reducing tension in the back region.

Steps To Do:

  • Start on your hands and knees, with wrists directly under shoulders and knees under hips.
  • Sit back on your heels, extending your arms forward and lowering your chest towards the mat.
  • Allow your forehead to rest on the ground or on a yoga block if needed.
  • Take deep breaths, focusing on releasing tension in your back and hips.
  • Hold the pose for 30 seconds to 1 minute, or longer if desired.

Yoga For Lower Back Pain

1. Extended Triangle Pose (Trikonasana)

Yoga for Back Pain

Trikonasana which is also known as “Extended Triangle Pose”. Extended Triangle Pose stretches the sides of the body, opens the chest, and relieves tension in the back. It activates your core muscles and increases stability. Trikonasana is a Sanskrit word which is combination of two – Tri means “Three sided” and Asana means “Pose”.

Steps To Do:

  • Stand with your feet wide apart, one foot facing forward and the other turned perpendicular to the side.
  • Extend your arms out to the sides at shoulder height.
  • Reach forward with your front hand and hinge at your hip to lower your hand to your shin, ankle, or the floor.
  • Extend your other arm up towards the ceiling, gazing at your fingertips.
  • Hold the pose for 30 seconds to 1 minute, then switch sides.

2. Downward Facing Dog (Adho Mukha Svanasana)

Adho Mukha Svanasana also known as “Downward Facing Dog” is the most basic and widely used yoga pose. The name Adho Mukha Svanasana is Sanskrit words which is derived from adhas means “down”, mukha means “face”, Svana means “dog” and asana which means “pose”. This is one of the poses that we practice during Surya Namaskar. Downward Dog stretches the entire back, hamstrings, and calves while strengthening the core and arms.

Steps To Do:

  • Begin to sit in Vajrasana
  • Place your hands on your yoga mat. Make sure fingers separated and pressing equally into the floor.
  • Now move your legs back and tuck your toes.
  • Slowly lift yourself up and focus to lift your hip back lengthening your spine.
  • Keep your heels up and do not lose your stomach area.
  • Drop your head completely down without.
  • Then drop your heel slightly down without bending your knees and press your heels into the floor. Hold the pose for 30-40 seconds.
  • This feels immense stretch in your whole body. Now come back to Vajrasana posture and relax.

3. Cat-Cow Pose (Marjaryasana/Bitilasana)

Yoga for Back Pain

This asana is supreme among all the other poses of yoga for back pain the person who is suffering from unwanted achy back. Marjaryasana is a core asana that is one of the most fundamental poses for sore back. The name comes from the Sanskrit Marjari, meaning “cat”, and Asana meaning “pose.” Cat-Cow Pose is a dynamic movement that improves spinal flexibility and mobility, alleviating stiffness in the back.

Steps To Do:

  • Start on your hands and knees in a table position as your wrist is below the elbow in the same line.
  • Move into cow position as you inhale drop your stomach area towards mat or ground and look up.
  • Then lift your head, tailbone and torso.
  • As you exhale, make an arch like structure with your back like a cat and tuck your chin on the chest. This is called cat position.
  • Concentrate on breathing while doing the position.
  • Now after 2-3 minutes you can relax.

Yoga can be a powerful tool in managing and soothing back pain, as well as improving overall spinal health. Incorporate these nine yoga poses into your daily routine to experience increased flexibility, strength, and reduced back discomfort. As with any exercise, it’s essential to listen to your body and avoid pushing yourself into painful positions. Always consult with a healthcare professional if you have any pre-existing medical conditions or concerns about starting a new exercise routine. So, roll out your yoga mat and embark on a journey of healing and wellness for your back and beyond. Namaste!

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