You might be wondering if yoga is good for back pain? The answer is a resounding yes! There are a number of yoga poses that can help you from day one. In time, you will be pain-free, more flexible and gain stamina.
You will not regret learning any yoga poses for back pain. These practices can be done for life. Continue reading as we explore the most common yoga stretches for lower back pain relief. If you do them correctly, your back pain will be a thing of the past.
Yoga Exercises For Lower Back Pain Relief
There can be a number of reasons why you experience back pains. However, sometimes the pains result from aging, recurring movement, poor posture and of course, injury.
We advise that before you begin any exercise regimen, please check with a medical professional.
Most doctors understand that engaging in frequent stretching can help to alleviate your symptoms and help your back muscles get stronger. Yoga poses for back pain relief is just the way to do so!
Your spine, inner legs, hamstring, and legs will become more relaxed and less tense.
Although you can try your postures at home on a hard floor or low pile carpet, invest in a yoga mat to throw down anywhere including at a studio or gym. Here are some of our favorite mats.
Yoga Poses for Lower Back Pain
Different yoga poses can be used to assist with relieving pain in different areas of your back. Each pose below has a common name, as well as its ancient Sanskrit name in parentheses. You’ll often hear yoga instructors call a pose out by its ancient name, so better brush up on them now!
The best yoga poses for lower back pain include:
1. Easy Pose (Sukhasana)
This is the best way to start your sessions. Use the breathing technique to help you get focused. Keep your back straight and remember to relax.
2. Cat Pose (Marjaryasana)
During this yoga exercise, you will engage your buttocks, triceps, abs, and length of the spine. It is easy on your back and simple to execute. You’ll love the combination of this cat pose with cow pose. This is one of the best yoga moves for back pain.
Image source: Popsugar
3. Cow Pose (Bitilasana)
This pose works in conjunction with cat pose. It is a gentle way to warm up the spine and is a go-to yoga pose for back pain. See image above for the correct yoga posture.
4. Bridge Pose (Setu Bandha Sarvangasana)
This yoga pose helps not only ease back pain but headaches as well. During this exercise, you tend to use your hamstrings, spine, butt muscles, frontal and side abs.
5. Dolphin Plank Pose (Makara Adho Mukha Svanasana)
This yoga pose engages ALL the muscles in your body. As you engage your core, arms, and thighs, you get stronger.
6. Big Toe Pose (Padangusthasana)
This is a standing position. You will feel the stretch all the way through your calves, hamstring, back, and arms.
7. Sphinx Pose (Salamba Bhujangasana)
The sphinx pose is also applicable yoga for mid back pain. This encourages stress relief and expands your abdomen, shoulders and chest muscles. Over time, you will gain greater strength in your back and buttocks.
8. Downward-Facing Dog (Adho Mukha Svanasana)
Surely you have heard about this popular yoga pose! Down dog alleviates pain and gives you strength as you execute the position repeatedly. Expect to engage the quadriceps, triceps, butt muscles and hamstrings.
9. Mountain Pose (Tadasana)
You practice standing with perfect posture and your palms facing outwards. You'll be saying "ta-da"-sana when your back pain disappears with this yoga pose!
10. Staff Pose (Dandasana)
With this yoga pose for back pain relief, you gain improved posture and much stronger back muscles. As you perform the exercise, your chest and shoulders are stretched.
11. Extended Puppy Pose (Uttana Shishosana)
This yoga pose gives you a good stretch throughout the ankles, thighs, and hips. In addition, the neck and back tension gradually subside as you attain a full stretch. Be sure to hold the stretch for a few seconds.
12. Garland Pose (Malasana)
The pose looks similar to a squat. However, it helps to stretch your back, groin, and ankles. For some people, your heel might not touch the floor completely, so use a rug or folded blanket for support.
Image source: verywellfit
13. Standing Half Forward Bend (Ardha Uttanasana)
You will get a full stretch in your back, thighs, and calves as you press your palms or fingertips to the floor while executing this standing position. This is one of the great yoga poses for upper back tension too.
Image source: Yoga Today
14. Extended Triangle Pose (Trikonasana)
If you have challenges with sciatica, back pain or neck pain try this exercise. It will also aid in the relief of anxiety and stress.
15. Locust Pose (Salabhasana)
During this yoga for back pain pose, you perform an easy backbend. Gradually, you gain more strength in your legs, arms, and torso.
16. Cobra Pose (Bhujangasana)
This yoga pose is similar to the Spinx pose. It strengthens your spine and relieves back pain.
17. Half Lord of the Fishes Pose (Ardha Matsyendrāsana)
This gives you a nice, clean stretch. Your organs are stimulated and you feel more energized afterward.
18. Chair Pose (Utkatasana)
Your entire body will be engaged in this yoga position, another popular one that you may have heard of. You can expect to work the muscles in your legs and arms.
Image source: Rishikul Yogshala
19. Seated Forward Bend (Paschimottanasana)
As you execute this position, expect to engage your hip joints, pelvis, hands, elbows, buttocks, thighs and back. You will gain more flexibility as you practice over time.
20. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
You can use a folded towel to assist in keeping your leg in position and getting a full stretch. This is especially helpful when you need to press your heel towards the ceiling. It offers stability and resistance.
These beginner yoga for back pain poses are simple and easy. They will help you to gain flexibility, especially if you are a newbie to yoga.
SEE ALSO: Yoga for Beginners: A Definitive Guide If You’re New To Yoga
More Advanced Yoga Poses for Upper Back Tension
There are different levels to every exercise regimen and the same applies to yoga.
Certain positions require way more agility and strength than others do. This you will gain over time. However, the following positions can be attempted if you are in an intermediate or advanced class.
You will find yoga poses for upper back pain also help to strengthen your back and improve balance.
Some of these postures include:
21. Warrior I Pose (Virabhadrasana I)
22. Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana)
23. King Pigeon Pose (Rajakapotasana)
24. Supported Headstand Pose (Sirsasana)
25. Dolphin Pose (Ardha Pincha Mayurasana)
26. Marichi's Pose (Marichyasana III)
27. Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangusthasana)
28. Upward Plank Pose (Purvottanasana)
29. Half Frog Pose (Ardha Bhekasana)
30. Revolved Triangle Pose (Parivrtta Trikonasana)
31. Side Crow Pose (Parsva Bakasana)
32. Firefly Pose (Tittibhasana)
33. Upward Bow / Wheel Pose (Chakrasana)
34. Supported Shoulderstand (Sarvangasana)
35. Crane / Crow Pose (Bakasana)
Start Practicing Yoga for Back Pain Today
All you need is ten to fifteen minutes every day.
Take some time in the morning or evening, and stretch those achy joints and muscles. Whether it is the cat, cow, dolphin, crane, Spinx or any other yoga pose, they do take time to perfect. However, when done correctly and safely, these yoga poses for back pain can bring you relief today.
It is best to escape to a quiet place where you can unwind. The fewer disruptions that you have, the better your sessions will be.
You want to avoid your yoga causing lower back pain. So, do it right and safely! As always, please consult a doctor before starting any exercise regime.
Also, you can use the breathing techniques during your yoga for back pain beginner’s classes. It helps to oxygenate your blood and breathing deeply will ease the tension in your mind, body, and spirit.
Have you tried yoga for back pain? Any results to share?
Let us know your experience in the comment fields below.
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