The Five Best Yoga Asanas For Back Pain

July 21, 2017 16:53
The Five Best Yoga Asanas For Back Pain

The Five Best Yoga Asanas For Back Pain:- Do you experience an achy back? Then, try giving yoga a go. Yoga, the power of the ancient practice mainly focuses on stretching, strength and flexibility and also to relieve back soreness. In fact, multiple studies have shown that when it comes to improving back function, yoga can even provide the usual care for back pain.

Study says, individuals who took yoga or stretching classes are more likely to cut back on pain medications for their back aches. However, yoga is not a good idea for those who have severe pain. Those with occasional soreness or acute aches may greatly benefit from certain postures. These postures can help lengthen your spine, stretch, strengthen your muscles and return your back to its proper alignment.

Yoga For Back Pain

Before starting a new fitness regimen, it is always a good idea to ask your doctor, especially if you are prone to pain. Try these seven soothing poses for back pain, once you get the green light. You can do these poses in any order. Increase the intensity gradually, by holding them for longer amounts of time.

Yoga Poses For Back Pain Relief

1) Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana

A great and a classic yoga pose for total body stretch. The large muscles or the back extensors are mainly targeted, that help form your lower back, support your spine, and help you stand and lift objects.

How To Do It:

- Start on your hands and knees, with your hands slightly in front of your shoulders.

- Raise your knees away from the floor by pressing back and toward the ceiling lift your tailbone up.

- For an added hamstring stretch, gently push your heels toward the floor.

- Hold the position for 5 to 10 breaths, and repeat the pose five to seven times.


- Stretches the shoulders, hamstrings, calves, arches and hands

- Strengthens the arms and legs

- Helps relieve the symptoms of menopause

- Relieves back pain

- Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

2) Balasana (Child’s Pose)

It may look like you are resting, but child’s pose is an active stretch that helps elongate the back. It is also a great de-stressor before bed at the end of a long, exhausting day.

How To Do It:

- With your arms stretched out straight in front of you, start on all fours. Sit back so that your butt muscles come to rest, just above. Make sure your do not touch your heels.

- Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.


- Gently stretches your lower back, hips, thighs, knees and ankles

- Relaxes you spine, shoulders and neck

- Increases blood circulation to your head which reduces headaches

- Calms the mind (central nervous system) thus helping relieve stress and tension

- Deeply relaxing for the back

3) One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

One Legged King Pigeon Pose

Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It may not appear like the most apparent position to treat a back pain, but to lower back pain, the tight hips can be a contribution.

How To Do It:

- Start in downward-facing dog with your feet together.

- Then draw your left knee forward and turn it out to the left so your left leg is bent and near-perpendicular to your right one; lower both legs to the ground.

- You can simply keep your back right leg extended straight behind you, or for an added hamstring stretch - seasoned pigeon posers, only!

- Pull your back foot off the ground and in toward your back carefully.

- Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.


- Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck

- Stimulates the abdominal organs

- Opens the shoulders and chest

4) Trikonasana (Triangle Pose)


A great pose for strengthening the legs and back is the triangle pose. Along the sides of your torso, it can help lengthen your muscle while stretching the muscle fibers along your outer hip (your IT, or iliotibial, band).

How To Do It:

- Start standing straight with your feet together.

- Next, back three to four feet lunge your left foot, and point your left foot out at a 45-degree angle.

- To the side, turn your chest and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight.

- You may not be able to touch the ground with your right arm at first, so do not over-stretch - only bend as far as you can while maintaining a straight back.

- Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.


- Strengthens the legs, knees, ankles, arms and chest

- Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine

- Increases mental and physical equilibrium

- Helps improve digestion

- Reduces anxiety, stress, back pain and sciatica

5)  Cat And Cow Pose (Marjaiasana - Bitilasana)

Cat And Cow Pose

Treat an achy, sore back with these perfect poses of cow and cat. This yogasana stretches loosen back muscles, whether as part of a yoga routine or as a warm-up for another workout.

How To Do It:

- Starting in an all-fours position, move into cat pose by slowly pressing your spine up, arching your back.

- Hold for a few seconds and by scooping your spine in, move to cow position, by pressing your shoulder blades back and lifting your head.

- Moving back and forth from cat to cow helps move your spine onto a neutral position, relaxing the muscles and easing tension.

- Repeat 10 times, flowing smoothly from cat into cow, and cow back into cat. Repeat the sequence as needed.


- Stretches the back torso and neck

- Provides a gentle massage to the spine and belly organs

- Stretches the front torso and neck


If you enjoyed this Post, Sign up for Newsletter

(And get daily dose of political, entertainment news straight to your inbox)

Rate This Article
(0 votes)