Back pain is one of the most common reasons people start doing yoga. Here are 10 yoga poses for back pain, so you leave the mat feeling better.

Imagine a morning, you wake up and your back doesn’t even pain a bit! Such a reviving dream right? Back pain has become a plague that everybody irrespective of their age or gender suffer with. Here’s a facile tip for relieving your back pain, Yoga back poses. You may never believe, that there are numerous best yoga for back pain poses. Yoga asanas for lower back pain release the tight muscles in your back and alleviates your pain, gifting you a healthy and happy forever.

Its proven that yoga benefits our body in end number of ways. It plays its part in our health, both physical and mental, release our stress, boosts up our concentration level and so on… Yoga for back pain is the unscathed and a regular capsule that you can intake without a pause of a second thought. Yoga which is a mind body therapy, known for its various postures and poses, is the primo medication from the trauma of your never ending back pain.

These yoga asanas for lower back pain, done right, release your muscles and strengthen your body thereby releasing pain. Practicing yoga for a daily basis, allows your mind to listen to your body and its whispers. This keen power of concentration serves your mind to keep track on your body pains, where you are holding your tension, and where do you have the imbalances.  That's why yoga for back pain is an inevitable exercise.

In the vast ocean of health products and exercises created by a world of unhealthy or fit freaks, there do exist various other methods for relieving your back pain. It could be other exercises, medicines, belts or anything. But why yoga for back pain? A perennial question that may arise in your mind. Here’ the answer to it.

This ancient traditional practice, unlike other strenuous exercises, is best not only for your physical pain, but also for the perception of pain and mental health. The use of various postures incorporated various muscles, which in turn strengthen these muscle groups giving it the bones the strength to be alive. Most of the postures strengthens our back muscles, helping the spinal cord to maintain the upright position without giving much stress. If spines relieve stress, you relieve your stress muscles which results the birth of healthy muscles, releasing you from the grabs of back pain. A healthy spine and a painless life would be the dream of almost all. So let’s dive in to 10 types of yoga for back pain, to make your life ease

What you should know about back pain?

One of the most common reasons individuals see the doctor or miss work is back discomfort. Back pain can be anything from a dull ache in the muscles to a shooting, searing, or stabbing pain. Furthermore, discomfort may travel down your leg or intensify when you bend, twist, raise, stand, or walk. Back discomfort is usually associated with the following conditions:

  • Muscle or ligament strain - Back muscles and ligaments can be strained by repeated heavy lifting or a sudden uncomfortable movement. Constant tension on your back might produce severe muscle spasms if you're in poor physical shape.
  • Bulging or ruptured disks - Disks function as cushions between your spine's bones. A disk's soft substance might expand or rupture, putting pressure on a nerve. A bulging or ruptured disc can cause no back discomfort. Disk disease is frequently discovered by chance when you receive spine X-rays for another cause.
  • Arthritis - The lower back can be affected by osteoarthritis. In certain circumstances, arthritis in the spine can cause spinal stenosis, narrowing the area around the spinal cord.
  • Osteoporosis - If your bones become brittle, the vertebrae in your spine might suffer severe fractures.

Understanding your lower back muscles before doing yoga for back pain

Extensors, flexors, and obliques are three types of back muscles that assist the spine work properly.

  • Standing and lifting items are made possible by the extensor muscles linked to the rear of the spine. The erector spinae is a pair of massive paired muscles in the lower back that support the spine, and gluteal muscles are among these muscles.
  • The flexor muscles are linked to the front of the spine and allow the lower back to flex, bend forward, raise, and arch.
  • The oblique muscles are linked to the sides of the spine and aid in spinal rotation and posture.

NO Back Pain: Benefits of having a Strong Back 

Strengthening The Back Can Improve Posture

Correct posture is a fantastic way to avoid back discomfort. Chiropractors recommend strengthening your back muscles, which may be accomplished through various yoga for back pain poses, weightlifting, and other back-focused activities. 

Strong Core Muscles Can Help Prevent Back Pain

One of the most crucial aspects of preventing back discomfort is maintaining proper posture. According to chiropractors, if you have trouble sitting up straight, you might try adding a few exercises and yoga for lower back pain to your regimen to strengthen your core muscles.

Strengthening The Back Can Secure Stability Of The Spine

Strong back muscles, according to research, can assist maintain the joints of the spine free of constriction. Chiropractors acknowledge that a stable spine is encouraged when the back muscles can provide support and relieve part of the load.

Is Yoga good for back pain?

Yoga back poses are moderate exercise that can help you keep your back strong and flexible. Yoga for lower back pain is also one of the most effective methods for reducing back pain, the most prevalent cause of pain and impairment in older people.

Yoga entails a sequence of positions, often known as postures and breathing exercises. Yoga poses for back pain teach you how to stretch and strengthen your muscles, which may help you reduce muscular stress, increase flexibility and strength, and enhance your balance and bone strength.

Yoga back poses can aid the muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilise your vertebrae, and the transverse abdominis in the belly, which also helps stabilise your spine, especially if you have low back discomfort.

Yoga for Lower Back Pain: 10 Yoga stretches for lower back that work

  1. Extended triangle

Explore the flexibility of your body, because it has vibrant miracles hidden inside. In this yoga for back pain relief pose,You have to stretch your both hands wide and one leg aside. Now touch your extended feet forming a triangle posture. This back pain yoga asana does help in stretching your muscles, spine, and leg, thereby alleviating the pain in concentrated areas. Along with pain you ease out your stress and anxiety too. Isn’t it so pleasing to just think about it!

‍extended triangle pose
  1. Down ward facing dog

Sounds hazy! But works crazy. This yoga for lower back pain relief posture can be akin to your push-up posture, not as a whole, but a mini version. Here you don’t have to lie completely down. Rather your knees under your hips and hands under your wrist. (more like a dog, as the name suggest, maybe that’s why dogs never have back pain!). now you have to press yourself back in your hands and raise your knees. Repeat it till you sweat, this makes your muscles strong.

‍downward dog pose
  1. Sit and twist

May be the stretching exercise for the bunch of lazy lads! In this back pain relief yoga pose, sit with your legs straight, raise your left leg and keep it aside the right. Your arm should exactly be behind your sitting bone. With continues inhale and exhale rotate yourself sideways, stretching bits and pieces of your muscles. Stay in this yoga for spine pain asana for about 1 minute and repeat it on the other side. This is one of the most effective yoga poses for back pain.

‍sit and twist pose
  1. Pigeon pose

This yoga for back pain posture, is not as sweet as it sounds. This back pain yoga asana might be a little bit hurdle for a beginner, but is worth doing. First you have to start in downward facing dog position with your feet’s together. Hold this position for 5 to 10 minutes and change the side. (keep in mind slow and steady wins the race, never rush which may lead you to harsh crashes)

‍pigeon pose
  1. Cat and cow

Just as the name suggest, you have to maintain the posture of a cat and a cow, in four legs. Move your neck and body inwards and outwards, stretching out your tensed back muscles. This back pain yoga is the combo of ease and effective.

‍cat and cow pose
  1. Locust

This yoga for back pain posture, has the greater chance to ward off back pain forever from our mind, but with time. Lift your torso and legs gently off the mat (upside position) in every inhale press your belly to the floor. This helps in releasing the built up tension easily.

  1. Baby cobra

This can be a continuous back pain relief yoga exercise just after the locust. As this have already activated your lower back muscles, the benefit doubles. In the baby cobra style, you lift the torso with the support of your arms and shoulders. Try it softly with your back muscles (don’t break your back). Keep the shoulders away from your ears, so that you abide yourself from creating any new tension in the upper back, remember this is to relieve your back pain.

cobra pose
  1. Forward bent

This forward bent pose which is done by sitting down in a position, with your legs straight, is one of the common yoga for lower back pain. Bend forward from your hips and try touching your feet’s straight. You’ll find it hazardous at first but practice makes you a healthy being! This asana helps to relief neck pain as well as back pain.

forward bend pose
  1. Leg extension

This back pain relief yoga pose is done by lying on your stomach on the floor. While you firmly keep your pelvis, legs and feet on the floor, slowly lift your neck, chest and head upward. Extend the forearms out in front of you, to support the weight of your torso. Never forget to inhale and exhale, which suffice in boosting your circulation level.

leg extension‍ pose
  1. Legs up the wall

After all the hectic and sweating postures, you can totally enjoy and immerse in this yoga for spine pain asana. It let go of all the efforts in the muscles and releases the tension from mind and body. Keeping your legs straight stretched up, is quiet a fun posture to relax and may be doze off too! Wow! Sleep and exercise that’s sounds great right!

‍legs up the wall pose
These are some of the best yoga for back pain poses you can try. Listen to the whisper of your body treat it with love, so that it never screams out in pain. Make yoga a practice because constant rest can rust your body and muscle health. Your body has had enough pain, now it’s time to heal it off.

These are the Yoga Poses to avoid for lower back pain (that are easy but dangerous)

Camel Pose

Camel Pose is intended to stretch the front side of the body, particularly the abdominals and chest, but it also places a lot of pressure on the lower back. This might be problematic if you have a low back condition or a disc problem.

Full Wheel Pose

To be clear, unless you are an intermediate to experienced yogi, you should not attempt this posture. It necessitates a lot of flexibility and strength. Even if you have the skills to pull it off, you should be cautious if you have any form of back problem. 

Boat Pose

This position requires you to tilt your lumbar spine in a way that some individuals may find uncomfortable. If you're prone to back pain, proceed with caution when doing boat posture. 

Shoulder Stand

If you have back or neck concerns, you should absolutely avoid this stance. Although this posture may assist strengthen the core and upper body if done correctly if not, it can place a lot of strain on the neck and spine.

Seated Forward Fold

This position, which demands the rounding of the spine, can be particularly difficult for persons with disc problems. Because the vertebrae are inclined toward each other, this might compress nerves. 

Yoga Or Pilates For Back Pain: Which Is More Effective?

If you want to strengthen your back, consider Pilates or Yoga for lower back pain. Pilates is typically better for relieving back pain because it focuses on strength building and preventing future injuries, depending on the degree of your back discomfort. Pilates focuses on spinal flexibility via articulation and levelling out the spine, which helps to increase core strength and support the back. Although yoga increases spinal flexibility and strength, some postures can worsen back discomforts, such as deep backbends and cobras.

It's all about body strengthening in Pilates versus Yoga poses for back pain. Strengthening your muscles can help you feel better and improve your posture, but you should always check with your doctor before beginning any new exercise programme. Pelvic tilts, chest raises, kneeling arm and leg reaches, and rollbacks are excellent exercises for lower back discomfort.

Treatments To Relieve Lower Back Pain Other Than Yoga

Apart from the yoga asanas for back pain mentioned above, these are few treatments to relieve yoga for back pain:

1. Eat an anti-inflammatory diet

The foods we consume can help prevent and treat various health problems, including back pain. Back discomfort is caused by inflammation, which is your body's normal response to defend itself from injury. 

2. Get enough calcium 

Calcium is essential for good teeth and bones, and taking enough of it (together with vitamin D) can help decrease back discomfort caused by osteoporosis and other disorders that damage bone mass and strength. 

3. Achieve a healthy weight

Carrying too much weight puts a lot of strain on your back muscles and spine. Losing weight might be tough, but it can help control your back pain, prevent the problem from worsening, and even avoid the need for pain medication or surgery. 

4. Consider acupuncture

Acupuncture is a procedure in which small needles are placed into the body to stimulate certain spots or energy pathways, and it is considered to ease back pain by some patients and doctors. Acupuncture is worth trying, even if there isn't enough evidence to propose clinical practice recommendations.

5. Practice mindfulness

Mindfulness and meditation are well-known stress-relieving techniques. However, some studies show that, in the short term, mindfulness can help to lessen the severity of low back pain and enhance back function.

6. Skip the stilettos 

High-heeled sandals, pumps, and stilettos may be trendy, but they can cause muscular overuse and back discomfort by throwing the lower back, spine, and hips out of alignment. Over time, even platform or block heels can harm your back. 


Although a new study supports yoga for back pain, it may not be suitable for everyone. You may begin back poses practising at home in as little as 10 minutes each day. You can lead your practice via books, articles, and online classes. Once you've mastered the fundamentals, you'll be able to build your own sessions intuitively. 

Frequently Asked Questions

1. Which are the best yoga poses for back pain?

  • Cat-Cow
  • Downward-Facing Dog
  • Extended Triangle
  • Sphinx Pose
  • Cobra Pose

2. Can yoga heal back pain?

Yoga is a mind-body treatment that is frequently advised for treating back pain and the tension that comes with it. The right positions may help you relax while also strengthening your body. 

3. Is yoga or pilates good for back pain?

Yoga for lower back pain may be right for you if you want to combine physical recovery with a spiritual experience and breathwork. Pilates is a good option if you want to stay in the physical domain with your workout.

4. Is Cobra pose well for lower back pain?

Even though Bhujangasana can induce back discomfort, it is an excellent yoga posture for relieving and mobilising your spine.

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