The Top 6 Yoga Poses to Relieve Back Pain

The Top 6 Yoga Poses To Relieve Back Pain

Discover 6 simple yoga poses that will relieve back pain and help you feel at ease.

Yoga is a great way to keep your body in shape and make sure that you stay physically fit. Not only is it easy to do at home, but the benefits go well past your physical health. Yoga can also reduce your stress levels, allowing you to experience an improved mood and more energy.

You have probably heard that different yoga poses focus on different regions on your body, thus making it beneficial for you.

But can yoga reduce back pain?

With regular practice and proper form, it can certainly help. Especially, when you practice the 6 yoga poses we are about to share with you.

If you are suffering from back pain, you might be feeling frustrated and helpless. Chronic back pain can make daily activities difficult and may have an effect on your general quality of life.

But it’s important not to lose hope.

Practicing yoga regularly can help relieve you of your back pain, while also strengthening other parts of your body and helping you feel more relaxed.

Let’s take a look at the top 6 yoga poses that can help reduce your back pain!

The Top 6 Yoga Poses to Relieve Back Pain

1. Cat and Cow Pose

The cat and cow pose is one of the most distinct poses of yoga that can help relieve you of your back pain with regular practice. All you have to do is get on all fours and make sure that your knees and wrists are shoulder-width apart. This exercise helps improve blood flow, posture and balance, resulting in lower back pain. Don’t forget to breathe while you are dropping your head down and rounding up your spine in a cat pose and then tilting your head up while arching your back into a cow pose.

Cat and Cow Pose

2. Downward-Facing Dog Pose

The downward-facing dog pose works the important muscles in your back and legs that enable you to have a stronger back. This pose is especially helpful in minimizing your pain while stretching and strengthening your full body. You will need to get down on all fours, then straighten your legs with your hands extended on the floor. If you're new to this exercise and have tight hamstrings you can start with your legs bent. Try to straighten your legs while making sure your head is between your arms the whole time.

Downward-Facing Dog Pose

3. Sphinx Pose

The sphinx pose makes sure that your back is in good shape because of the way that it is performed. It tones the muscles in your back and helps you improve your posture as well. To do this pose, you need to lay on your stomach and then lift your upper body up by keeping your elbows beneath your shoulder and hold the pose for a couple of minutes. If you're just starting out, this pose is perfect for beginners.

Sphinx Pose

4. Supine Twist Pose

Get rid of your back pain easily through the supine twist. This pose helps you stretch out your back muscles, enabling them to release any built-up tension. Lay down on your back with your arms stretched out in a T or cactus shape. Bring your knees towards your chest and then slide your knees towards your side. You should hold this pose for 2 to 4 minutes and then switch sides. This will strengthen your core while relaxing and lengthening your spine.

Supine Twist Pose


5. Locust Pose

The locust post can help ease tension in the back, allowing you to be more comfortable. Lay down on your stomach with your arms stretched out in front of you, then gently lift your arms and legs upwards, while making sure your head is aligned. This will cause a slight pressure on your back which will help ease your pain. Doing this exercise will help strengthen the muscles on your back and neck, helping with your long term pain.

Locust Pose


6. Childs Pose

Childs pose is one of the most relaxing poses and is great for beginners. Not only is it easy to do, but it can greatly reduce pain by stretching our arm and back muscles. To perform this pose, kneel down and rest back on your calves. Then, lower your upper body to the ground, folding yourself over and stretching your arms above your head. Reach out as far as you can while resting your forehead on the ground.

Childs Pose


Closing Thoughts

Most of our discomfort arises from poor posture and stress. With these 6 yoga poses, you can help improve your back muscles and every part of the body that is put into use while doing these poses. You can easily get started at home and modify each pose to fit your level of experience.

Don’t forget to check out all of our yoga gear to help you get started!

Disclaimer: The information presented on this website is for general informational and educational purposes only and is not a substitute for professional medical advice from your doctor or other healthcare professionals.

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