23 Best yoga poses for back pain relief

Bad postures while sitting and standing, lifting weights the wrong manner, incorrect sleeping postures, lack of exercise, excessive restlessness, tummy fat, obesity, etc are some of the common causes behind back pain and the core result of the triggers is an inflexible back. Now say goodbye to this back pain with these easy and simple yoga poses. Keep reading this post at Vkool.com site to know more these yoga poses for back pain

23 Best Yoga Poses For Back Pain Relief That Work

1. Vrikshasana Or Tree Pose

yoga poses for back pain - vrikshasana or tree pose

Yoga poses that help cope with both root causes and symptoms of back pain. Click To Tweet This is one of the best yoga poses for back pain. This pose strengthens and elongates your spine. In addition, it also strengthens and stretches your hamstrings. Furthermore, it corrects your posture and strengthens the back muscles.

How to do it:

  1. First of all, you stand erect with the hands on the sides. Next, rest the right sole flat on your left thigh by bending your right knee.
  2. Your sole should be put firmly on your thigh. Keeping your left leg, spine along with neck erect, balance the body.
  3. Inhaling deeply, lift the hands above the head, palms joined in the Namaskar mudra.
  4. Keeping the head erect, concentrate on an object placed along your line of sight.
  5. Breathe deeply and keep the pose for around fifteen seconds, enjoying the relaxation which creeps into the body with each breath.
  6. Exhaling gently, bring the hands to rest on your sides, while bringing your legs back to the initial position.
  7. Repeat this procedure with your left leg.

Learn more: 30 Best Exercises For Treating Shoulder Pain Relief

2. Utthita Trikonasana Or Triangle Pose

yoga poses for back pain - utthita trikonasana or triangle pose

This pose stretches plus strengthens your hips and hamstrings.  It also opens the chest, hips and shoulders.  It stretches and tones your groins and calf muscles as well. In addition, it removes back pain by correcting your posture.

Instructions:

  1. Stand erect and your hands by your side of the body. Next, stretch the left leg outward and then turn the left foot to form a 90-degree angle with your leg.
  2. Now, rake a deep inhalation and raise the right hand above the head while the left hand touches your left foot.
  3. Alternatively, you can put the left hand on one block for support. Ensure that the thighs are engaged.
  4. Gaze towards these fingertips of your right hand. Breathe deeply and keep the pose.
  5. Taking a deep exhalation, relax, lift the body and return to the starting position.
  6. Repeat the same with your other side.
  7. Ensure to keep the spine erect during this total back pain yoga process.

3. Tadasana Or Mountain Pose

yoga poses for back pain - tadasana or mountain pose

This is also one of the easiest yoga poses for back pain. This pose stretches and elongates your back muscles and spine as well. Additionally, it strengthens and tones your back, hamstrings and hips. Moreover, it corrects the posture.

How to do it:

  1. The first step is to stand straight with your neck and spine erect, feet spread out at the shoulder-width. Then, draw the chin inwards and rest the hands on the sides.
  2. Taking a deep inhalation, raise your hands plus ankles upwards.
  3. Standing on the toes and keeping the breath, balance yourself for around 15 seconds.
  4. Exhale and relax to return to the starting position.

4. Adhvo Mukha Savanasana Or Downward Facing Dog Pose

yoga poses for back pain - adhvo mukha savanasana or downward facing dog pose

This pose strengthens and tones your hips, arms, legs, spine and back.  It also stretches and elongates the spine and back as well. Plus, it flattens and tones your abs.

Directions:

  1. Firstly, you need to stand erect with the hands resting on your sides. Taking one deep breath, bend forward, leaving the body to fall off from your hips.
  2. Let your hands touch the floor. Next stretch the right leg backwards first, and after that stretch out the left leg.
  3. Let your palms be placed on your floor firmly. Then, balance yourself on your toes and stretch until you feel one tingle on the hamstrings.
  4. The head should face your ground with the chin touching your chest.
  5. Breathe normally and relax while you try to stretch the back by pushing the head and shoulders inwards.
  6. Exhale and return to the initial pose. This is one of the best yoga poses for back pain.

5. Ardha Matsyendrasana Or Half Fish God Pose

yoga poses for back pain - ardha matsyendrasana or half fish god pose

Looking for the best yoga pose for back pain, you should not pass this pose. It helps in correcting spinal issues and massaging the spinal muscles. Plus, it improves blood circulation to your back and spine. Moreover, it also corrects your posture and improves spinal flexibility.

How to do it:

  1. Sit erect with the legs stretched out. Then, press your right heel against the left perineum. Thereafter, interlock the left ankle against your right knee.
  2. Twist the trunk to your left while raising your right hand, bent at your elbow.
  3. Let the elbow rest on your folded left knee. Your left hand should be put a little behind the body, palm resting on your floor.
  4. Keep the position for around 15 counts prior to relaxing.
  5. Do the same procedure with your other side.

6. Bitilasana Or Cow Pose

yoga poses for back pain - bitilasana or cow pose

This yoga pose corrects posture problems and tones your abs. It also strengthens and stretches your back, torso and neck as well. So, it eases and inhibits back pain problem.

Instructions:

1.      Come down on all the fours. Ensure that your wrist is in line with the shoulders and elbows, while the hips and knee joints come in line.

2.      Then, rest the palms on your mat with the fingers spread out.

3.      Taking one deep inhalation, push the chest along with seat bones up, sinking the abdominal muscles towards that mat.

4.      Your eyes and neck should be up.

5.      Keep the position for about fifteen counts, exhale and return to the initial pose.

Learn more: 15 Inner Thigh Workouts At Home For Men And Women

7. Marjariasana Or Cat Pose

yoga poses for back pain - marjariasana or cat pose

This is also one of the greatest yoga pose for back pain.

How to do it:

  1. The first step is to come down on all the fours. Ensure that your wrist is in line with the shoulders and elbows, while the hips and knee joints come in line.
  2. Then, rest the palms on your mat with the fingers spread out.
  3. Take one deep exhalation and later bend the back while you tuck in the abdomen.
  4. Bend the head down in such a manner that the chin rests on your chest.
  5. Hold this pose for 15 counts. Now inhaling deeply, return to the starting position.

8. Baddha Konasana Or Butterfly Pose

yoga poses for back pain - baddha konasana or butterfly pose

This pose is also one of the best yoga poses for back pain. This pose helps in alleviating back pain triggered thanks to posture. It also tones and strengthens your inner groins and thighs. In addition, it aids in opening up the lower back.

 Instructions:

  1. First of all, you need to sit on your mat with the spine erect, legs stretched out in front of you, and hands resting on your sides.
  2. Push the knees outwards and next bend them in such a manner that the feet’s soles come into contact.
  3. Hold the feet away from your body at a distance that doesn’t give you knee pain.
  4. Now keeping the spine erect, press these outer edges of the feet firmly.
  5. Do 15 counts prior to relaxing.

9. Eka Pada Rajakapotasana Or One-Legged King Pigeon Pose

yoga poses for back pain - eka pada rajakapotasana or one-legged king pigeon pose

This yoga pose helps in easing back pain and alleviating sciatica. Additionally, it strengthens and stretches your thighs, groins, spine and back.

Instructions:

  1. Stretch the left leg backward. Then, fold the left leg, aligning this with your back and allow your left toes to gaze at the ceiling.
  2. Bring the right hand backwards, folding this at your elbow, so as to attain the left toes.
  3. Tilt the head backwards to let your left foot’s sole touch the head. Then, gaze at the ceiling.
  4. Hold this pose for a count of ten and slowly relax.

Learn more: The Book Of Bodyweight Exercise

10. Apanasana Or Knees To Chest Pose

yoga poses for back pain - apanasana or knees to chest pose

General speaking, this is also considered as one of the best yoga poses for back pain. It stretches, tones and massages the back muscles. Plus, it removes back pain and sciatica. Moreover, it alleviates back pain triggered thanks to air trapped in your abdominal region.

How to do it:

1.      The first step is to lie on the back, legs stretched out totally. Inhale deeply, and when you slowly exhale, raise the legs plus fold them at your knees.

2.      Hold your knees, letting your fingers clasp together.

3.      Then, pull the knee close to the chest while you lift the head. Your thighs should be put firmly on your tummy.

4.      Hold this pose, with deep breathing, to one count of 10.

5.      Inhale and release the legs and hands, relax to return to the initial position.

Learn more: 6 Tips To Treat Chest Pain Naturally At Home

11. Pashchimottanasana Or Seated Forward Bend Pose

yoga poses for back pain - pashchimottanasana or seated forward bend pose

This yoga pose strengthens and elongates your spine. Besides, it enhances flexibility and elasticity of your spine and back. Plus, it eases a stiff back as well as the spine.

Instructions:

  1. Sit erect on your mat, legs stretched out plus held firm. Now taking a deep inhalation, raise your hands over the head.
  2. Exhaling, bend the body while letting your hands touch the toes.
  3. Hold the pose while you indulge in deep breaths for around 6 seconds or fifteen counts, without bending your knees.
  4. Take one deep inhalation, relax and then come out of this pose.

12. Dandasana Or Staff Pose

yoga poses for back pain - dandasana or staff pose

This yoga pose corrects your posture. It stretches, tones and strengthens your back muscles. Additionally, it improves your body’s flexibility levels, removing back injuries. Moreover, it helps to make awareness about the body.

How to do it:

  1. Firstly, you need to sit on your mat with the legs stretched out in front of you. Holding the thigh muscles firmly, flex the feet.
  2. Keep your neck and back erect, while your palms rest on that mat. Then, stack up the shoulders atop your hips.
  3. Gently lift your heels off the floor, creating a 30 degrees angle.
  4. Hold the pose for fifteen counts and relax to return to the starting pose.

There are a lot of yoga poses for back pain presented in this article, keep reading it!

13. Agnistambhasana Or Fire Log Pose Or Double Pigeon Pose

yoga poses for back pain - agnistambhasana or fire log pose or double pigeon pose

Looking for the best yoga poses for back pain, you should not miss this one.

How to do it:

  1. Sit erect with the thighs engaged, legs stretched out.
  2. Cross the legs in such a manner that the right foot rests on the left thigh and your left ankle is stacked beneath the right knee.
  3. Hold the hands on the sides of the body, palms resting on your ground.
  4. Keeping your neck and back erect, flex your feet.
  5. Relax and stretch the legs out. Do the same with your other side too.

14. Supta Vakrasana Or Reclining Spinal Twist Pose

yoga poses for back pain - supta vakrasana or reclining spinal twist pose

This yoga pose twists your spine and removes the stiffness experienced in your spine. It also opens up your stiff lower back plus eases the pain. Furthermore, it massages your back muscles.

Instructions:

  1. Lie on your mat in the supine position with hands resting on your sides, the legs stretched out. Then, bend your knees, creating a ninety-degree angle with your floor.
  2. Stretch the hands out on either side, accompanying your palms resting on your floor. Inhale and later exhale while you twist the body to your left with the head turned to your right.
  3. The hips and knees should be stacked. After that, suspend the breath and hold this pose for a count of ten.
  4. Exhale, relax and return to the normal position.
  5. Repeat with your other side.

15. Shalabasana Or Locust Pose

yoga poses for back pain - shalabasana or locust pose

This yoga poses aids in strengthening your muscles around your spine. It also enhances the flexibility of your spine. It strengthens and tones the chest and arms as well. It provides intense cure from back pain.

Directions:

  1. Lie on your yoga mat on the arms, abdomen resting alongside your body.
  2. With a deep exhalation, raise your legs up plus straight to the optimum possible extent; your knees should be straight.
  3. Stretch the hands backward while you lift the body just up to the chest.
  4. Breathing normally, and retain the position for one count of 8.
  5. Exhale, relax and return to the initial position.

16. Dhanurasana Or Bow Pose

yoga poses for back pain - dhanurasana or bow pose

This pose tones and strengthens your back muscles as well as the spine. It also enhances the flexibility of the back by removing the stiffness.

How to do it:

  1. Lie down on the yoga mat on your hands, abdomen resting on either side of your body. Next bend your knees and then bring the feet as close as you can to the buttocks.
  2. Inhale deeply, stretch the hands backwards, raising your chest and head as well.
  3. Now, tilt the head backwards as you keep your ankles with the hands.
  4. Normally breathing, stretch backwards as much as you can while bending the body back to resemble one bow.
  5. Hold this pose to one count of 8. Exhale and relax to return to the starting position.

17. Shashankasana Or Rabbit Pose

yoga poses for back pain - shashankasana or rabbit pose

This pose stretches and strengthens the spine. Particularly, it puts an end to the anxiety and stress levels as well. It eases digestive disorders, giving the cure to back pain.

Instructions:

  1. Start this exercise by sitting in Vajrasana. Now inhaling deeply, raise your hands above the head.
  2. Taking one deep exhalation and bend forward gently; let your body fall away from your hips.
  3. Try to touch your floor with the forehead while your hands rest on that floor from your elbow.
  4. Breathing normally, and hold this pose to relax completely.
  5. Take one deep inhalation and return to Vajrasana.

18. Setu Bandhasana Or Bridge Pose

yoga poses for back pain - setu bandhasana or bridge pose

Generally, this is also one of the most effective yoga poses for back pain. It helps in stretching and strengthening your back. It also alleviates anxiety and stress.

How to do it:

  1. Lie down on the yoga mat in supine position, the hands resting on your sides, with the palms facing that mat.
  2. Bend the knees thus they come perpendicular to that mat, soles resting firmly on that mat.
  3. Taking one deep inhalation, push the chest along with pelvis up.
  4. Hold this pose and now balance yourself for up to one count of 10.
  5. Exhale and relax to return to the starting pose.

19. Navasana Or Boat Pose

yoga poses for back pain - navasana or boat pose

Generals peaking, this yoga pose strengthens your abdominal muscles and back. It tones your abs, arm and legs muscles. Moreover, it alleviates mild back pain.

Instructions:

  1. Lie on the yoga mat in supine position, palms facing the mat, hands resting on your sides.
  2. Take one deep inhalation and raise your legs, torso and hands, forming a 45-degree angle with your floor.
  3. The body will look like a ‘V’. Then, balance on your seated bones.
  4. Make sure the arms are always in line with the shoulders.
  5. Hold this pose for around a count of ten, exhale and later relax.

20. Bujanghasana Or Cobra Pose

yoga poses for back pain - bujanghasana or cobra pose

Instructions:

1.      Lie down on the floor in the supine position with your heels in contact, legs pointing out.

2.      Bring the hands on either side of your chest, palms on your floor, in line with your chest.

3.      Now, taking one deep inhalation, move your shoulders and head backwards, without exerting pressure on your palms, just up to the navel.

4.      Hold this pose, breath suspended, for about a count of 10.

5.      Exhaling deeply, relax and return to the initial position.

21. Upward-Facing Dog

yoga poses for back pain - upward-facing dog

This pose opens up your chest, engages your back, and stretches your abdominal muscles.

Instructions:

  1. Start lying flat on your floor with the palms facedown by the middle of the ribs.
  2. While you draw your legs together and press the tops of the feet into the floor, use the

strength of the back, not the hands, to raise the chest off the floor.

  1. Then, allow the legs extended straight out at first.
  2. Keep the position for around five to ten breaths, and repeat as required.

22. Upward Forward Bend

yoga poses for back pain - upward forward bend

This is also one of the best yoga poses for back pain.

Instructions:

  1. Stand straight with your feet shoulder-width apart, and theknees loose, not locked. While exhaling, hinge at the waist and bend forward, attaining toward the floor.
  2. Do not worry if you cannot reach all the way to your floor at first; just end wherever your hamstrings feel one comfortable stretch.
  3. Repeat the pose 5 to 7 times.
  4. Lastly, you bend hold this position for five to ten breaths.

23. Child’s Pose

yoga poses for back pain - child's pose

How to do it:

  1. Begin on all fours with the arms stretched out straight.
  2. After that, sit back so the glutes come to rest just above, yet not touching your heels.
  3. Hold this position for five to ten breaths, and do as many times as required for a soothing, good stretch.

Learn more: Neck Strengthening Workouts At Home With And Without Weights

Few Other Tips:

Together with all the yoga poses for back pain, you have to follow these tips mentioned below to remove your back pain:

  1. Stay away from slouching.
  2. Be additional conscious about your posture.
  3. Stay away from using one pillow while sleeping.
  4. Apply one hot water bag to enhance blood circulation at your affected area and to fight the pain.
  5. Hold the back supported always.
  6. Bend your knees while you lift heavy objects.
  7. You should include natural supplements in the diet, if you have recurring back pain.

To get more information related to useful yoga and exercises, go to our main Fitness page. After studying the writing of 23 best yoga poses for back pain relief, hope that this article will help you learn more some effective and easy yoga poses for back pain. If you have any question or comment, please leave them below, I will respond you as soon as possible. Do you know any other yoga poses for back pain? Share with us right below.

Recommended articles:

17 Best Yoga Poses For Treating High Blood Pressure

54 Simple Yoga Poses For Women To Do At Home Or Work

24 Health & Beauty Advantages Of Doing Yoga & Meditation Daily At Home

Yoga Poses For Slimming Your Face

13 Natural Solutions For Upper Back Pain

Home remedies, Exercises & Stretches For Treating Lower Back Pain

30 Natural Solutions For Back Pain And Leg Pain Relief

23 Health Advantages Of Exercise & Physical Activity For Adults

Want More Content Like This In Your Inbox?

Join The Discussion

JOIN THE CONVERSATION
Comments JOIN THE CONVERSATION