Yoga for Back Pain Relief: Best Poses & Benefits

Are you experiencing back pain?

It might be yes. But don't worry, you are not alone; many people like you experience back pain issues at certain stages of life. 

There may be various reasons for your back pain, including injuries, muscle strains, disc problems, and chronic conditions such as osteoarthritis, ankylosing spondylitis, or axial spondyloarthritis. 

However, did you know that the most common cause of back pain among the younger generation is prolonged periods of sitting? Being sedentary all day can weaken your muscles, compromise your posture, and lead to back pain. 

It is characterized by stiffness and tension in the back, which may cause mild to severe pain. It can be short-lived or long-lasting. However, long-lasting back pain can make everyday activities difficult.

Health professionals may recommend various treatment methods to relieve back pain; however, Yoga is one of the most effective treatments. 

Yoga is a mind-body practice that helps your body relax and become stronger. Even practicing yoga for just a few minutes daily can help strengthen your body and alleviate various health issues. Continue reading to discover how yoga poses for back pain can benefit you. 

Common Symptoms of Back Pain

Here are some usual symptoms of back pain commonly seen in people-

• Lower back pain that moves down the buttocks into one or both sides of the legs.
• Soreness in the lower back might cause muscle tightness and muscle weakness.
• Lower back pain, buttock pain, neck pain, stiffness, and pain in the sacroiliac joint.
• Pain in the joint when walking
• Neck pain and stiffness, headaches, and lower back pain

Also read: 11 Yoga Asanas for Liver and Kidney Health.

Causes of Back Pain

Your back has a complex structure of bones, muscles, nerves, and joints that sometimes can make it hard to pinpoint the exact cause of pain. The most common causes of back pain are sprains, minor strains, injuries, or a pinched or irritated nerve. Here are some of the common reasons for low back pain:-

• Sitting in the wrong posture for long hours
• Overuse of muscles due to sports or repetitive movements
• Driving for long hours in a hunched position without breaks
• Twisting or overstretching of the back.
• Lifting, carrying, pushing, or pulling heavy weights incorrectly
• Bending awkwardly for long periods

Common Conditions associated with Back pain

Some conditions may cause low back pain, which requires immediate medical attention-

• Bulging disc
• Osteoporosis
• Disc Degeneration
• Lumbar spinal stenosis
• Skeletal irregularities
• Fibromyalgia
• Spondylitis
• Herniated Disc
• Spondylolisthesis
• Pelvic inflammatory diseases

What are the risk factors for low back pain?

Some people have a higher chance of developing back pain. These include-

• Overweight
• Smoking
• Being Pregnant
• Use of certain medications
• Stress
• Depression
• Age
• Certain disorders like arthritis, osteoporosis, and bone diseases

Read more:  Yoga For Thyroid: 11 effective yoga asanas that will help you manage thyroid.

Best Yoga Poses to Relieve Your Back Pain

Practice these yoga poses daily to alleviate back pain and support your spine. 

1. Cobra Pose (Bhujangasana)

How to Begin:

• How to Begin:
• Start by lying down on your mat.
• Stretch your legs and the tops of your feet, keeping your feet flat on the floor. 
• Place your hands under your shoulders, hugging your elbows close to your body.
• Inhale and slowly lift your chest off the floor, and make sure your 
• pelvis is in contact with the floor.
• Hold the pose for 15-30 seconds, and take deep breaths. 

How It Helps:

Cobra Pose opens the chest, strengthens your spine, and stretches the shoulders and abdomen. It can also help reduce lower back stiffness and improve posture.

2. Child's Pose (Balasana)

How to Begin:

Start with your hands and knees. 

• Kneel on the floor with your toes touching and knees extended apart.
• Sit back on your heels and bring your hips towards your heels.
• Rest your forehead and relax your entire body.
• Hold the pose for 30 seconds to a few minutes, following deep breaths.

How It Helps:

Child pose is good for stretching the lower back, hips, thighs, and ankles. It helps relax muscles, relieve tension, and alleviate pain in the back.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

How to Begin:

• Stand on your hands and knees in a tabletop position. 
• The wrists should be aligned under the shoulders, and the knees should be under the hips. 
• Inhale slowly, look upward in the sky, arch your back, lift your tailbone, and head toward the ceiling (Cow Pose).
• Exhale as you round your spine. Look down toward the floor, focusing on your spine (Cat Pose).
• Continue this flow for 1-2 minutes, and synchronize breath with movement.

How It Helps:

Cat-Cow Pose increases flexibility in the spine, stretches the back and neck, and promotes blood circulation. It helps relieve tension and maintain spinal health.

4. Standing Forward Bend (Uttanasana)

How to Begin:

• Stand with your feet hip-width apart.
• Exhale while folding forward and reaching toward the floor.
• Bring your hands to your legs and relax your neck.
• Maintain a slight bend in your knees, if needed, to avoid strain.
• Hold the pose for 30 seconds to 1 minute following deep breaths.

How It Helps:

Uttanasana stretches the hamstrings, calves, and back muscles. It can relieve tension in the spine and calm the nervous system.

5. Triangle Pose (Trikonasana)

How to Begin:

• Stand with your feet about 3-4 feet apart, and make a 90-degree turn with your right foot and your left foot slightly inward.
• Extend your arms parallel to the floor. 
• Reach your right hand toward your right ankle or the floor while lifting your left arm toward the ceiling.
• Hold the pose for 30 seconds. Then, do the same format on the other side.

How It Helps:

The Triangle Pose stretches the spine, hips, and groin, while strengthening the legs. It can help improve posture and also reduce back pain.

6. Downward-Facing Dog (Adho Mukha Svanasana)

How to Begin:

• Stand on your hands and knees in a tabletop position. 
• Press your hands under your wrists and your knees under your hips, creating an inverted V shape.
• Press your hands firmly against the mat, tuck your toes under, and relax your head between your arms.
• Keep your head in line with your upper arms.
• Hold the pose for 1-3 minutes, following deep breaths.

How It Helps:

Downward-Facing Dog stretches the entire back, shoulders, hamstrings, and calves. It helps relieve back pain and improves overall flexibility.

7. Sphinx Pose

How to Begin? 

• Lie face down with your legs extended. 
• Place your elbows under your shoulders and forearms parallel to each other.
• Inhale and lift your chest, keeping your lower ribs on the floor.
• Press into your forearms and engage your back muscles.
• Hold the pose for 1-3 minutes, and take deep breaths.

How It Helps:

Sphinx Pose gently stretches the lower back and opens the chest. It strengthens the spine and can help alleviate discomfort in the lumbar region.

What is the Right Time to Practice Yoga Asanas for Back Pain?

Yoga can be practiced at any time, but it is most effective:

• In the morning, to ease stiffness.
• After a long day of sitting, it's time to release tension.
• Before bed, relax the muscles.
• Whenever you feel mild discomfort, avoid poses that cause pain.

Read more: Yoga For Healthy Heart: 11 Effective Yoga Asanas That Will Help You Manage Cardiac Health.

The Key Takeaways

Now, you know different yoga poses to relieve back pain. However, if the back pain persists and does not improve within a few weeks, you should limit your daily movements and consult your doctor. Consult an orthopedic specialist who can provide you with the best advice, medications, and therapies. However, they may also advise gentle stretching, strengthening exercises for the back and spine, and building flexibility. Consult your health professional before starting any new exercise, or hire an instructor to reduce risk and monitor your progress.

FAQ’s

1. What are some of the best yoga poses for back pain?

The best yoga poses for back pain relief include the Cat-Cow pose, Downward-Facing Dog pose, Triangle pose, Cobra pose, and Bridge pose.

2. Is yoga good for back pain?

Yes, yoga is beneficial for back pain. It reduces back pain, and the body improves flexibility, strength, and overall well-being. 

3. How to relieve back pain at home?

Try applying heat or ice, engaging in gentle exercises like walking or yoga, taking over-the-counter pain relievers, and maintaining good posture. 

4. Which mudra is good for back pain?

The Apan Vayu Mudra is a hand gesture that can help harmonize and stimulate the flow of Apana Vayu, thereby relieving pain. 

5. Can yoga correct the spine?

Although yoga can't directly correct the spine, it can improve spinal health and posture by strengthening muscles, increasing flexibility, and promoting better alignment. 

6. Is Vajrasana good for back pain?

Yes, Vajrasana (also known as the Diamond Pose or Thunderbolt Pose) strengthens the lower back muscles, improves posture, and promotes proper spinal alignment.