8 Effective Yoga Poses For Back Pain That Really Work

Yoga is not just a form of exercise but a holistic practice that helps keep you fit physically and mentally. It is also a science that includes several postures or asanas, especially for back pain that can relieve aches and pains in the body. In addition, these back poses help speed up the treatment of various health issues. Yoga poses for back pain can help with the stretching and mobilisation of your spine.

In this article, we will explore the eight highly effective yoga poses for lower back pain which are proven to work and bring positive results across age groups. These are the best back pain asanas that will not just reduce back pain but also improve the mobility in your lower back. These exercises for back pain are easy to execute and fit into your home workout routine.

Yoga Poses for Back Pain You Should Practise

As you perform these lower back pain yoga exercises on a daily basis you will slowly start observing a significant difference in pain intensity and your overall health. Take a look at some of the most effective yoga poses for back pain:

1. Child’s Pose

This is a great yoga back pain relief pose as it takes away all the pressure from the sensitive area. It helps stretch the muscles in the lower back and also aligns your spine. To perform this yoga pose for lower back pain, follow these steps: 

• Kneel on the mat keeping the feet together but the knees hip-width apart. 
• Take a deep breath and as you exhale lean forward keeping your hip touching the feet till your head touches the mat. 
• Relax your shoulder and slowly extend your arm forward, elongating the spine as you do this. Hold this pose for 1-3 minutes to benefit the most from this exercise, considered to be the easiest and most effective of yoga poses for lower back pain. 

2. Cat and Camel Stretch

This is one of the simplest yoga poses for back pain that involves mild stretches. The pose not only improves the mobility of the spine but also gives you good flexion. Follow these steps to perform this lower back pain yoga pose: 

• Start on the mat on all fours. 
• Inhale and as you exhale arch your back and tilt your head backward. 
• Then as you exhale, curve your back and tuck your head in. 
• Continue this for about 2 minutes till your back begins to relax. 

3. Downward Dog

One of the most common reasons for lower back pain is tightness in the leg muscles. This restricts movement and makes your hips and back stiff. Downward dog is a good yoga pose for back pain as it works on the entire lower body. Regularly Follow these simple steps for this back pain relief yoga pose: 

• Start with the child’s pose. 
• Then, press your hands and feet to the floor and slowly start to straighten your knee and elbow while your hip lifts upwards. 
• Your body makes a triangle shape. Hold this position and keep the head relaxed between the arms. 
• Try to lengthen your spine and push your upper body inwards. 
• The goal is to straighten your legs completely and keep the heels pressed to the floor. 
• Hold this pose for about 3 minutes 

4. Forward Bend

From the previous position, you can move on to the forward bend which is another great back pain asana yoga. This pose also frees the muscles in the legs and lower back. Follow these steps for this yoga back pain exercise: 

• From the downward dog pose, keep your hands in place and slowly move your feet towards the hands, keeping the knees straight. 
• Walk forward as far as possible with your hands on the floor. 
• The goal is to fold your body in half at the hip. If you are unable to keep your hands on the floor, you can also hold your calf or ankle for support. 
• When you reach this position, relax the neck and head and try to elongate the spine as much as possible. 
• If it is hard to elongate the spine keeping your knees straight, soften it gently. 
• Staying in this position for a few minutes will help you achieve that Zen mode. Besides being an effective yoga pose for back pain it is extremely de-stressing as well. 

5. Cobra or Sphinx Pose

This is one of the initial poses of yoga for back bending that is also quite easy to execute. It helps maintain the natural curve of the back and also keeps your core engaged. It strengthens the back and ab muscles to keep the entire area well supported. This is one of the easiest back poses that you can perform with these simple steps: 

• Lie down on the floor facing forward. 
• Keep your feet and legs together. 
• Place your hands on either side of your chest. 
• Now slowly lift your upper body off the ground, arching your back as you do this. 
• Continue lifting the upper body up while keeping the hip pressed to the floor till your elbows are completely straight. 
• If you feel comfortable, tilt your head back. 
• Hold this position for at least 7 breaths before lowering the upper body to the ground as doing so helps gain the most from such yoga poses for lower back pain. 

6. Knees to the Chest

This is one of the best back pain yoga exercises as it relaxes the muscle instantly. This is one of those back poses that you can try when you experience too much stiffness in your lower back. 

• Lie down on your back 
• Now slowly draw your knees to your chest and hold it in place firmly by wrapping your arms around it. 
• Now rock the entire torso gently from side to side. 
• Repeat this for up to 3 minutes to feel your bodyweight massage the muscles in the lower back. 

7. Pigeon Pose Variation

This is the reclined variation of this back pain relief yoga pose. This is also one of the simplest, yet most effective yoga poses for back pain. All you have to do is follow these steps: 

• Lie down on your back and bend your knees, keeping your feet on the ground. 
• Now place the foot of the left leg on the knee of the right leg. 
• Push the right knee back till the leg is parallel to the floor. 
• Now, keeping the left leg in place,  hold the right leg and pull the knee towards the chest
• Make sure your hip does not lift off the ground. Keep it pressed down to feel the stretch in the muscles as you pull the knees in.
• You can lift your head up to curve the back and get a deeper stretch. 
• Hold this position for 7-10 breaths and then switch to the next leg. 

8. Back Twist

This is one of the most commonly recommended lower back pain yoga exercises. These twisting exercises loosen the muscles in the back. They are also extremely effective in helping the spine relax. It is a great way to also cool down after you have completed the series of back pain yoga exercises mentioned above. To perform this pose of yoga for lower back pain, follow these simple steps: 

• Lie down on your back with your feet stretched out. 
• Keep your knees pressed to the ground. 
• Now lift the right leg straight up as much as you can. 
• Then take it across the body and drop the foot on the left side of the body. 
• While doing this, make sure that you do not twist your hip too much. 
• Stretch your arms out on either side and look in the direction opposite to the leg that is across your body. 
• If you feel like your shoulder is lifting off the ground,  try to keep it down by twisting your body.  

Conclusion

While these back pain asanas are highly effective, there are some lifestyle changes that you can make to reduce lower back pain. Make sure you maintain a good posture whenever you are sitting for long periods of time. It is also a good idea to work out regularly, and generally keep performing lower back pain yoga to keep your back muscles strong and mobile. 

However, if you feel that performing any of these yoga poses for back are leading to an increase in pain that interferes with your regular activities, consult your doctor. Always get any pain or ache in the lower back checked by a professional before trying any yoga exercises to prevent further complications. Also, when indulging in yoga poses for lower back pain it is best to start small and with less intensity and slowly build pace. This will give your body ample time to recover.