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Best 10 Yoga Poses For Back Pain: Relieve Discomfort Now

Yoga Poses For Back Pain

Are you tired of dealing with that nagging back pain? It’s time to kick discomfort to the curb and say hello to a happier, pain-free back. In this blog, we’ll introduce you to the best yoga poses for back pain, offering relief and comfort. These poses are simple yet effective, suitable for beginners and seasoned yogis alike. So, grab your yoga mat, and let’s get started on the path to a pain-free back!

1. Cat-Cow


Our journey to a pain-free back begins with the Cat-Cow pose, one of the best yoga asanas for back pain relief. This gentle, rhythmic movement is like a soothing massage for your spine. Start on your hands and knees, inhale as you arch your back like a cat, and exhale as you drop your belly and lift your head like a cow. This motion helps stretch and warm up your spine, preparing it for deeper stretches.

2. Downward-Facing Dog

Downward facing dog
Downward-Facing Dog

Now, let’s move to the famous Downward-Facing Dog, an exceptional yoga pose for relieving back lower pain. It’s the ultimate full-body stretch that works wonders for your back. It lengthens your spine and stretches out your hamstrings and shoulders. Begin on your hands and knees, then push your hips up and back, forming an inverted V shape. Feel that lovely stretch along your spine and the relief it brings to your back.

| Suggest read: Exercise for Lower Back Pain

3. Extended Triangle

Triangle Pose

The Extended Triangle pose is a fantastic way to relieve back pain, especially for those seeking yoga for middle back pain relief. Stand with your feet wide apart, reach out to one side, and place your hand on your shin or the floor. Extend your other arm upwards, creating a triangle shape with your body. This pose stretches your side muscles and provides relief for your lower back.

30 Mins Yoga Asanas – Yoga Sequence For Back Pain

4. Sphinx Pose

Sphinx Pose

Sphinx Pose is a gentle backbend, ideal for those searching for yoga for upper back pain relief. Lie on your belly, prop yourself up on your forearms, and gently arch your back. This pose strengthens and stretches your spine, reducing pain and tension in your back muscles.

5. Cobra Pose

Bhujangasana or Cobra pose
Bhujangasana (Cobra Pose)

Cobra Pose is your secret weapon to a strong and pain-free back. Lie on your belly, place your palms next to your chest, and lift your upper body off the ground while keeping your pelvis grounded. This pose strengthens your back muscles, relieving discomfort over time.

| Suggest read: Best Strengthening Exercises for Knee Pain

6. Locust Pose

Locust Pose

Locust Pose is a superhero for your back. Lie on your belly, extend your arms behind you, and lift your legs and upper body off the ground. This pose strengthens the muscles along your spine and improves posture, reducing the likelihood of future back pain.

7. Bridge Pose

Bridge pose
Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is like a soothing balm for your back. Lie on your back, bend your knees, and lift your hips off the ground. This pose not only relieves back pain but also enhances flexibility in your spine and strengthens your lower back.

8. Half Lord of the Fishes

Matsyasana or Fish pose
Fish pose (Matsyasana)

This pose is a twist that feels as good as a relaxing vacation. Sit with your legs extended, bend one knee, and cross it over the other leg. Twist your upper body to the side, holding your knee for support. This twist helps release tension in your spine and eases back pain.

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9. Two-Knee Spinal Twist

The Two-Knee Spinal Twist is another delightful way to reduce back pain. Lie on your back, bend your knees, and gently twist them to one side while keeping your shoulders grounded. This twist massages your spine, relieving discomfort.

10. Child’s Pose

Child pose

Child’s Pose is a relaxing and comforting stretch, perfect to wrap up your yoga session. Kneel down, sit back on your heels, and reach your arms forward. This pose gently stretches your lower back, and it’s a perfect way to finish your yoga routine.

Incorporate these yoga poses into your daily routine, and you’ll be well on your way to a pain-free back. Remember, consistency is key. Start slow, listen to your body, and gradually increase the duration of each pose. Over time, you’ll feel the difference, and back pain will become a distant memory. 

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