Remember when we were little kids, we used to enact an old person as someone with a bent back, with one hand on his back for support and the other grasping a walking stick. Back pain is not something only old people suffer from these days. Adults of all age tend to complain of back pain. Sitting in one position for long, or maintaining an improper posture while sitting causes back pain. And when the corrective measures are not taken immediately, it leads to chronic back pain.
Find Here: Cardio Workouts for Weight Loss
The backbone of our body pretty much handles the entire weight of our body. The teeny tiny bones of the vertebrae join together to support the entire upper body. However, when these small pieces of bone are forced to stay too long in one position, the weight over them consequently increase. According to some reports, the head weights 5 kg. When the neck is bent for too long, the muscles start getting tired, and the force on the neck bones equals to around 20 kg sometimes. Imagine what happens when we stay hunched for too long. It actually no wonder we experience the pain in our back.
Making suitable changes in our routine can help improve the condition of your back. Taking breaks between long working hours or switching to a different and more comfortable chair do make a difference. However, this brings about the improvements a little slowly. If you wish for a quick and easy back pain relief, then you have come to the right place. Yoga is the quickest solution to your problem. Let me show you how.
How can yoga for back pain work?
Yoga is sometimes considered a healing art. The asanas or poses of this art help in building up your muscle and improve your muscle strength. Other than the obvious, it can cure chronic back pain too. The poses might appear but look a little closer, and you will see that they can be done with a little proper guidance. They are probably the best methods to treat back pain.
Note: these asanas or poses are for people who suffer from sore back and chronic back pain. It is recommended for people with severe pain to refrain from trying these out without consulting your doctor first.
Here is a list of 24 yoga asanas for quick back pain relief:
Reclining hand to big toe pose or the Supta Padangusthasana:
- Lie down on the back and keep the body straight.
- Bend your right knee into your chest and place rolled up towel or strap around the ball of your foot.
- Straighten your leg up. That is toward the ceiling.
- Press out through both heels.
- If your lower back muscles feel strained, bend your left knee and put the foot on the ground.
- Hold the posture for 3 minutes and then do the same with the other leg.
- If the first few tries leave you with soreness, rest your feet. Practice is required to get the correct posture.
- Supta padangusthasana is often tried for relief from arthritis. It is successful in curing joint pains.
The two knee twist or the Supta Matsyendrasana:
- This posture improves your abdominal muscle strength. Thus, it is more helpful for relieving abdominal stress in women.
- Lay down on your back. Bend your knees into your chest.
- Bring your arms at shoulder level forming a T.
- As you exhale, lower your knees toward your right.
- Keep your shoulders pressing down.
- If you feel the strain in your left shoulder and feel it lift, then lower your knees away from your right arm.
- Hold the same position for 2 to 3 minutes and then repeat with another side.
- Tip: don’t keep your back and waist muscles stiff. Allow them to relax in order for this asana to cure back pain.
Sphinx or the Salamba Bhujangasana:
- Lie on your stomach.
- Slowly prop yourself up on your forearms.
- Make sure that your elbows are straight under the
- Press down with your palms and the tops of your feet.
- Press your pubic bone forward.
- You will feel some force in your lower back. Hold the position for 2 minutes then relax.
- Rest for a minute then repeat the asana.
- It takes the pressure off the wrist while giving all the benefits of the Cobra
- This is an amazing asana to cure the back pain caused due to improper sitting habits.
- This yoga posture for back pain isn’t intended for the single It can also combat stress and anxiety, and also can improve cognitive ease.
Thread the needle or the Parsava Baalasana:
- Lie on your back. Bend both your knees with feet on the
- Bend the right knee and form a 4. Place the right outer ankle on the left thigh.
- Lift your left foot up in the air with your left calf parallel to the ground.
- Through the opening between the legs, thread your right hand. Interlace your handles behind the left thigh.
- Hold the same pose for 2 to 3 minutes then repeat with the other side. It aids in antioxidant effect for the body, thus detoxifies the blood
- This back pain remedy makes your back and hip muscles stronger.
Leg up the wall exercise or the Viparita Karani:
- Sit sideways against the wall. For comfort place a blanket where you will be placing your head.
- Slowly bring one leg up against the wall closely followed by the other as you slowly lie down on your back.
- Make your legs lie straight against the wall.
- Extend your arms out in a relaxed posture making a T.
- Maintain the same posture while breathing in and out. Make sure to allow yourself to relax.
- This pose is best for relieving the pain from your lower back.
- Do this after a tiring workout or after sitting in one place for the whole day.
- It is more useful to combat menstrual cramps and hormonal disorders in women.
Cat pose or the Marjaryasana:
- Get down on all your fours. First get into a tabletop position on your hands and knee.
- Make sure that your knees are directly below your hips and your wrists directly below your shoulders.
- As you exhale, slowly start rounding up your back towards the ceiling.
- Keep your back muscles loose as you round your back up.
- Keep your head loose. Allow it to hang downwards but don’t force the chin in.
- As you inhale, return to your tabletop position.
- Repeat for 10 to 15 times.
- This is good for relaxing the back and shoulder muscles.
- Most of the time this pose is usually combined with the cow pose.
Cow pose or the Bitilasana:
- Start off in a tabletop position on your hands and knees.
- Make sure that your wrists are directly below your shoulders and your knees directly below your hips.
- As your exhale, slowly start arching your back towards the ground.
- Keep your back muscles loose and raise your head towards the ceiling.
- Don’t force the head to face the ceiling. Instead, let it hang back.
- As you inhale, return to your tabletop position.
- Repeat for 10 to 15 times.
- It can be combined with the cat pose for a better stretch for the torso. These two poses are natural remedies for back pain.
- The above two poses of yoga for back pain similarly work for belly fat reduction, kidney health, adrenal glands, etc.
Spinal twist or the Marichyasana:
- Sit on the ground with your leg straight in front of you.
- Keep your left leg straight.
- Bend your right leg with your foot flat on the ground.
- Place your right hand on the floor behind you for support, like a tripod and twist your hips so that you can hook your left elbow over the right thigh.
- If this is difficult, you can also grab hold of your right knee and look over your right shoulder.
- This pose is good for stiff backbone and sore back muscles.
Also Find: The Best Yoga Poses for 6 Pack Abs
Downward dog or the Adho mukha svanasana:
- Start from a tabletop position on your hands and knees.
- As you exhale, slowly raise your hips so that your body is in an upside down V position,
- Relax your head and neck and let them hang down.
- Push your inner thighs toward the ceiling.
- Spread your shoulder blades and open up your back
- Breath for 5 to 7 breaths and then return to the tabletop position
- Repeat the posture till you feel energized.
- This is a rejuvenating posture, and it’s pretty easy as well. In fact, it is easy enough to get the right posture in the first try itself.
Plow pose or the Halasana:
- Lie down on the back and place your arms beside your body, with your palms facing down.
- Inhale and slowly lift feet off the ground and make a 90-degree
- Slowly raise your hips off the floor till your legs are straight and over your head.
- Let your feet touch the ground above your head.
- If this is getting difficult, you can also rest your feet on a chair behind your head.
- Let your muscles stretch and feel the muscles working.
- Inhale and slowly roll out of the pose.
- This is one of the best yoga exercises for back pain.
Head to the knee pose or the Janu Sirsasana:
- Sit on the floor stiffly with a straight back. Extend your legs out.
- Bend the right leg from the knee inwards and bring the right heel to your right inner thigh. Keep your knee down on the floor. If that is difficult, then support your knee with a cushion.
- Inhale and straighten your spine. Then lean forward while exhaling over the right leg and put your hands on the sides of the left foot.
- If it’s hard to keep your left leg straight while being bent, then bend your leg from the knee.
- Keep your spine and neck straight and concentrate on you breathing.
- Maintain your posture and while returning to original position inhale.
- Repeat with the other leg as well.
- This pose is best to cure the back pain due to sitting for too long in one position. It can also relieve digestion problems and migraine headaches.
Childs pose or the Balasana:
- Start on all your four. Keeping your heels together sit down on you leg such that your but is directly resting on the two heels.
- As you inhale, raise your hands towards the ceiling and keep them that way.
- As you exhale, bend forwards from your hips so that your palms touch the floor.
- Keep your back straight, also keep your hands straight and relaxes.
- Hold the posture for 4 to 5 breaths then pull yourself up.
- This is the simplest way to relieve back pain and sore muscles.
Eagle pose or the Garudasana:
- This pose requires balance and strength.
- Stand on your leg with your knees slightly bent.
- Lift your right leg and place your right thigh over your left thigh.
- If you are able to stay in the position for more time without problems, then slowly curl your right foot around your left leg.
- For the arms, bring your right arm under your left and bend at the elbows. Bring you palms
- This might be a little difficult on the first try, but as you progress your legs will become relatively stronger, and soon you won’t have any problem in doing
Also Read: Workouts to Burn Arm Fat
Locust pose or the Salabhasana:
- Lie on your stomach with both the arms beside, palms facing up.
- Keep your forehead flat on the ground.
- As you inhale slowly, lift your head, torso, arms and legs away from the floor.
- While you do this, rotate your thighs slightly
- Let your hands go above your back and hook the fingers.
- Feel your body as it elongates from your head to toe.
- Hold the posture for 1 minute then slowly relax.
- Locust pose is an excellent way to strengthen your back and buttocks. This way future back pain is avoided.
- This pain also reduces stress and brings the mind to calmness.
Bow pose or the Dhanurasana:
- Lie on your stomach facing down.
- Bend your knees towards the ceiling and slowly grab the ankles with your hands.
- As you do this, exhale and slowly lift your chest and thighs away from the floor. Draw your chest forward and the inner thighs towards the ceiling.
- Make sure that your knees stay bent, both at the same angle.
- This asana is an amazing way to strengthen your back and to increase the flexibility of your back muscles.
Triangle pose or the Utthita Trikonasana:
- Stand with your feet 3 feet apart from each other. Keep your feet parallel to each other.
- Rotate your right foot outside so that the heel of your right foot is in line with the arch of your left foot.
- Raise your both arms up to the shoulder level as you inhale.
- As you exhale, tilt at the hip so that your right hand reaches the floor on the either side of your right foot.
- Keep your chest perpendicular to the floor and reach the fingers of your left hand toward the ceiling.
- Look towards the left hand if you can.
- Hold the posture for about 4 to 5 breaths
- This pose does two things in one go. It strengthens your back as well as stretches the back muscles.
- This yoga pose can also treat shoulder and neck pain along with back pain relief.
Upward forward bent or the Padangusthasana:
- Stand straight with your feet shoulder-width apart. Keep your knees free and not locked.
- While you exhale, bend forward from your hip reaching the floor.
- Don’t force yourself to make your hands touch the floor.
- Bend your arms at the elbows and interlock your arms above your head.
- Stay in the posture for as long as you are comfortable with.
Upward facing dog or Urdhva Mukha Svanasana:
- This is an easy way to treat back pain.
- Lie on your stomach with your palms facing down below your ribs on each side.
- Inhale and draw your feet together and press the front of your feet towards the ground.
- While you exhale, using your lower back muscles lift your chest off the floor.
- Leave your legs straight.
- Make sure to avoid pushing your chest up with force from your hands.
- This pose is good to open up the chest and to strengthen your back muscles.
Pigeon pose or the Kapotasana:
- Start in a downward facing dog position with your feet together.
- Draw your left knee forwards and turn it out such that your left knee is bent and is almost perpendicular to your right leg.
- Slowly lower your legs till they reach the floor.
- Place your hands beside you to support yourself.
- For those who find the hip stretch a little too much, they can avoid touching the floor. Instead, place your hands below you to support yourself.
- This pose can be a little difficult for people new to It stretches and rotates the hip. This is helpful for lower back pain that is caused due to tight hips.
Find Out: The Best Calisthenics Exercises At Home
Camel pose or the Ustrasana:
- Kneel on the floor with your thighs make a right angle with the floor.
- Keep your feet a palm apart from each other.
- Place your hands on hips. Slowly expand your rib cage towards the ceiling.
- Keep your thighs close and avoid pushing out your pubic bone.
- Slowly arch your back as you exhale. Place your hands on the foot soles.
- Press down on your heels as you allow your back to arch proper and let the shoulder muscles relax. Press down on the front of your feet.
- Keep your chest high and avoid slouching at the hips.
- Hold the pose for 3 to 4 breaths.
- This yoga pose is one of the best exercises for back pain for those whose major causes of back pain are hectic schedules of work.
Bridge pose or the Setu Bandha Sarvangasana:
- This yoga asana is one of the best back pain remedies, which also improves blood circulation, bone and muscle strength.
- Bend the knees by lying on your back such that your heels come close to your sitting bones and keep your hands beside you with the palms facing down.
- As you exhale, press down with your feet and palms and slowly lift your tailbone away from the floor and lift your buttocks away from the floor
- Keep your thighs parallel to your inner feet.
- Clasp your hands below your pelvis and use them to stay on top of your shoulder.
- Lift your buttocks till they are parallel to the floor and keep your knees above your heels.
- Hold the same pose for 30 seconds to 1 minute.
- Release with exaltation and slowly roll down your spine.
Dolphin pose or the Ardha Pincha Mayurasana:
- Start off in a tabletop position with your hips directly above your knees and your shoulders above your wrists.
- Press your forearms on the floor with your palms facing down.
- Exhale and lift your knees away from the floor. At first, keep the knees slightly bent as you keep your back straight.
- Then straighten your knee and with your back straight support yourself with your forearms and palms.
- Hold your head between the upper arms.
- If your upper back rounds then don’t keep your knees straight. Also keep your chest away from the floor.
- Hold the exact pose for 1 to 2 minutes.
Fish pose or the Matsyasana:
- It relieves the back pain from the root level. In a way, this asana can prevent all the physical causes of back pain. It works for curing respiratory problems
- Bend your knees and keep the feet on the floor while you lie on your back.
- Keeping your palms below the buttocks, lift your pelvis off the floor.
- Rest your buttocks on your hands and don’t raise your buttocks above your hands. Keep your elbows close to your torso.
- Press your shoulder blades into the back. Inhale and lift your chest and head away from the floor.
- Release your head backward and arch your back and lift your chest.
- You can keep your knees bent or if you want to keep the legs straight. When you keep your legs straight, make sure to keep your thighs firm.
- Hold the pose for about 1 minute.
Half-moon pose or the Ardha Chandrasana:
- Spine, buttocks, thighs, and the entire abdominal region becomes stronger with this best yoga exercise for back pain.
- Stand on your feet with your knees firm.
- Bring your arms to shoulder level forming a T.
- Press your right feet down and balance your entire weight on your right leg.
- While exhaling, tilt towards the floor from the hip and let the fingers of your right hand reach or touch the floor.
- Lift your left leg away from the ground and keep it straight. Try to align your left leg in a straight line with your back. Keep your thighs firm.
- Let your left-hand fingers reach for the ceiling.
- Hold the pose for 1 to 2 minutes or as long as you can handle it.
- This pose is said to represent the solar and lunar energies. With both energies, the back pain would be the thing of the past.
The postures of yoga for back pain that are suggested above are simple and easy to do. Give them a try and see your back pain relief. Most of these poses work for many other body pains in common as acupressure cures many problems in one treatment. Hope they work the same way they did for me.