Bye Bye back pain- 14 yoga asanas to try for back pain

Many people consider yoga just a good practice to relieve stress and anxiety, which enhances your spiritual upliftment. But yoga is not limited to just that. Yoga can help you maintain a healthy spine and nervous system keeping the back pain at bay. Yoga stretches and strengthens the vital back muscles giving relief from the back pain.

In our day to day schedule, we tend to take our back for granted neglecting the stress we induce on it constantly. Some people need to spend the whole day sitting in front of the screens, travel a lot, need to perform heavy-duty physical tasks, result- a backache. Finally, our delicate spine gives up and begins a cycle of severe pain and may even affect our simple daily routine where a person is not even able to sleep properly due to uncomfortableness. For some people the problem is temporary. But for many, it can turn into chronic pain.

But thankfully yoga is there. Though for severe cases a medicinal help is always recommended but if the pain level is moderate yoga solely can give you relief from the nerve-wracking backache. Even if the pain is severe, you can still include some gentle yogic stretches in your treatment for faster relief. Yoga strengthens, stretches your back improving the blood circulation to the spine and nerves. Begin your journey today with these back-strengthening yoga poses and get rid of that pain giving you nightmares.

1. Marjarasana / Cat Pose

Marjarasana tops the list of beneficial asanas for back pain. It is highly recommended by the physiotherapists also. This is a multipurpose asana that helps to strengthen multiple parts of your back including the spine, rhomboid, and trapezius. It is helpful to loosen the stiff muscles in the upper back region. This one asana is especially recommended for all types of backaches like slip disc, cervical spondylosis, sciatica, or stiff back. It releases the prolonged stress your spine faces due to the habitual lifestyle problems.

2. Setu Bandh Sarvangasana / Bridge Pose

This pose is known to calm the central nervous system. It strengthens the spine and reduces the strain on the neck thus reducing the back pain. Additionally, it helps to develop stronger shoulders and gives relief from the sagged shoulders. This asana improves blood circulation through arteries and gives rest to heart making it healthy and blockage free. Lastly, it is remedial for migraines, headaches, stiff neck, and insomnia.

3. Adho Mukha Svanasana / Downward Dog Pose

Adho Mukha Svanasana rejuvenates and energizes your body, lessening the stress and mild depression. This asana lengthens and strengthens the spine giving relief from the painful back. It is a full-body workout stretch that improves the health of spine, hamstring, calves, lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.

4. Balasana / Child Pose

This is a very simple pose giving relief from back pain and stress. A few minutes of practice of this simple asana will help to relieve the lingering upper and lower back soreness. It gives a luscious stretch to the whole backside including the spine and the hips. Even persistent back pain can be cured through this pose that is simple and relaxing at the same time. As the pose does not demand expertise nor requires a complex twisting it can be practiced without enduring any further pain while performing it.

5. Trikonasana / Triangle Pose

Trikonasana helps to stretch back, core, legs, and arms. You can perform the multiple variations of it with the use of yoga props such as ropes, table, blankets, etc for a more relaxing pose. It especially helps in lengthening the spine. Try to do it under the surveillance of your yoga instructor to avoid any mistake that may lead to further soreness on the muscles. This pose increases the blood supply around the lower spine maintaining its proper function. It improves the balance maintaining stability in your torso and legs while you rotate your spine. The asana relieves back pain, invigorates the abdominal muscles, and strengthens the hips.

6. Paravrittit Trikonasana / Revolved Triangle Pose

yoga for back pain

Parivrittit Trikonasana or simply the Revolved Triangle Pose is usually sequenced after the Trikonasana i.e. Triangle Pose. If you are having chronic lower back pain, herniation, osteoporosis, or trouble with your joints then these modifications will surely be going to help you a lot. It strengthens and stretches the legs, hips, and spine and stimulates the abdominal organs. It gives a deep spinal twist thus making your spine flexible.

7. Bhujangasana / Cobra Pose

This gentle backbend stretch strengthens your back, chest, shoulders, and abdomen. Practicing this asana may soothe the pain caused by sciatica. It also helps to reduce the stress and fatigue that is accompanied by back pain.

8. Shalabhasana / Locust Pose

This simple backbend stretch strengthens your entire back body, from neck to toes. It treats a wide range of problems including lower back pain, postural problems, weakness, or soreness anywhere around your back body, including hips and hamstrings. It strengthens the leg muscles thus reducing arthritis of knees. Incorrect practice can cause the cramps in the leg muscles or lower back so be conscious while performing this asana or take the help of experts.

9. Ardha Kapotasana / Half Pigeon Pose

Ardha Kapotasana is a great pose to deeply stretch the hip muscles. It alleviates the sciatica pain. It stimulates the lower body and nervous system. It is highly beneficial for the piriformis muscles.  

10. Ardha Chandrasana / Half Moon Pose

It is great at reducing lower back pain, increasing the flexibility of the spine, and trimming the waistline. Half Moon Pose is known for the quick boost of energy it gives to get you ready for your long tiring day. It improves the sense of balance and coordination.

11. Ardha Matsyendrasana / Half Lord Of The Fishes Pose

Ardha Mastyendrasana energizes the spine, twisting and wringling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips and the neck. It also removes the pain due to sciatica.

12. Parshvottanasana / Pyramid Pose

yoga for back pain

Parshvottanasana is great for people suffering from tight hamstrings and low back pain. It is an intense side stretch pose, closely related to Revolved Triangle Pose. When done properly it lengthens the spine, strengthens the legs, stimulates the digestive organs, and calms the mind. The full variation of this pose includes the reverse namaste, which is an extremely deep pose.

13. Samkati Bandhasana / Reverse table Pose

This asana involves the legs, core muscles, wrist, and shoulder muscles, providing a deep stretch to the upper body, including shoulders, abdomen, chest, and spine. It neutralizes the spine. It builds strength throughout all the core muscles including muscles surrounding the spine. Also helps to improve balance and posture.

14. Seated Vakrasana

This asana increases the elasticity of the spine, and relives the vertebrae stiffness. It helps in digestion and regular secretion of the digestive juices. It is a good way to warm up the body before practicing other yoga asanas.

One Thought to “Bye Bye back pain- 14 yoga asanas to try for back pain”

  1. Sudhakar Bonde

    Very useful and nicely presented Asanas
    Thanks for sharing
    Sudhakar BONDE

Leave a Reply to Sudhakar Bonde Cancel reply