Yoga for Back Pain – An Effective Alternate to Get Relief from Pain

Updated on November 26th, 2019
Yoga for Back Pain

Yoga has a very bright and ancient history. The term ‘yoga’ and its postures originated in India. Yoga is important since it proves that the yogic postures and exercises soothe the mind and soul and functions as one.  So we can straight away venture into the discussion of the types of yoga for back pain.

Causes of Severe Back Pain:

The issue has a wide scope of discussion. Physiotherapists are overburdened with the complaints of back pain. Hence, they suggest certain types of yoga, typical for back pain. Yet the pain persists in many. Well, physiotherapists and trainers alone cannot cure the pain. With correct yoga back stretches, you can effectively cure back pain.

Bad posture is the determining factor for back pains(1). How does it occur so frequently these days compared to our ancestors? In the 21st century, most workplaces include the use of the computer and laptops.

The present era needs the use of technology that we cannot do away with it. However, the requirement is to control and balance the use of such devices. Overuse leads to health problems like muscle pain, back pain, shoulder pain and what not.

How can you overcome these issues? The tight muscles and tissue alignments are smoothed and eased by regular practices of yoga for back pain. Rise early and follow a proper schedule. Thus, if the start is done right the rest of the day follows well.

[ Also Read:Relieve Back Pain with Natural Remedies ]

Some Yoga Poses for Back Pain

Back or even lower back pain can be treated by some yoga locust positions as recommended by experts and trainers. Let us first discuss a few widely practiced yoga moves for back pain. Excessive and untrained yoga movements can lead to severe health problems instead of curing the pain.

1. Child’s Pose

Ardhakurmasana or Child’s Pose

This is until now supposed to be the best of all yoga(2) for back pain. Follow the below-mentioned procedure.

  • Kneel over the mat and put your toes together.
  • Gradually stretch your arms and neck from the tailbone and lean on your knees.
  • Finally, rest your forehead on the mat keeping your arms stretched and stay in the same position for 2-3 minutes.
  • Release slowly and ease your body.

2. Cat/Cow Movement

This particular yoga position for back pain helps in the flexible movement of the flexor and extensor muscles.

  • Bend on your knees and place your palms on the mat.
  • Then inhale and exhale around the spine simultaneously with the movement of your head upward and downward. This one is the cat posture.
  • Now inhale and exhale moving your head, spine, and tailbone towards the ceiling like an arch.
  • Stay in this posture for 1-3 minutes and then release.

[Also Read: Yoga for Upper Back Pain]

3. Downward Facing Dog

This can be initiated from the Child’s pose yoga. Move your hips upwards, keeping support over your arms. Then rest your head in between the arms stretched and stretch your legs backward. Put your gaze straight through your legs or towards the belly. Hold in this position for 1-3 minutes

4. Standing Forward Bend

Forward Bending pose

From the previous posture;

  • Keep your knees straight, bring your palms in front of or beside your feet, or bring your palms to the backs of your ankles. Press the heels firmly into the floor and lift the sitting bones toward the ceiling.
  • Keep the legs straight as far as possible and your head downwards.
  • Tuck the chin in between the arms and rest in this position for about 3 minutes.

5. Sphinx Pose

This one’s a beautiful curvature pose.

  • Lie on your chest above the floor mat.
  • Then slowly relax your body and move your head upwards, keeping support on your elbows.
  • Stretch as far as you can but do not overextend.
  • Relax in this yoga for back pain for about 3 minutes.

6. Knees to Chest with Slow Roc

The posture is opined to give a good body massage.

  • Lie on your back.
  • Tightly grab onto your knees to your chest and move your torso on both sides constantly for 3 minutes. Remember, during the whole process hold on to your legs tightly at the same time ensure not to pressurize the chest or rib bones.

[Read: Yoga for Sciatica Relief]

7. Reclined Pigeon Pose

Reclined Pigeon Pose

Lye on your back and rest your feet above the mat.

  • Cross the left leg over your right knee and bend it upwards, holding the portion below the right knee firmly.
  • Then stretch it towards your chest.
  • Continue this posture by changing the sides.

8. Reclined Supine Twist

  • Lying on your back pull your knees towards your chest and then relax.
  • Now put both the knees and the torso in one direction in the same line, while stretching the chest on the other side and keeping it parallel to the ceiling.
  • Shift the sides and continue alternatively for 3 minutes.

Whatever might be the case, yoga is the ultimate and most apt solution to many health problems. They retain their effects over the body and gives fitness of a lifetime. Meditation provides a solution to back pain. So try these postures and heal back pain effortlessly.

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