Top 6 Yoga Poses To Relieve Back pain

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Top 6 Yoga Poses To Relieve Back pain

yoga poses for back pain

The human back consists of a complex structure of ligaments, bones, and muscles. Pain in the lower back arises from damages of these muscles and commonly affects adults. Back pain can be a result of everyday activities such as bending awkwardly, lifting heavy loads, over-stretching, and poor sitting posture. Yoga definitely helps to relieve back pain with some yoga poses it becomes more comfortable, to overcome back pain.

According to the ACA, over 80% of us will go through some form of back pain in your lives. That’s a shocking statistic.

The good news is, there are many things you can do on your own to lessen the pain, from making your workspace more ergonomic to exercises just like Yoga.

6 Yoga Poses For Back Pain

6 Yoga Poses That Target the Back [infographic] - yoganisarga

Yoga has been touted as one of the most powerful ways to heal and improve our bodies. The following are six yoga poses specifically targeting the lower back, to alleviate back pain and strengthen them at the same time. As with anything, air on the side of caution and consult with your doctor first before performing these postures, especially if your back pain is severe.

Downward-Facing Dog

It is one of the traditional yoga poses due to its simplicity and its ability to stretch your body by targeting your spine muscle and back extensors. The practice involves stretching your hands and knees, which elongates the cervical spine while pressing back with your hands slightly in front of your shoulders with your toes tucked. Lift your tail bone towards the ceiling and gently bring your heels towards the floor. Hold the position for five breaths before repeating the procedure.

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Child’s Pose

Even though it may look like literally resting, a child’s pose is an active stretch that helps elongate your back. Consider giving it a try at the end of the long, exhausting day since the pose stretches your lower back and arms, relaxing your entire body. Begin in a kneeling position with your butt dropped toward your heels as you stretch the rest of your body down and forward. In a fully extended position, rest your arms in a relaxed position along the floor while your stomach rests comfortably on top of your thighs. Place your forehead on the mat on hold 3-5 breaths.

Triangle pose

Triangle pose is more than just a simple stretch since it opens the chest and shoulders, bringing stability by strengthening the muscles in the thighs, hips, and back. Begin from a standing position with the legs and feet apart. It involves inhaling and exhaling while pressing the hips out as you slide both arms parallel to the floor. While you reach the fingertips away from each other, push the left hip forward and the right hip back and at the same time. Bring the arms into one straight line with the shoulders stacked on top of each other. Hold five breaths and repeat the procedure.

Cow Pose

It begins in an all-fours position. Ensure your knees are set directly below your hips, and your wrists, elbows, and shoulders are in line and perpendicular to the floor. With your eyes looking to the floor, inhale as you lift your chest toward the ceiling. Hold 10-15 breaths before exhaling and coming back to a neutral tabletop position on your hands and knees.

Upward Facing Dog

It is a great yoga practice that helps improve the abdominal stretch. Begin by a downward-facing dog position, drawing your legs together and pressing the tops of your feet into the floor. Lift your chest gently off the floor using the strength of your back. With your legs extended straight, hold the position for 5-10 breaths.

Pigeon Pose

Pigeon pose involves stretching hip rotators and flexors. Begin with a downward-facing dog with your feet together. Before drawing your left knee forward, turn it out to the left to bend your left leg and near-perpendicular to your right one. With both legs lower to the ground, hold the position for 5 to 10 breaths, before switching to the other side for a repetition.

Other Ways to Alleviate Back Pain

There are many other things you can do to alleviate back pain, or even more importantly, prevent it from happening in the first place. Avoid an inactive lifestyle, and try to maintain a healthy diet, so your body isn’t burdened with excess weight. Core exercises help to build up key muscles in those areas that when strong can ward off back pains.

In the workspace, make sure the office chair, desk, and devices you’re constantly in contact with are comfortable and supportive of your body. For your back, the key is the chair you’re sitting in- consider investing in a good ergonomic chair or kneeling chair. Ergonomic kneeling chairs have a natural curve and a well-designed knee curve, which help promote good posture while developing your abdominal and back muscles.


Back pain may be reaching epidemic levels in today’s society, but it doesn’t mean you have to be part of it. Take an active approach today to prevent or lessen your pain and start enjoying life more

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