Effective Yoga Poses For Back Pain

Perry Belcher

8 years ago

Are you feeling the tension on your back? Do you want to improve your flexibility and posture? Try these yoga poses for back pain.

Let’s face it: We’re not robots. Even if we do yoga all the time, we’re not immune to pain, especially back pain. Thank goodness, I don’t have any chronic illness. However, once in a while, I struggle with performing certain postures due to back aches. When the going gets a bit tough, I do these yoga poses for back pain.

Effective Yoga Poses For Back Pain

8 Asanas To Improve Flexibility, Relieve Pain, And Speed Up Recovery

Take note these yoga poses for back pain are not the cure, and if you have a really serious back pain, some of these postures may not be for you. However, based on my and many of my students’ experience, they provide an immense relief. Not only that, they get to enjoy other benefits of yoga: acceptance, focus, mental clarity, body strength, and emotional stability. All these can contribute to faster and even longer-lasting pain relief.

1. Downward-Facing Dog Pose

Aside from back relief, this can also enhance the muscles of your legs, thighs, arms, and shoulders. It is also a good asana for people with depression, which is not uncommon for those with chronic back pain.

Directions: Place your hands firmly on the surface with the fingers spread wide. The arms should not be too far from the shoulder. The knees may begin as slightly bent while the tailbone is moved far from the pelvis. Keep your knees about the same level as your hips.

Note: From this position, you can go to Child’s Pose or Upward-Facing Dog Pose.

2. Eagle Pose

The Eagle Pose is a good posture if your back pain is affecting your balance. It can also strengthen different parts of your lower body including the ankles, which can bear the weight of the body, as well as relieve the tension on the upper back.

Directions: Stand straight with your hands on the side. With your knees bent, wrap your left leg over your right leg. Place your left arm under your right arm and raise them both to make them perpendicular to the floor.

Notes: If your balance problem is serious, you can stand against the wall and forego with leg crossing or wrapping. Instead, simply place cross your left foot to your right and point the toes.

3. Bridge Pose

Are you under stress? Is it causing your back pain? Then try the Bridge Pose. One of the effective yoga poses for back pain, it calms your nerves and tensed muscles. It also relaxes the mind and stretches the spine and the lower back.

Directions: Lie flat on a surface. Place your arms firmly on opposite sides and your feet flat on the surface. Let your knees form a 90-degree angle. Engage your core and slowly lift your body up. See to it your buttocks are not sagging.

Note: For beginners, it’s difficult to hold this position. You can use support like layers of blankets or yoga blocks, placing them underneath the buttocks.

4. Bow Pose

If your back needs a really good stretch, then do the Bow Pose. It is great for the ankles, thighs, chest, and entire back. This can also improve your posture, just in case your back pain is caused by hours of slouching.

Directions: Lie supine. Then slowly lift your chest along with your feet on the back. With your arms, reach for your feet until you form yourself into a bow.

Note: A lot of beginners don’t get this posture correctly the first time, and that’s perfectly okay. This asana, after all, demands excellent flexibility. You can use yoga straps, which you can wrap around your feet. This way, you can pull them conveniently.

5. Child’s Pose

The Child’s Pose stretches the muscles of the back, along with the thighs and ankles. It’s a good posture to do too when you’re under a lot of stress.

Directions: Kneel on your surface, with your legs underneath the buttocks. Slowly bend your body forward until you can rest your head on the floor. You can keep your hands on your side or extend it (extended child’s pose), as in the image above.

Note: If you’re having a difficult time placing your head on the floor, don’t force it. Use support including blankets or a large soft pillow.

6. Spinal Twist Pose

One of the yoga poses for back pain, Spinal Twists are perfect for those who have issues with bends or standing poses. When done right, they can stretch the major muscles of the lower back.

Directions: There are many ways to do the twist. You can sit comfortably but upright with your legs stretched. Then cross your right leg over to your left leg. Gently twist your hips toward the left, resting your right arm over your left leg and using your left arm for support.

Note: There are many different ways to do the twist. You can even do this with a partner.

7. Upward-Facing Dog Pose

The Upward-Facing Dog works out your arms, wrists, ankles, back, and chest. It also strengthens and relieves tension on the shoulders.

Directions: Lie flat on the floor with your legs stretched at the back, feet facing down. Keep your elbows bent and close to your wrist. Then move forward and lift your upper body up with your knees straight but your legs engaged and steady.

Note: From the Upward-Facing Dog, you can proceed to Downward-Facing Dog.

8. Head To Knee Pose

The Head to Knee Pose is actually a good yoga pose for pregnant women, who are prone to back pain. This is also helpful for those with fatigue or stress.

Directions: Sit comfortably but upright, with your legs straight. Then bring your right leg toward the left leg, placing the foot underneath. With your body still straight, slowly bend toward the left leg while using your arms to hold the left foot. Place your head on your left knee while keeping the right knee still bent.

Note: If you have knee issues, you can avoid bending those knees. You can also use support like blankets for a better posture.

For a quick pain relief, try this 30-minute sequence of yoga poses for back pain from Yoga TX:

While I can personally vouch for these postures, I always recommend heading to safety. Do these only when you have the doctor’s go signal. Further, don’t be too concerned about how long you can keep the posture. The most important thing is you can do them right to avoid injury.

Do you find these yoga poses for back pain helpful? Share your experience in the Comments section! If you need more yoga therapy ideas, check this out.