7 Yoga Poses to Get Relief From Back Pain

Yoga Poses For Back Pain | HealthInsta

Many people think of yoga as just a good way to relieve stress and tension, but it can also help you reduce back pain and maintain a healthy spine.

Here are 7 yoga poses to get rid of back pain.

1. Adho Mukha Swanasana

Adho Mukha Swanasana

Adho mukha swanasana or downward facing dog is one yoga asana which pays importance to the forward bends and works out back muscles, including the hamstrings and quadriceps to relieve any stiffness in the spine and the back. This pose also improves your bodily strength and corrects imbalances in the body's natural curve.

How to do: Begin by coming on to all fours. Now, exhale and raise your hips to bring your body to an inverted 'V' position. Make sure your feet are on the floor and your core is engaged. Keep your hands shoulder-width apart and gaze towards your navel. Hold this position for five to seven deep breaths and then return to the original position. Repeat this five times.

2. Marjaryasana


Marjaryasana or cat/cow pose massages your spine and relieve the stress. This pose keeps your back healthy and limber. It is also effective in improving your mental stability.

How to do: Start in table top position with your palms directly under your shoulders and your knees under the hips. Take a deep breath and push your chest downwards. Keep your belly towards the floor and the tailbone upwards. Then exhale and round your spine, tilt your head towards the floor and draw your pubic bone forward. Repeat this five times.

3. Balasana


It is an extremely helpful pose. What it does is give the spine a nice stretch and take the pressure off your lower back, providing instant relief.

How to do: To perform this asana, kneel down on your yoga mat and keep your feet behind you. Taking a deep breath, exhale and gently pull your torso towards the thigh. Staying in this position, try to draw your ribs away from the tailbone and the head away from the shoulders. Your forehead should lay on the ground, with arms in the front. Stay in this position for upto 3 minutes for maximum relief.

4. Paschimottanasana


Paschimottanasana or the seated forward bend stretches your spine and eases lower back pain. It provides relief from neck pain and stiffness, eases PMS symptoms, stimulates liver, improves digestion and reduces fatigue.

How to do: Begin by sitting down on the floor with your legs extended forward and your spine straight. Exhale, bend forward from your hips and extend your hands forward to touch the feet. Your stomach should touch the thighs. Hold this position for about 30 seconds and return to the original position. Do this five times.

5. Salabhasana


Salabhasana or locust pose improves your core strength, stretches your spine and strengthens your legs. It will open your chest, improve your digestion and stimulates kidneys.

How to do: Begin by lying down on your stomach on the floor with your feet together and your hands by your sides. Your palms should face up and your forehead should be on the floor. Now, lift up your upper body, arms and legs. You should feel your body stretch and elongate. Hold this position for about 30 seconds. Do this three times.

6. Salamba Bhujangasana

Salamba Bhujangasana

This pose works best to perfect the natural curve of the back and the spine. It works really well in getting rid of lower back problems as it targets the abs and abdominal muscles, providing support.

How to do: Lie on your stomach, legs together and straight out behind you. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor. Apply gentle pressure onto the hips and thigh bone so as to lengthen the spine. Stay in this position for 1-3 minutes.

7. Trikonasana


As the name suggests, the yoga pose positions the body in a triangular manner, strengthening the back muscles and working out the important glute muscles, elongating your spine.

How to do: Stand with your feet together on the ground. Take a deep breath and then slowly, extend your left foot backward, pointed at a 45-degree angle. Take a little turn, extending your chest upwards and open up, with one arm towards the ground and one arm upwards towards the sky. Ensure that the legs are kept straight. Bend as far as you can, keeping the back straight. Stay in this position for 5-10 breaths and then switch to the other side.