Most Effective Yoga Poses for Back Pain Alone

If you’re experiencing debilitating back pain, you’re not alone. Studies show that about 80% of the population will have to deal with it at some point in their lives.

How can you feel better without making a trip to the chiropractor? You’ve likely seen people doing yoga poses all over your social media feed — especially on the accounts of health and wellness influencers.

This can help with your back pain (in addition to gaining you more followers should you upload pictures of your own poses.)

Try these 5 yoga poses for back pain to help!

1. Child’s Pose

This is an easy one, and great for both your upper and lower back. Start in a kneeling position, and then sit back on your knees so your bottom touches your heels.

Then, keeping yourself bent in this position, reach your arms straight out in front of you as far as you feel comfortable. Breathe in and out, holding the position.

2. Downward Dog

Think of putting your body in a position to it looks like an upside-down “V.” Straighten your arms and legs — if you’re a beginner, take a slightly wider stance.

Then, let go of the tension in your neck and focus on putting your heels down into the ground. Don’t forget to breathe!

3. The Locust Pose

In addition to getting a lower back stretch, you’ll also build up your back and thigh strength if you do this pose every day.

Begin by lying on your stomach. Keep your arms straight and down at your side. Take a breath and center yourself.

Then, when you feel ready, very slowly lift your head, arms, and legs off of the ground. Your head should be looking directly in front of you. Your arms will be clasped behind your back.

Your legs will simply lift off the ground, once again as far as feels comfortable. Hold it for as long as you can, remembering to breathe. Make your goal to be able to hold this pose for one minute!

4. Seated Forward Bend

Sitting on the ground with your legs straight out in front of you, simply bend the upper half of your body over your legs. Try to reach and hold your feet, which should be flexed.

For maximum impact, focus on trying to keep your back straight, not bent or arched. Only bend forward as far as feels comfortable — you’ll get more flexible over time!

5. The Cow/Cat

This is one of the top yoga poses for back pain — and even if you’re a beginner, it’s super easy to do!

Put your arms and legs in a tabletop frame — knees bent underneath you, arms straight out and directly underneath your shoulders. Without moving your arms or legs, slowly arch your back, bringing your head downwards so you’re looking at your belly button.

Inhale as you “crunch in.”

Then, as you exhale, push your back in a reverse arch — so your head is looking directly forward. Again, focus on not moving your hands as you do so.

Repeat as many times as you like!

6.Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

This multi-tasking asana increases your hip and hamstring flexibility, improves overall circulation, and takes the load off the lumbar spine. If reaching for the toe feels like an impossible task, loop a strap on the ball of your foot, grabbing each end with both hands for extra support.

Do not hesitate to bend the knee if you feel any excessive pulling or strain in the neck or back. Remember, you do not have to contort yourself to execute the posture.

7. Posture of Marichi B (Marichyasana B or Marichyasana II)

To keep your back happy here, you MUST create length as you twist. All too often, settling too deep into a rounded lower back can exacerbate pain and injury.

Make sure to support yourself with one hand and maintain stability in the hips, which will allow you to rotate from the thoracolumbar spine (mid-back), utilize the core, and maximize chest expansion.

8. Supported Seated Forward Bend (Supported Paschimottanasana)

Even if you feel completely unhindered in your hamstrings, try sitting on a block or a blanket in Paschimottanasana.

This variation allows the pelvis to establish an anterior tilt that will free up tension in the lower back, enhance the natural s-curve of the spine, and provide greater outer shoulder stretch rather than just an excessive hunched upper back which is a common mistake practiced too often in this pose.

9.Wide-Legged Forward Bend (Prasarita Padottansana D)

Have you heard of “The Back and Bicep Rule?” When you pull yourself deeper into this pose with your biceps, you help activate your back muscles, specifically your latissimus dorsi which falls into the “core” category.

Stay mindful of sliding the shoulder blades towards the hips to keep your shoulders from crowding your neck. This inversion will relax your back, stretch the hamstrings, and improve your balance.

10.Supported Bridge Pose (Supported Setu Bandha Sarvangasana)

Depending on where your back pain tends to accumulate, you can use blocks or bolsters to create a blissfully healing setup that uniquely suits you. Try one or both of these variations.

For Pain in the Cervical/ Upper Back:

Place one block horizontally beneath the shoulder blades and one block underneath the head to undo the effects of sitting at a desk hunched over a computer all day.


Try These Yoga Poses For Back Pain Today

Thanks to this post, you’ll be able to finally tackle both upper and lower back pain. Keep in mind too, that yoga has a whole host of other health benefits. To help you stay on track, look for yoga bloggers and watch yoga workout videos!

Keep up with your practice to see the awesome results!

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