Yoga for Back Pain: 6 Best Yoga Poses to Control Back Pain

Yoga is a gift given by our ancestors. One of the best forms of exercise to relax and stimulate body functions. Practicing yoga daily can relieve back pain and act as an effective preventative treatment. According to research published in 2017 in the Annals of Internal Medicine, yoga can help reduce the need for pain medication. In a three-month study, in which one group was assigned to physical therapy for their back pain, a second to yoga, and a third to read about pain management techniques, 70 percent were taking medication. In the end, however, the number of people taking medication remained the same in the study group, with only 50 percent of the yoga and physical therapy subjects taking it. Researchers are beginning to discover how yoga’s effects on the brain may contribute to pain reduction. In a study conducted by the National Institutes of Health and published in Frontiers in Human Neuroscience in 2015, scientists found significant differences between the brains of chronic pain sufferers and the brains of regular yoga practitioners. Chronic pain sufferers had less brain tissue in areas that help us tolerate pain, while yogis had more—suggesting that yoga may be protective not only physically but also neurologically. Yoga not only relaxes your mind but is also good for strengthening your body. Focusing on postures that stretch the back can work on different muscles to improve any imbalances and alignment issues at the root of your pain.

Say good-bye to back pain with these yoga poses.

1. Balasana

Perhaps the easiest pose in yoga besides Savasana is Child’s Pose, a gentle yoga pose that helps stretch your lower back and ease lower back pain. Balasana or child’s pose helps take pressure off the lower back. It involves extending the spine and compressing it. Child’s pose is a gentle yoga pose that can help stretch your lower back and reduce lower back pain.

2. Bhujangasana 

Another yoga pose that helps stretch the back, the Nagara pose is also very simple. This gentle spine will help strengthen your spine and butt. It elongates the chest, shoulders, and abdomen. It can also help relieve stress. The cobra pose is one of the most popular yoga poses. But if you push your body beyond its limits to handle it, you could be doing more harm than good. According to yoga expert Grandmaster Akshar, “Bhujangasana is a back bending pose and is very useful for keeping your back healthy and it does not cause pain in your back. Practicing this asana alone or through Surya Namaskar can make your spinal region strong and very agile. This pose can tone the nerves in your body and spine.”

3. Uttanasana

This is a simple standing yoga pose for back pain that helps release lower back muscles. It is good for those who work sitting for a long time because such people are more likely to suffer from back pain. To rejuvenate your spine you should try Uttanasana which provides an intense stretch and a good stretch for the back. Hence, it helps to stretch your spine and make it more flexible. A standing forward bend posture can release tightness in the lower back. Uttanasana yoga is a pose that intensely stretches the entire back of the body, including the spine, hips, and hamstrings. Hence, Uttanasana is also known as the Standing Forward Bend Pose.

4. Cat Pose

Cat Cow Pose is a gentle back pose that mobilizes and stretches the spine. This asana also stretches the back and shoulder muscles. Cat-Cow Pose, also known as Marjaryasana-Btilasana in the yoga world, is a gentle practice designed to bring flexibility to the spine and release tension. This popular yoga pose is an ideal exercise for back pain as it stretches your lower and upper back, torso, and neck. It brings flexibility to the spine and releases tension.

5. Adho Mukha Svanasana 

Ado Mukha Shvanasana or Downward Facing Dog Pose strengthens the deep abdominal muscles, which are key to good lower back posture. This pose relieves back pain and sciatica. Chronic low back pain is caused by weak muscle imbalances and poor posture. Colegrove et al., 2019 studied that downward-facing dog position helps strengthen the arms, legs, and lower body in people with CLBP. It stretches the chest, back, calves, and feet and relieves lower back pain. It helps increase strength and flexibility. Consequently, Adho Mukha Svanasana may be beneficial for CLBP.

6. Setu Bandha Sarvangasana

Sethu Bandha Sarvangasana or the bridge fires and strengthens the abdominal core, which is essential for controlling pelvic tilt. This pose involves stretching the spine and relieves back pain and headaches. Sethu Bandha Sarvangasana or the bridge fires and strengthens the abdominal core, which is essential for controlling pelvic tilt. This pose involves stretching the spine and relieves back pain and headaches. Bridge yoga helps strengthen your back, neck, chest, and legs.