20 Best Yoga Poses and Asanas for Quick Relief from Back Pain

In everyday hustle bustle, we forget to give adequate attention to one of the most important part of our body- Back. Too much of sitting is the main cause of back pain in today’s world. Corporate employees end up sitting for the most of the time because of the nature of their work and this causes shortening of hamstring and illiopsoas muscles of the body which causes pain in the lower back. Athletes sometimes suffer from strain in their back because of improper stretching during weigh bearing and running exercises. So, back pain can happen to anybody from people involved in desk bound jobs to athletes.

 

yoga poses and asanas for back pain relief
yoga poses and asanas for back pain relief

 

Therefore, it is important to know ways that can prevent and cure back pain and help one lead a healthy fit life. Various Yoga poses can help a great deal in relieving the back pain by stretching, improving blood circulation and strengthening of spine and nerves in the back. In the process, these Yoga postures also help in making one receptive to positivity. They energize us, expand our capabilities and stir us up for a long healthy life.

We bring you 20 most effective Yoga postures for a complete back pain relief.

 

  1. Bhujangasana or Cobra Pose

It is one of the most effective Yoga posture to cure lower back pain.

 

yoga pose for back pain relief, cobra pose or bhujangasana
yoga pose for back pain relief, cobra pose or bhujangasana

 

For this, lie on your front, chin to be touched to floor and legs to be together. Keeping palms near to chest, lift your head and raise upper body (till navel) by pressing palms against the floor. Try to be in this position for some time and then slowly relax and come back to initial position. Repeating this pose can help in strengthening the spinal cord and increases immune power.

 

  1. Ardha Matsyendrasana or Sitting Half Spinal Twist

 

Ardha matsyendrasana for back pain relief
Ardha matsyendrasana for back pain relief

 

To come to this posture, sit straight with legs in front of you and feet together. Placing the heel of left foot behind the right side of hip, try to take the right leg over left knee. Right hand can go behind and left hand is required to be placed on right knee. You need to see over right shoulder during this time.  The same can be repeated for the other side. This pose is good for increasing flexibility of the spine and for proper breathing.

 

back pain relief with different yoga asanas
back pain relief with different yoga asanas

 

  1. Marjariasana or Cat stretch

It is best pose to strengthen shoulders and wrists along with increasing elasticity of the spine. It can be performed by first being onto your fours. Then keeping arms at right angle to floor, raising chin and tilting head back, push your navel towards floor and compress your buttocks. Hold the pose for some time and then relax.

 

cat pose yoga asana for best fitness body exercise
cat pose yoga asana for best fitness body exercise

 

  1. Bitilasana or Cow Pose

For this, come in tabletop position and put your knees below hips. Shoulders and elbows must be at right angle to the floor. Looking down, try to raise your sitting bones and chest and lower down your belly. Head to be lifted and look straight. Hold the position for some time and then relax.

 

cow pose yoga asana for weight loss, Bidalasana
cow pose yoga asana for weight loss, Bidalasana

 

This pose is known to give good strtching to neck and massaging to spine.

 

  1. Adho Mukha Svanasana
asanas for fitness and health, medictips healthcare
asanas for fitness and health, medictips healthcare

 

This Yoga posture strengthens abdominal muscles which support the spine and it also helps in toning hands and feet. To come into this position, come to your fours first. Then, lift up your hips gently keeping your knees and elbows straight. Pointing toes outwards and pressing hands against the floor, try to touch your ears to your arms and turn to see your navel. Hold the position, then bending your knees slowly, come back to the initial position.

 

  1. Trikonasana or Triangle Pose

This pose not only reduces back pain by strengthening abdominal muscles, but aslo helps reduce anxiety, strengthens knees and ankles, stretches back and shoulders and serves as a therapy for spine.

 

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yoga asanas for weight loss, triangular pose, trikona asana
yoga asanas for weight loss, triangular pose, trikona asana

 

For this pose, stand with a distance of about 3 feet between your legs and extend your arms. Raising your right arm by side of your head, bend them towards the left side keeping it parallel to the floor. Repeat the same for left arm.

 

  1. Ustrasana or Camel Pose

 

stretching and yoga exercises for back pain
stretching and yoga exercises for back pain

 

For this, kneel down and bend backward. Then try to touch your right hand to right heel and left hand to left heel. Tilt your head backwards and hold the pose. Take care to not strain your back while in this position. Slowly, come back to your initial position and relax. Particularly efficient for relieving back, this pose also helps in improving posture and digestion.

 

  1. Paschimottanasana or Seated Forward Bend

 

paschimottanasana or back pain yoga pose for quick relief
paschimottanasana or back pain yoga pose for quick relief

 

To come to this posture, sit with legs stretched in front and toes pointing towards you. Then slowly, raise arms, stretch them and bend forward to touch chin to your knees and hands to your feet. Try to move navel towards the knees too. Hold this position for some time and then slowly retain the initial position. Not only it stretches your spine, shoulders and back well, it also helps reduce obesity and stress.

 

yoga postures for back pain
yoga postures for back pain

 

  1. Purvottanasana or Upward Plank Pose

This Yoga posture stretches shoulders and ankles well. It strengthens your triceps, back and legs.

upward plank yoga pose for back pain relief
upward plank yoga pose for back pain relief

 

To arrive at this posture, first come to staff pose and place your hands behind hips. Then try to lift up your hips, chest keeping your arms straightened out. Your feet must be firm on the floor and your head can hang behind you but be careful to not strain your neck. Be in this position for some time and then relax.

 

  1. Halasana or Plow Pose

It is best therapy for back ache and headache. It stimulates abdominalorgans and stretches spine well.

 

how to yoga for back pain relief, halasana plow pose
how to yoga for back pain relief, halasana plow pose

 

It can be performed by first lying on the floor, keeping legs together and then raising legs at right angle. Then, bending forward, curve the back and rest the legs on floor above head. Keeping the legs straight, try to place both hands over the haed and place elbows on the floor. Hold the position for some time and then relax.

 

  1. Pawanmuktasana or Wind Releasing pose

 

yoga poses for back pain relief, wind release pose
yoga poses for back pain relief, wind release pose

 

To come at this posture, first lie on your back, keep your feet together and place your arms beside your body. Then, start bringing the knees towards your chest, pressing thighs on abdomen and clasp hands around legs. Try to increase pressure on chest and hold the position for some time. This posture is particularly helpful in relieving tension in lower back. Also, it helps burn fat in thighs and abdominal area.

 

  1. Setu Bandhasana or Bridge Pose

This pose relieves stress conditions in the back. It strengthens back muscles, spine, neck and improves blood circulation in the body.

 

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bridge pose yoga asana for weight loss
bridge pose yoga asana for weight loss

 

For this pose, first lie flat on your back and bend your knees keeping your feet 3 inches apart. With arms beside your body, start lifting lower to upper back of your body and put weight of your body on shoulders, arms and feet. Your buttocks must remain firm and thighs must be in line with the ground. Push against floor using hands to rise higher. Hold the position for some time for good effects.

 

  1. Shalabhasana or Locust Pose

This pose is highly recommended for those with severe back problems. It raises flexibility of back muscles and strengthens shoulder and neck muscles.

 

yoga and meditation asanas for better health and fitness
yoga and meditation asanas for better health and fitness

 

For this pose, first lie on your stomach with chin touching the ground and hands by your side. Then bring your hands under the legs for support and lift both your legs upwards without knee bend or strain. Hold the position for some time, relax and repeat for better results.

 

  1. Vrikshasana or Tree Pose

To perform this pose, stand straight keeping your feet together. Then fold right leg towards left thigh and place it there pointing toes of right foot towards the ground. The right and left legs must be at right angle to each other here. Stretch your arms above head and join hands to come to Namaskara mudra and hold the position for some time.

 

tree pose yoga asana for back pain relief
tree pose yoga asana for back pain relief

 

Ensure that your back is straight and stretched. This pose raises stamina, helps in stretching the back muscles, and is also good for pelvic region.

 

  1. Rajakapotasana or One-legged King Pigeon Pose

Apart from stretching the entire lower body, this pose helps in bringing high flexibility to the hip area.

 

pigeon yoga pose for back pain relief
pigeon yoga pose for back pain relief

 

To perform this posture, first come to your fours, then bring your knees below hips and move right knee to the back of right wrist. Then by keeping right shin under torso, hold your left knee. Then slide left leg to back and place thigh front to the floor and right heel before leg hip. Rotate left leg inwards, push your back and try to touch your foot to head. You can use your hands to help your foot touch your head. Hold this position and repeat it with the other side.

 

  1. Tadasana or Mountain Pose

 

tadasana or mountain yoga pose for back pain relief
tadasana or mountain yoga pose for back pain relief

 

To come to this posture, stand firm with legs slightly apart. Gently, take your upper thighs inward and stretch the tailbone pointing it towards the ground. Then stretch your chest, arms and shoulders upwards and raising your heels, come on your toes. Hold this position for some time and then relax. This simple Yoga posture can bring great agility to your body, tones abdomen area and highly improves the body posture.

 

  1. Navasana or Boat Pose

This pose tones the abdomen area, strengthens spine and stretches hamstrings.

 

fitness pilates clases for women
fitness pilates classes for women

 

This posture will require you to first sit straight with legs stretched in front of you. Then place hands behind hips and start lifting legs up without bending your back. Keep abdomen firm and belly flat. Now move your hands upwards and parallel to the ground. Hold on to this position for a while and then relax.

 

  1. Dhanurasana or Bow Pose

 

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yoga for breast enlargement
yoga for breast enlargement

 

For this pose, first lie down on your stomach with feet apart. Then fold your knees, and take your hands back for holding ankles. Lift your chest slightly up form the floor and move your legs up. Look straight and hold on to this position for some time before relaxing. This pose is known to add high flexibility to the back of the body and tone legs and arms.

 

  1. Shashankasana or Hare Pose

 

shashankasana or hare yoga pose for back pain relief
shashankasana or hare yoga pose for back pain relief

 

This pose will require you to sit in Vajrasana first and then raise your hands above your shoulders to touch the floor. Some parts of your body will then rest on your thighs. Ensure that the neck is straight between the stretched hands. This pose not only helps you relax your back muscles but also raises your concentration power.

 

  1. Garudasan or Eagle Pose

Known to cure rheumatism, this Yoga pose helps in raising agility of back and legs. It helps you in improving your ability to balance.

 

the eagle yoga pose for the back pain relief
the eagle yoga pose for the back pain relief

 

This pose can be performed by first standing firm, then, slowly bending the right knee, wrap your left leg around the right one so that knees come in one over other position. Then stretch your arms to shoulder level and wrap right hand around the left one. The elbows at this point must be bent perpendicularly. Then gently lower your hips and try to hold the pose for some time.  

Tanvi Jain

Tanvi Jain

I am an MBA student of NMIMS, Mumbai. I pursued engineering in the field of Computer Science and graduated in 2015. As part of student editorial board in college, I enthusiastically worked for structure and substance of articles.
I like reading classics since they give me space and capacity to reflect. Cupcakes make me skip my no sugar resolve. I enjoy nurturing plants as they bring good health and vital freshness to my life.
In today’s fast-paced lifestyle, I like exploring products, methods and experiences that help one achieve good health and sound mind. I believe that technology has extensively changed the fitness environment by providing a highly engaging fitness experience.
Tanvi Jain

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