Yoga For Back Pain Relief : 8 Best Asanas and Postures

No matter what your age is, you can find yourself suffering from back pain which can leave you feeling slouchy and no less than an 80-year-old. However, you aren’t alone and we have the best yoga tips for back pain.

The terrific news is that you can easily combat it and get immense relief with some awesome yoga poses for lower back pain. Though you must remember to consult your doctor and ensure that these yoga exercises for back pain are safe for you.

Let’s look at a few of the best:-

Yoga For Back Pain Relief – Postures:

These postures in yoga will help you discover a new dimension of back pain relief treatments.

1. Fists Forward Bend

Once you are standing on your yoga mat with feet apart at a hip distance, you need to bend your knees. Now bend your torso over your legs to get your belly to touch your thigh or get as close as possible. Fold your fingers into fists and position them in the opposite elbow creases below the head. Keep back, neck and head relaxed and squeeze fists actively. This fist and elbow movement gets your back muscles open. You would feel it within 5-6 breaths, but make it up to about 10-20 breaths slowly. Releasing quite a bit of tension, it is a terrific pose of yoga for lower back pain relief.

2. Downward Facing Dog

This yoga asana for back pain is terrific as it gives the entire back a good stretch and relieves pain from a number of sore areas. Lie down on the yoga mat on your stomach and place your hands and palms down beside your chest. Lift your chest and hips till you are balancing on your knees and hands. Then lift your knees to balance on your feet and hands. The hips should be lifted as much as possible so that you can feel your back stretch evenly. Take about 5 to 10 breaths in this position before coming to the original position. It is one of the easiest and highly effective yoga poses for lower back pain.

3. Wall Plank Pose

Once you are standing in front of the wall, reach it with your hands and straighten them with palms facing the wall. Now, keeping your head facing downward and bend forward so that the spine gets lengthened and stretched to your maximum. You would end up forming an L shape. Sometimes you may feel pain in the lower back, in which case, you need to bend your knees a little. Breathing deeply, hold this pose which is considered as one of the best yoga tips for back pain for about two to three minutes.

4. Child’s Pose

Sitting on your heels, bring your head to the ground in the front and assume the child’s pose. It should be done with the hands behind the back, knees wide and big toes closer. Once you are feeling the stretch, try bringing the knees closer. Keep breathing slowly and feel the back muscles and abdomen stretch. The posture can be maintained for about a couple of minutes. Sometimes, you may find your head, not touching the floor. In that case, you can place a rolled yoga mat or a yoga block under your forehead to keep yourself comfortable. This posture alone is so relaxing that you would adopt this yoga asana even without back pain.

5. Two Knee Twist

Also known as ‘Supine Twist’, these yoga poses for lower back pain are excellent to give your back muscles a stretch, hydrate the spinal discs and realign and lengthen the spine. To assume this pose, lie down, bring your knees to your chest by bending them. Bring your arms out till your body assumes a T-shape. Now exhaling slowly, lower your knees to the ground on the right as much as possible with the shoulders pressed down firmly. Sometimes, you may find the left shoulder lifting; you need to lower your knees away from the right arm. Hold the pose for about a couple of minutes and repeat with the other side as well.

6. Legs Up The Wall Pose

Finding all the above yoga poses for back pain a little too much for yourself? In that case, simply lie comfortably on your yoga mat and raising your legs, balance them against the wall. Your hands can be straight by your sides or even placed on your stomach with palms one upon the other. This pose will ease away all kinds of pain from your back without making you stretch or twist beyond yourself! According to experts, this super easy yoga pose can take care of any issue you might be facing! Be it a beginner or an expert, all can assume this pose with great ease!

7. Plow Pose

This yoga asana for back pain requires a lot of balance and motivation. Lie down flat with your back on the ground. Now, bend your hips and make sure the top of your feet touch the ground from over your head. You can support the back with your hand if necessary. Hold for as long as you can, but make sure to have a powerful stretch for as long as you do.

8. Seated Forward Fold

The Seated Forward Fold comes off as a very easy yoga posture in fact. Although if it’s easy in a way it won’t benefit you, there’s no point. Do it the right way with these yoga tips. Sit on the ground with your legs stretched forward. Bend forward from the hip and try to reach out for your shins, ankles or feet. The trick in this lies in stretching your back forward to the maximum.

Try any of these or a combination of these yoga poses to walk taller and make your body bend to your command instead of the other way around! Do share if this helped you bid goodbye to backache forever!