Waking up in the morning with severe back pain is definitely the worst thing to experience. It just makes everything, even the simplest of tasks feel like winning a war because your body won’t cooperate and your back becomes your nemesis. Be it a step or a movement, everything becomes a challenge and your day gets ruined even before it starts.

What lead to this uncomfortable situation? You must regret not maintaining the right posture or doing something out of your ‘used-to tasks.’ Experiencing those moments where you feel like you have pushed it too far is common. But don’t worry you are not alone! Back pain affects millions of people and is often caused due to some neglected factors. Did you know that one of the best remedies for tackling this issue is Yoga? Adding specific yoga poses to your daily routine can effectively relieve discomfort. This article discusses some of the best yoga poses for back pain and a how-to-do guide to help you find solace.

Best Yoga Poses For Back Pain

1. Cat-Cow Pose

The Cat-Cow Pose is a gentle, flowing sequence that warms up the spine. It increases flexibility and relieves tension in the back and neck. This movement promotes mobility and is an excellent starting point for your yoga practice.

Way to Perform :

1. Begin on all fours, aligning your wrists under your shoulders and knees under your hips.


2. Inhale deeply, arching your back as you lift your head and tailbone toward the ceiling, allowing your belly to sink toward the floor (Cow Pose).


3. Exhale slowly, rounding your spine upward while tucking your chin to your chest and tailbone under (Cat Pose).


4. Continue this fluid motion, synchronizing your breath with each movement, for several cycles.

2. Downward-Facing Dog

Downward-facing dog is one of the best yoga poses for back pain. It stretches the entire back, shoulders, and hamstrings, helping to elongate the spine, relieve back pain, and improve overall posture.

Way to Perform :

1. Start on your hands and knees, with hands slightly ahead of your shoulders and knees beneath your hips.


2. Tuck your toes under and press into your hands, lifting your knees off the floor.


3. Extend your hips upward and back, forming an inverted V-shape with your body.


4. Keep your knees slightly bent if needed, and press your heels toward the floor.


5. Hold this position for several breaths, focusing on lengthening your spine and relaxing your head between your arms.

3. Child’s Pose

Child’s Pose is a restful posture that gently stretches the lower back, hips, and thighs. It promotes relaxation and stress relief, making it beneficial for relieving back pain.

Way to Perform :

1. Kneel on the floor with your knees hip-width apart and toes together.


2. Sit back on your heels and extend your arms forward, lowering your chest toward the ground.


3. Rest your forehead on the mat and breathe deeply, allowing your body to relax into the stretch.


4. Remain in this pose for several breaths or as long as comfortable.

4. Extended Triangle Pose

Extended Triangle Pose is a standing posture that stretches the spine, hips, and groin. It is among the best yoga poses for back pain and improves overall posture by promoting spinal alignment.

Way to Perform:

1. Stand with your feet about three feet apart, turning your right foot out 90 degrees and your left foot slightly inward.


2. Extend your arms parallel to the floor, reaching actively through your fingertips.


3. As you reach your right hand forward, shift your hips slightly to the left. Then, lower it to your shin, ankle, or the floor outside your right foot.


4. Extend your left arm toward the ceiling, forming a straight line with both arms.


5. Turn your gaze toward your left hand and hold the pose for several breaths before switching sides.

5. Sphinx Pose

Sphinx Pose is a gentle backbend that stretches the lower back and strengthens the spine. It encourages the natural curvature of the lower back and helps reduce back aches.

Way to Perform :

1. Lie on your stomach with your legs extended and feet hip-width apart.


2. Place your elbows under your shoulders, and forearms on the ground, and press into your forearms to lift your chest.


3. Keep your lower ribs on the floor, shoulders relaxed away from your ears, and gaze forward.


4. Hold this position for several breaths, focusing on the gentle engagement of your back muscles.

6. Locust Pose

The list of best yoga poses for back pain is incomplete without this one. Locust Pose strengthens the muscles of the back, buttocks, and legs, providing support to the spine and relieving discomfort. This pose enhances overall back strength and posture.

Way to Perform :

1. Lie face down with your arms alongside your body, palms facing up.


2. Inhale as you lift your head, chest, and legs off the floor, engaging your back muscles.


3. Keep your gaze forward or slightly upward, ensuring your neck remains neutral.


4. Hold the pose for a few breaths, then exhale as you release back to the starting position.


5. Repeat this movement several times, gradually increasing the duration as your strength improves.

7. Bridge Pose

Bridge Pose strengthens the back, glutes, and hamstrings while stretching the chest and spine. It helps to alleviate back pain by promoting spinal flexibility and strengthening supportive muscles.

Way to Perform :

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.


2. Place your arms alongside your body, palms facing down.


3. Press into your feet and arms as you lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.


4. Engage your glutes and core muscles, avoiding excessive arching of the lower back.


5. Hold the pose for several breaths before slowly lowering your hips

8. Supine Spinal Twist

This pose is a fantastic way to release lower back tension, making it one of the best yoga poses for back pain. The supine Spinal Twist gently stretches the spine and hips while also helping to improve mobility. This pose can alleviate discomfort caused by prolonged sitting or poor posture by encouraging spinal alignment.

Way to Perform :

1. Lie on your back with your legs extended.


2. Draw your right knee toward your chest and gently guide it across your body to the left.


3. Extend your right arm to the side and turn your head to the right, keeping both shoulders grounded.


4. Hold for several breaths before switching sides.

9. Legs-Up-The-Wall Pose

This is a common and one of the best yoga poses for back pain. A deeply relaxing posture, the Legs-Up-The-Wall Pose helps relieve lower back pain by allowing gravity to release tension from the spine. It also promotes circulation and relaxation, making it an excellent pose to end your yoga practice.

Way to Perform :

1. Sit sideways next to a wall and swing your legs up as you lie on your back.


2. Adjust your position so that your hips are as close to the wall as comfortable.


3. Let your arms rest at your sides, palms facing up.


4. Close your eyes and breathe deeply, holding the pose for 5-10 minutes.

Conclusion

Incorporating these yoga poses into your daily routine can help relieve back pain. Each pose targets different areas of the back and surrounding muscles, helping to release tension, build strength, and improve posture. Be it stiffness or severe discomfort, these best yoga poses for back pain can provide instant relief.