Yoga for back pain: 17 Best yoga for the back.

Yoga for back pain: Back pain is not only painful but can be very irritating when it does not go away. Back pain has become a plague that everyone suffers regardless of age or gender. 

If your bad posture or sluggish desk work haunts your back. Then this yoga for back pain, might just be your saving grace for back pain relief.

Just imagine, one morning you wake up and your back doesn’t hurt a bit! Such an exciting dream, right? 

Yes, you can make this dream come true by practicing this yoga for back pain. 

Yoga is not only good for relaxing the mind, it is also good for strengthening the body. 

Focusing on yoga poses for back pain, that stretches the back will work on different muscles to improve any imbalance and alignment issues that may be at the root of your pain.

You can not even believe that there are a variety of best types of yoga for relieving your back pain. 

Yoga for back pain releases the tight muscles in your back,body and alleviates your pain, making you healthy and happy forever.

It’s proven that yoga benefits our body in every aspect of our living. Yoga plays a key part in our health, both mental and physical health. 

Yoga releases our stress, boosts up our concentration level and so on. 

Can yoga reduce back pain? Why yoga for back pain?

Practicing yoga for back pain is a surefire way to help with spinal rehabilitation and back pain, especially when done in a controlled manner. Studies have shown the effectiveness of yoga as a treatment option for pain.

The essence of yoga is to move in a controlled manner, paying attention to your breath and becoming aware of your body.

Using different yoga postures for back pain, trains different muscles, thus giving those muscle groups the power to stay alive. 

Most yoga postures for back pain strengthen the muscles of our back, helping the spine to maintain an upright position without too much pressure. 

If your spine relieves stress, you relieve your tension muscles, resulting in healthy muscles, ultimately curing back pain.

What type of yoga is best for back pain?

When it comes to types of yoga for back pain. There are many different styles of yoga today. 

If you suffer from back pain, there are some styles that offer great benefits in the form of yoga for back pain.

Iyengar Yoga, Hatha Yoga, Viniyoga, Ashtanga Yoga.

Yoga for back pain.

Here in this article yoga asanas for back pain has been divided into three groups, yoga for lower back pain, yoga for middle back pain and yoga poses for upper back pain.

Yoga Poses for lower back pain.

Pigeon Pose or Eka Pada Rajakapotasana:

This is the best yoga posture to open the hips and it releases the tension of your hip muscles. If you sit at your work all day, this is daily yoga for you.

How to do pigeon pose yoga for back pain.

Start From all fours, or table top position bring your right knee forward towards your right wrist.

Now Place your right knee forward and at an angle on your yoga mat.

Keep your left leg back as far as you can. The right ankle will be positioned into your left groin.

Open those hips as best you can, keeping your hips square.

You can choose to keep your body in an upright position, using your hands for support, or you can bend your upper body down, placing your head on your hands.

Breath deeply. Stay in this position for up to 2-5 minutes. Repeat the same with the other leg.

Downward Facing Dog or Adho mukha svanasana.

This yoga pose can be practiced by any beginner too and with all its benefits, you should include it as a part of daily yoga practice. 

This yoga pose strengthens the back and shoulders, and can also decrease pain of the back and sciatica. 

How to do Downward Facing Dog yoga for back pain.

Go to all fours on your yoga mat. 

Keep your knees under your hips, your hands under your shoulders with your wrists pressing ground.

As you exhale lift the hips up, straightening the knees and elbows, forming an inverted V-shape with the body. 

keep your hands shoulder width apart. Your feet should be hip width apart and parallel to each other with your toes pointing straight ahead.

Be sure to pay attention to shoulder and hip positioning, making weight even on both sides.

Press your hands to the floor. Spread on the shoulder blades. 

Keep the neck long enough, the ears should be touching your arms from the inside of the arms.

Keep your head aligned with your upper arms, do not let it hang, and keep your chin inside.

Hold the downward dog pose upto 3-5 min and take long deep breaths. 

Breadth out, Bend the knees, and return to table pose and relax.

Child’s Pose or Balasana

This pose will work a lot on the muscles for you. This reduces stress from your work, extending the lower back, neck, thighs, wrists and ankles.

You will feel long and stressed from your body to your spine. This is an extension after any intense lower body or ab workout

How to do Child’s pose yoga for back pain.

Sit on your heels. Place your hips on the heels, bend forward, and lower your forehead to the floor.

Place your arms beside your body on the floor, facing the palms down. (If it’s not comfortable, you can put one fist on the other and rest your forehead on them.)

Press your chest gently on the thigh.

To slowly sit on the heels, unwind the vertebra and relax.

Be in the child pose for 2-5 minutes.

Cat/Cow or Chakravakasana.

A gentle flow between two postures that warm the cat-cow’s body and bring flexibility to the spine. 

It expands the torso and neck of the back and gradually stimulates and strengthens the abdominal organs.

It also opens the chest, making breathing slower and deeper. 

The spinal motion of the two postures stimulates the kidney and adrenal glands. Combining these movements with your breathing relieves stress and calms the mind.

Bending and stretching the spine can help improve circulation in the disc behind your back. 

This is a basic move, but it can be very beneficial in supporting the back and reducing pain and maintaining a healthy spine, especially if you have been sitting long enough.

How to do Cat/Cow or Chakravakasana yoga for back pain.

Start on your hands and knees in a table pose with a neutral spine. 

When you breathe and go into the cow pose, lift up your sitting bones, push your chest forward and allow your stomach to sink.

Lift your head up, keep your shoulders away from your ears and look straight ahead.

When you breathe in, come into a cat pose, roll your spine out, tuck in your tailbone, and pull your pubic bone forward.

Keep your head down to the floor – don’t put your chin on your chest. Most importantly, relax.

Sphinx Pose or Salamba Bhujangasana

Salamba Bhujangasana (Sphinx pose) is a modified version of the cobra pose, which is easy for beginners.

This posture is good for people with low back pain because it has fewer arches and therefore reduces the pressure on the s

How to do Sphinx pose yoga for back pain.

Lie down with your feet on the floor and forehead on the floor.

Keep your feet close to your feet and heels lightly touching each other.

With the palms down and the palms touching the floor, bring your hands to the front.

Breathing deeply, place your navel on the floor, slowly lifting your head, chest and abdomen.

Pull your torso back and cover the floor with your arms.

Breathe in reflexes as you bend the spine from the vertebrae.

Make sure your feet are still close together and the head straight.

When breathing in, gently lower your abdomen, chest and head.

Extended Triangle Pose or Utthita Trikonasana.

This super yoga for back strength  extends all the best spots, including the Spine, Waist and Groin. Moreover, it also strengthens your shoulders, chest and legs. This yoga pose reduces back and neck pain.

How to do Extended Triangle Pose or Utthita Trikonasana.

Stand towards the length of your yoga mat, stand with your feet about a foot apart.

Bend your right foot so that your toes point toward the small edge of the mat and rotate your left toes at about 45 degrees. You are seeking stability through both legs.

Attach your legs and roll them around the right thigh so that the right knee corresponds to the first two claws.

Length on both sides of the waist, pull your lower abdomen inside and up and lift your arms parallel to the floor.

When you reach your right leg to extend your body, rotate your hips to the back of the mat. Exhale, lower your right hand and place your hand on the foot, floor or block.

Turn your ribs to the ceiling.

Point the left hand straight to the ceiling, hands with your shoulders, palms forward

Stretch along the sides of the neck, keeping your neck like your spine. Look straight ahead, or tilt the chin slightly and look at your left hand.

Keep your face calm and breathe slowly as you press through the legs, extend through the crown of the fingers and head and twist your rib cage.

To get out, press your feet firmly on the floor, inhale and push your left hand to the ceiling as soon as you stand up.

Stretch your heel and repeat on the other side.

Yoga poses for middle back pain. 

Cobra pose or bhujangasana

This snake-like yoga for back pain relief strengthens your spine and helps soothe any sciatic nerve pain. 

It also opens and enlarges your abdomen, shoulders and chest. This is a great recommendation for stress relief.

How to do Cobra pose or bhujangasana yoga for back pain.

Lie flat on your abdomen with your hands underneath your shoulders.

Bring your arms to your chest without bending your elbows out.

While lifting your upper body, open your chest and shoulders, pressing into your hands.

Press and hold your hips to protect and strengthen the lower back.

Lift up as much as you can – halfway through, part or all the way.

Bend your elbow slightly.

Fold your hands and leave your body on the mat again.

Hold for 30 to 60 seconds and then repeat 6 to 8 times.

Happy baby pose or Ananda Balasana.

Happy Baby Pose is a soft and soothing posture that is great for relaxing and enhancing the body. It involves sleeping on your back and rolling side to side.

How to do a Happy baby pose or Ananda Balasana.

Lie flat on your back on the floor or on your yoga mat.

Keeping your head flat on the mat, bend your knees at a 90-degree angle to your chest. keep the soles of your feet toward the ceiling.

Forward, hold your feet in or out. Keep your knees apart, and move them toward your armpits.

Wave your heel in your hand and slowly sideways (like a happy baby). 

Be in this position for several breaths, take a deep breath and let go.

Ardha Matsyendrasana or Sitting Half Spinal Twist.

This twisting position generates energy in your spine and back. 

This is a great extension to your hips, neck and shoulders.

If you are tired, this posture can help ease that pain.

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How to do Ardha Matsyendrasana or Sitting Half Spinal Twist.

From the sitting position, pull your right leg closer to your body.

Bring your left leg to the outside of your leg.

Leaning your body to the left, lengthen your spine.

Move your left hand to the floor behind you for support.

Move your right upper arm out of your left thigh, or wrap your elbow around your left knee.

Try to keep your hips square to deepen the bend in your spine.

Fold your gaze to look over either shoulder.

Keep this pose for 1-2 minute.

Repeat on the other side.

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Locust pose or Salabhasana.

Locust Pose is a simple backbend yoga posture that strengthens the entire back of your body from the tip of your neck to the back of your heel.

Salabhasana has benefits for many types of problems including back pain, pus-related complications and weakness, including your hips and hamstrings.

How to do locust pose yoga for back pain?

Lie on your yoga mat, on your stomach. Place your arms, forehead and chin down.

Slowly Lengthen your lower back by pressing your pubic bone to the floor, and inhale, pulling your navel toward the spine.

Engage the muscles of your leg.

When you breathe, lift your head, chest, arms and legs off the floor, place your shoulder blades on your back, and widen your chest. 

You can imagine someone holding your hands and slowly pulling you back so that you can get up.

The legs are drawn toward the midline but do not need to be touched, you can keep them at waist width apart.

Hold 6-8 breaths and make sure the breathing is calm and steady.

As soon as you breathe, get out of the pose, then repeat twice.

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Dandasana or Staff Pose

Dandasana is a simple sitting posture that strengthens the deep muscles of the back, abdomen and pelvic muscles. 

It improves overall posture and creates the foundation for a healthy alignment of the rest of the spine.

How to do Staff Pose yoga for back pain.

Sit with your legs spread out in front of you. Place your arms on the floor beside your hips.

Flex your feet and extend outwards through the heel. Attach your thighs and actively lower your sitting bones.

Pull your lower abdomen inside and up.

Slide your shoulder blades back and down along your spine. 

Bring your shoulder blades to each other and spread the collar bones.

Bring your chin back slightly and keep the base of your neck soft.

Stay in this posture for 1-4 minutes. To maintain this posture, get your abdominal muscles involved.

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Yoga poses for upper back pain.

Reverse Warrior Pose – Viparita Virabhadrasana

How to Do Reverse Warrior Pose yoga for back pain.

Start in the mountain pose (tadasana), stand with your feet at the waist and place your arms at your sides. 

Turn left and keep your feet about 4-5 feet away.

Bend your right foot to 90 degrees so your toes are pointing upwards on the mat. 

Extend your left leg slightly inward. Your back should be at a 45-degree angle.

Raise your arms from shoulder to height, parallel to the floor. 

Your arms should be aligned directly with your feet. 

Actively reach from your fingertips to the fingertips, facing your palms.

While breathing, bend your front knee. Align your knee directly to the foot of your front foot. 

Your front calf should be perpendicular to the floor. Sink your hips low, eventually bringing your front thighs parallel to the floor. This is Warrior II.

On your next breath, drop your left (back) hand behind your left thigh. 

In one breath, lift your right hand straight up and extend your fingers toward the ceiling. Your right ear should be next to your right arm.

Bend the knees in front of you and sink lower, while extending your hips along the sides of your hips. Lower your back sleeve with your foot and come on a light backbend.

Tilt your head slightly and bring your vision to your right-hand fingers.

Relax your shoulders, lift your chest up and keep your hips sides high.

Hold for 10-20 breaths.

Paschimottanasana or  Seated forward bend

This sitting posture is a classic yoga posture that is great for your back and hamstrings. It relieves tension and causes a calming sensation.

How to do Seated forward bend yoga for back pain.

Start sitting with your feet in front of you.

Reach your arms and then reach the roofline over your head.

Breathe in, stretch your spine.

Bend forward to increase the length of your spine. Lift your spine until you lean forward.

Stay in this position or allow the spine to move forward.

Keep your feet soft in this pose. If you can reach out, grab your ankles for an extension.

Give pose for 2 to 3 minutes.

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Ardha Pincha Mayurasana or dolphin pose

Dolphin pose is a semi-inversion that brings more blood flow to the head, strengthens the upper body and prepares yoga for balance and inversion on the hand.

How to do dolphin pose yoga for back pain?

Start with tabletop position, lower the forearms to the floor, palms down, and the hips toward the ceiling.

Stretch the finger wide apart and separate the palms from the shoulders.

Press the forearms, fingers and palms to the floor, and press the hips up and back. 

Keep the spine straight and long, reaching upwards through the tailbone.

Keep the toes wide, along with the toes facing the feet. Press the heel on the floor, feeling the stretch on the back of the feet. 

You can do a small bend at the knees to keep the legs straight, or the back flat.

The forehead may rest on the floor.

Breathe in and hold for 4-6 breaths.

To release: Bend the knees and move the hips back to the table posture, or down to the baby’s pose.

Dolphin Plank Pose or Makara Adho Mukha Svanasana.

Dolphin Plank Pose strengthens arms, strengthens the abdominal muscles and develops all the muscles of the back. This yoga pose tones the muscles of the legs.

How to do Makara Adho Mukha Svanasana?

Start with the Adho Mukha Svanasana and slowly shift the body weight to the front.

Make sure your shoulders align with your wrists.

Slowly lower your arms until the front touches the ground. Your palms should be pressed to the floor.

Keep your feet straight, and your heel straight on the toes.

Fix your gaze on the floor and keep your back and knees straight.

If possible, the palms should be facing each other.

When you breathe, gently pull your abdominal muscles and relax them while breathing.

Stay in this posture for a few breaths before returning to the Adho Mukha Svanasana.

Puppy Pose or Uttana Shishosana.

This yoga for back pain Stretches the spine, upper back, and shoulders . Uttana Shishosana opens the chest and helps release chronic tension in your neck and shoulders.

How to do puppy pose yoga for back pain?

Start with the tabletop position.

Slowly begin to place your hands in front of you, lowering your chest to the floor. 

Keep your hips at shoulder-length away from your knees and arms and gently drop your forehead to the floor.

Activate your arms by pressing your palms up and lifting your elbows and torso off the floor. 

Pull your shoulder blades over your back and lift your hips toward the ceiling.

Keep your neck relaxed and breathe, keeping your spine stretched.

Position anywhere for 5 to 10 breaths, then slowly lift your forehead and take your palms up towards your body and go to the table top position.

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Thread The Needle Pose or Parsva Balasana.

How to do Parsva Balasana yoga for back pain?

Start in a tabletop position on your hands and knees.

Keep your hands in front of you as far as your shoulders. Keep the arms straight and the rest of the body still.

Take your left hand and, while passing under your right hand, turn the chest to the right. 

The back of your left hand rests on the floor with your palms.

Keep your left shoulder as low as possible on the left side of your head.

Keep this posture for 40 to 60 seconds.

Press your right hand to return to the original position, then repeat in the opposite direction.

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Yoga for back pain may be your answer for all your back problems. Talk to your doctor, and if they give you the green light, find a certified yoga teacher in your area, or try these postures at home.

Practice every yoga pose according to your ability, and be sure to listen to your body (if it hurts, stop!). If the pain worsens or does not go away, ask your doctor ASAP.

By adding a few minutes to each day of yoga, you are giving your body the love it deserves (and hope for relief from that back pain).