If you suffer from back pain, yoga can be an effective and gentle way to relieve back pain and strengthen your back muscles as well as your spine. Doing certain yoga asanas can also help stretch muscles, which can reduce tension and increase flexibility over time.
The slow movements and focus on proper breathing can also help lower stress, anxiety and depression, which can often be the emotional aspect of back pain.
Yoga cannot be done in a hurry, and its benefits will not reveal themselves to you from the first day, so make sure you make slow and controlled movements, rather than jerky ones.
Here are some highly effective yoga poses for back pain relief:
- Cat-cow pose (Marjaryasana-Bitilasana)
This asana stretches and strengthens the spine, improving flexibility and easing tension in the back. Dr Surendra Shetty, a Mumbai-based spine specialist, recommends in the Times of India the cat-cow pose for relieving back pain as it gently mobilises the spine and releases tight muscles.
How to do it: Start on your hands and knees, with your hands as far apart from each other as your shoulders and knees. As you inhale, arch your back and lift your head and tailbone up; as you exhale, round your spine, and tuck your chin. Repeat for 5–10 breaths.
Also read | Best yoga poses: Reduce stress and anxiety with these 6 yoga asanas
- Downward-facing dog (Adho mukha svanasana)
This pose elongates the spine, strengthens the core, and reduces stiffness in the back and hamstrings, which can alleviate lower back pain. In an article in the Hindustan Times, yoga instructor Ritu Malik from Bengaluru suggests this pose as one of the best for relieving back tightness and tension.
How to do it: Begin on your hands and knees, then lift your hips up and back, creating an inverted V-shape. Keep your feet hip-width apart and your hands shoulder-width apart. Hold for 5–10 breaths.
- Cobra pose (Bhujangasana)
Cobra pose strengthens the lower back and opens the chest, relieving tension and improving posture. Delhi-based physiotherapist Dr Neha Gupta highlights this pose for strengthening the back muscles and preventing back pain on NDTV.
How to do it: Lie on your stomach with hands placed under your chest. Inhale and lift your chest and upper body using your back muscles, keeping your elbows close to your sides. Hold for 15–30 seconds, then release.
Also read | Best yoga asanas to strengthen spine, correct posture and mobility
- Child’s pose (Balasana)
According to Patanjali Yogpeeth, child’s pose or balasana is an effective resting pose that stretches the lower back and helps release pent-up stress in the spine. It relieves tension, and promotes relaxation.
How to do it: Kneel on the mat with your big toes touching, knees apart. Sit back on your heels, reach your arms forward, and bend forward fully, lowering your torso toward the ground, your hands stretched forward and your forehead touching the floor. Hold for 1–3 minutes, breathing deeply.
- Bridge pose (Setu bandhasana)
Bridge pose is great for strengthening the back, glutes, and core. Yoga guru Baba Ramdev also recommends this asana for back pain on Patanjali TV as it improves spinal stability.
How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips up toward the ceiling while pressing through your feet and engaging your core. Hold for 15–30 seconds, then lower back down. Be careful to maintain the natural curve of your neck, don’t press the back of your neck into the mat.
Also read | Yoga for beginners: Start your yoga journey with these 8 beginner-friendly asanas
- Supine twist (Supta matsyendrasana)
This gentle twisting posture stretches the back and relieves stiffness, particularly in the lower back and hips. The Art of Living Foundation in India recommends this pose as a gentle way to release tension in the spine and back muscles.
How to do it: Lie on your back with arms extended out to the sides. Bring your right knee toward your chest, then let it fall across your body to the left side. Hold for 30 seconds to 1 minute, then switch sides.
- Legs-up-the-wall pose (Viparita karani)
This restorative pose alleviates lower back tension by promoting relaxation, improving circulation, and reducing pressure on the spine. Sadhguru from the Isha Foundation explains that viparita karani promotes blood flow and eases back tension, making it beneficial for overall spinal health.
How to do it: Sit close to a wall, lie down, and extend your legs up against the wall. Keep your arms relaxed by your sides and hold the position for 5–10 minutes.
Tips for practicing yoga for back pain
- Any exercise, including yoga, needs to be followed consistently to see some benefits. So practice these poses daily or a few times a week. Avoid poses if they cause you discomfort or strain; try them again when you’re ready and gradually increase the intensity.
- Yoga is all about breathing, so focus on your breath to help relax your muscles and enhance the effectiveness of each posture.
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
