yoga poses to relieve back pain

yoga pose for back pain

6 Yoga Poses for Back Pain

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.

Sphinx Pose For relieve Back Pain

This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.

Muscles worked:

  • erector spinae
  • gluteal muscles
  • pectoralis major
  • trapezius
  • latissimus dorsi

To do Covra Pose:

  1. Lie on your stomach with your legs extended behind you.
  2. Engage the muscles of your lower back, buttocks, and thighs.
  3. Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.
  4. Slowly lift up your upper torso and head.
  5. Gently lift and engage your lower abdominals to support your back.
  6. Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.
  7. Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged.
  8. Stay in this pose for up to 5 minutes.

Cobra Pose for back pain

This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.

Muscles worked:

  • hamstrings
  • gluteus maximus
  • deltoids
  • triceps
  • serratus anterior

To do this:

  1. Lie on your stomach with your hands under your shoulders and your fingers facing forward.
  2. Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
  3. Press into your hands to slowly lift your head, chest, and shoulders.
  4. You can lift partway, halfway, or all the way up.
  5. Maintain a slight bend in your elbows.
  6. You can let your head drop back to deepen the pose.
  7. Release back down to your mat on an exhale.
  8. Bring your arms by your side and rest your head.
  9. Slowly move your hips from side to side to release tension from your lower back.

Locust Pose – Salabhasana For back Pain

Step by step

  • Lie on your stomach, arms by your side, your forehead or your chin on the mat.
  • Lengthen your lower back by gently pressing your pubic bone into the floor, and pull your navel in towards the spine as you exhale.
  • Engage your leg muscles.
  • As you inhale, lift your head, chest, arms and legs off the floor, firming your shoulder blades onto your back, and so broadening your chest. You can imagine someone holding your hands gently pulling you back, to come up higher.
  • Feet are drawn towards the mid-line but do not have to be touching, you can keep them hip-width apart.
  • Stay for 5 breaths making sure breathing remains calm and steady.
  • As you exhale, lower out of the pose then repeat another two times.
  • Rest in between each pose by making a pillow for your cheek with your arms and letting your heels drop away from each other.

Setu Bandha Sarvangasana For Back Pain

Bridge Pose also called Setu Bandhāsana, is an inverted back-bending asana in hatha yoga and modern yoga as exercise.

Ardha Matsyendrasana for Back Pain

Half Lord of the Fishes Pose (Ardha Matsyendrasana) is a deep twist that is one of the 12 basic poses of Hatha yoga. One of the greatest things about yoga is that it puts you in positions you generally don’t do in the normal course of your day. Moving in different ways accesses places where you didn’t even realize you were holding tension. This is definitely true of deep twists, such as Half Lord of the Fishes. Looking for the best Yoga course for Beginners in Rishikesh, Yoga teacher training in Rishikesh – 14 & 28 Days 200 Hour yoga Teacher Training in Rishikesh

Benefits of Ardha Matsyendrasana

Half Lord of the Fishes Pose stretches the side body, upper back Pain, and neck, and improves spinal mobility. It’s important to keep these areas loose and mobile to prevent pain from repetitive stress injuries. Twists such as this can also help constipation.

Child Pose – Yoga Poses for Back Pain

Child’s Pose, or Child’s Resting Pose is a kneeling asana in modern yoga as exercise. Balasana is a counter asana for various asanas and is usually practiced before and after Sirsasana. Child’s Pose is a true resting pose, and one that you can hold for long periods of time without the need for props. I personally feel that Child’s Pose is often overlooked and neglected, so let’s spend some time shining a light on all that is wonderful about this glorious pose.

If you sit at a desk all day, stand for long periods of time, or are otherwise alive in the world, chances are you have some compression in your lower back. If you are looking to bring a change into your life by learning yoga for self-rejuvenation or transfer the benefits to others, by getting a professional certificate and expertise 500 Hour Yoga Teacher Training in Rishikesh, India- Apply Now

This is because we tend to ‘dump’ our weight down there, and usually aren’t consciously pulling up and engaging your lower abdominals all day long (which you may be doing too, in which case, good for you!) Folding over your legs immediately reverses the splaying of the tailbone that can cause lower back pain. Child’s Pose allows you to open up and stretch this area of the body.


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