People groaning for back pain is a very common thing these days. 8 out of 10 people visit the doctors with the complaint of back pain. Sitting or standing for long hours is a cause for back pain. The reasons are manual, and the cure is also with a manual remedy. It is nothing but yoga for back pain relief.

Yoga is an ancient cure for most of the diseases a human get. So, make use of the asanas of yoga to get relief from a backache.

Poses of Yoga for Back Pain Relief

You might think of taking a professional treatment for back pain. It is a good idea. But a personal care is also necessary to cure the back pain faster. You can get the result with yoga too. Below is the list of the yoga poses that help you relieve back pain.

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  • Standing Forward Bend.
  • Child’s Pose.
  • Cat and Cow Pose.
  • Wide Squat Pose.
  • Downward Facing Dog Pose.
  • Pigeon Pose.
  • Butterfly Pose.
  • Spine Twist.

Sciatica Treatment with Standing Forward Pose

This is an another yoga for lower back pain relief. The standing forward poses help you to get free from the tight lower back. It stretches and relaxes your lower back muscles.

When you start doing this poses daily, you will experience a relief from the back pain. This helps in lengthening the hamstrings and releasing the lower back muscles. So, you will have a back pain relief with this pose.

  • Stand on your feet. Now, bend the knees slightly.
  • Fold the torso over your legs from the hips but not the lower back.
  • Place your hands on the ground if you can or place them on the feet.
  • Take a deep inhale and extend the chest to lengthen the spine.
  • Exhale and make your legs straight. Lift your kneecaps and spiral the upper and inner thighs back.
  • While exhaling, extend the torso down.
  • Stay long throughout the neck and extend the crown of the head towards the ground.
  • Draw the shoulders down to the back.

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Child’s Pose

Another lower back pain treatment with child’s pose is here. The child’s pose has a lot of benefits. It helps in deeply relaxing the back muscles.

Performing this pose regularly relieves constipation. This pose also calms down the nervous system. So, you can add this pose in your daily routine to relieve back muscle pain.

  • Sit on your heels. Now, keep your hips on your heels and bend forward.
  • Let your forehead face towards the ground.
  • Stretch your arms in front of your head. You can also keep the arms side by your body and palms facing the roof.
  • Press your chest on the thighs gently.
  • Hold the pose for a few seconds.
  • Come back to the initial position slowly.
Yoga for Back Pain Relief
Yoga for Back Pain Relief

Cat and Cow pose

The cow pose is one of the yoga poses for back pain. The cat-cow pose is a warm up kind of exercise. A regular usage of the pose brings flexibility to the spine.

Stretching the back torso and neck, stimulating and strengthening the abdominal muscles is possible with the cat-cow pose. This pose also opens the chest, encourages the breath to become deep and slow. So, this is also a back strengthening exercise and the best yoga for lower back pain relief.

  • Lie on your hands and legs. Spread your fingers on the mat.
  • Exhale and pull your abdominal muscles back, towards the spine.
  • Make sure your spine is bent in an arc form.
  • Bend your head downwards. But don’t move your head to touch the chest.
  • Come back to the initial position slowly.
  • Repeat the procedure for 5 to 10 times.

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Wide Squat Pose

The wide squat is one of the yoga for back pain relief. It targets on thighs and hips. The wide squat yoga pose is an instant reliever of a backache and also strengthen the lower back.

  • Stand on your feet at a hips wide distance.
  • Now, bend the knees and hips down towards the ground.
  • Bring your hands together near the chest and press them firmly inside the knees. Doing this way helps to open up your hips wider.
  • Hold the pose for any time or two to three minutes.
  • Then slowly get back to the initial position.

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Back Pain Treatment with Downward Dog Pose

The yoga poses in the downward dog position is the best back pain remedy. It involves the lengthening and stretching the back muscles.

The pose elongates the hamstrings and chest muscles. And also it improves the blood flow in the head. So, you can include this in the list of yoga poses to help back pain.

  • Stand on your feet at some distance apart.
  • Now, bend forward and put your hands on the floor.
  • Maintain an elongated v shape in the pose.
  • Ensure that your legs are straight.
  • Hold the position for a minute. Remember to have a peaceful breath.
  • To release the pose, start by bending your knees to the floor.
  • Lie on the ground with the butt facing the roof.
  • Repeat the pose for 2 to 3 times.

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Pigeon Pose

The pigeon pose is one of the yoga poses for back pain relief. The pose targets on the hip flexors and hip rotators which are the areas of back pain. It also helps in the urinary disorders and relieve impinged piriformis and alleviate sciatic nerve pain.

Yoga for back pain relief
The Pigeon Pose
  • Start from the downward dog position.
  • Lower one side (right) of your hip to the ground.
  • See that the right heel is in front of your left hip.
  • Keep your upper body straight.
  • Keep breathing throughout the pose.
  • Hold the position for a minute and relax.
  • Repeat the stretch for three times.

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Butterfly pose

This is the best type of yoga for back pain relief. The butterfly pose is a good stretch for inner thighs, groins, knees. It improves the flexibility in the groin and hip region. This helps to remove the fatigue from long hours of standing and walking. Also, this pose relieves the menstrual pain and menopause symptoms.

  • Sit on the ground stretching your legs front of you.
  • Keep your upper body straight.
  • Bend your knees towards the pelvis. Ensure that the soles of your feet touch each other.
  • Hold the feet with your hands tightly as a support.
  • Take deep breathes in and out pressing the thighs and knees downward on the ground.
  • You will feel a stretch in the inner thighs and hips.

Spine Twist

The spinal twist makes you free from the sudden back pain. The twisting poses help in releasing the pressure of the back muscles. It restores the blood circulation, increases flexibility. So, you can confirm that a spinal twist is the best yoga for back pain relief.

Yoga for Back Pain Relief
The Spinal Twist
  • Sit on the floor extending your legs in front of you. Rest your hands at your sides.
  • Now bring your knees towards the chest. Hold the knees closer with your hands.
  • Extend your left leg on the floor and shift the folded right leg to the other side.
  • Twist your hip to the right side taking the support of right hand.
  • Hold the position for few seconds taking nice and deep breaths.
  • Come back to the starting position.
  • Repeat the same procedure on the other side.

How to Relieve Back Pain?

  1. Try to avoid sitting and standing for long hours. Take a short rest in the middle.
  2. If you are a beginner for yoga, try them under the guidance of a trainer.
  3. Consulting a physician before starting any home treatment is a better idea.
  4. Take the nutritious foods that increase the muscle and bone strength.
  5. Get enough sleep.

So, these are the basic tips and yoga for back pain relief. Try these yoga moves to help back pain regularly and get the strong core muscles.

Remember That Any Exercise is Better Than No Exercise

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