Which Yoga poses effectively For Back Pain Relief?

Yoga Poses that stretch the spine are especially beneficial for back pain sufferers. These poses help to relax the nervous system and release tension in the lower back. They also improve blood circulation and bring healing nutrients to the spine. The seated leg pose is a good start. Begin by keeping your ankle over your knee and grasping the sole of your foot. You should feel a stretch in your lower back as you stretch the leg forward.

In addition to improving flexibility, yoga poses can also reduce stress. Studies show that up to 85 percent of Americans suffer from back pain. Back pain is the second most common reason people visit doctors. Asanas designs stretch the back while strengthening the muscles.

Sphinx pose is another back pain-relieving yoga pose. It helps strengthen the spine, chest, and shoulders. Like Locust Pose, this pose involves lying on your stomach, engaging your lower body muscles, rolling your shoulders back, and looking forward. It is beneficial for people who suffer from back pain.

Downward dog is another great pose for back pain sufferers. This stretch strengthens the back and stretches the hamstrings. It is best performed slowly with a yoga block or rolled blanket between the thighs and calves.

Cat-Cow Pose

Cat Cow Pose – Your pace yoga image

The cat-cow pose is a great way to relieve back pain. It is a beginner-friendly yoga pose that opens up the spine and improves posture. It also relaxes the mind and helps relieve stress. To do this pose, you will want to sit on the floor with your knees bent and hands on the floor. Then, round your spine by tucking your tailbone in and pulling your chin toward your chest. Hold for five to 10 breath cycles.

Once you have the basics down, try performing the Cow-Cow pose. Start by sitting on your hands and knees. Next, lift your head and chest. Try to look up and release your neck. Hold this position for 15 to 30 seconds. Once you have the proper posture, move your hips slowly and flex your shoulders. Another back pain-relief exercise is the Cat-cow pose. This yoga stretch mobilizes the spine, increases blood flow, and improves balance and posture. It also helps relieve stress and tension. Make sure you have a qualified yoga instructor to guide you in the exercise.

The Cat-cow yoga pose is perfect for those who want to improve their posture and overall well-being. The Cat-cow pose can be done anytime during the day to help relieve back pain. This meditative position enables you to breathe deeply and relax. If you practice this posture regularly, it can even help you reduce your stress levels.

Side Plank Pose

Side Plank Pose – Fitsri image

The side plank is an excellent exercise for relieving back pain and strengthening the muscles. It works the inner thigh muscles and performs with the forearm and straight arms. To increase the difficulty, you can add a light dumbbell to the torso, which it can keep on the floor. Repeat the exercise for 8-12 reps on each side.

Aside from being great for back pain relief, side planks are also great for shoulder stability. To perform the side plank, place your elbow underneath your shoulder and insert your forearm into the floor. They will allow you to collapse your neck and disengage your shoulder blades.

One study on the benefits of side planks noted that the muscles of the hips recruit at a higher level than the back muscles. Researchers used electromyography to measure the muscle’s activity in several pose variations. In the side plank, the gluteus medius recruits at a higher rate than the other muscles in the back.

Aside from the benefits of back pain relief, side planks also strengthen the oblique abdominal muscles. It is because they use for core stabilization. Developing strength in these muscles is critical for beginners. Side planks can be an excellent addition to your core exercise routine or a yoga or Pilates practice.

Legs-Up-The-Wall Pose 

Legs-Up-The-Wall Pose- Times now Image

In this posture, your legs raise the wall as far as possible. It would help if you focused on breathing as you held the pose. Then slowly lower your hips to the ground and sit for at least 30 seconds. The benefits of this pose are numerous. But it has a few risks.

This pose helps release the tight muscles of the hips. First, you must lie flat on the floor. Next, place a strap or towel around the arch of your foot. It is a great way to relieve back pain. It also strengthens your lower back and whole spine.

Moreover, the Legs-up-the-wall pose can help you release stress and tension throughout the body. It also stretches your hips and legs. It also improves circulation and helps relieve headaches. While it may seem a bit uninspiring for those with chronic back pain, it can help you relax and ease stress.

The most important part of this exercise is to avoid straining your back too much. The legs-up-the-wall pose is an excellent way to relax your body and improve your mental stamina. As a result, you’ll feel more energized and have a better night’s sleep.

Locust Pose

Locust pose -The yoga collective image

The Locust pose is an inversion pose. This stretching exercise requires the practitioner to lift and lengthen their entire body. Participants should avoid driving their heels into the ceiling, which can jam the lumbar spine. Instead, they should stretch their legs out and forward while keeping their sternum forward. They should hold this pose for two to five breaths.

Locust pose is a great way to strengthen your back muscles and counteract the effects of long hours spent sitting in front of a computer. It also opens the chest, which balances slouching and improves your posture. It can also help improve digestion and can even improve your energy levels.

The Locust pose activates the entire back and elongates a muscle along with the spine. To perform it, bend your left knee and bend your right knee. They will target the hip and psoas, two forces that put tremendous stress on your back.

Locust pose is also a great way to exercise lumbar back muscles, including the longissimus. In a study of 52 healthy volunteers, researchers used real-time ultrasound to determine how much each muscle contracted during the locust pose. They also measured each muscle’s contraction ratio to determine statistical significance.

Knees-To-Chest Pose

Knees-To-Chest Pose- Fitsri image

The knees-to-chest pose is a mighty stretch that stretches your low back muscles and can help alleviate back pain. Start practicing this stretch by lying on your back with your knees bent. Hold this position for twenty to thirty seconds. If you can, rock your hips to massage your low back while you stretch.

You may need to adjust the position of your knees to get a full stretch. Start by placing your right ankle above your left knee. Then, move the left thigh forward to get a deeper space. Next, push your right knee away from your torso. Remember to maintain the natural curve of your lower back when doing this stretch, keeping your shoulders relaxed. You can switch sides or roll onto one side to stretch the other. You can also use your hands to help you come back to the starting position.

Knees-to-chest pose is a basic yoga pose that can help alleviate back pain. It stretches your lower back and gives you a better range of motion. It is also great for stretching the piriformis muscle deep within your buttock. Hold this pose for 30 seconds or one minute, and breathe smoothly and deeply.

The knees-to-chest pose helps to relieve back pain by opening the chest and restoring circulation to the organs. It also helps to relieve pressure from your low back and digestive organs. It can also help you to relax your mind and relieve stress. Practice this pose daily to get the most benefit from your yoga practice.

Bridge Pose 

Bridge pose- GAIA image

Bridge pose helps strengthen the back and spine while relieving back pain and easing tension. The pose requires a balanced alignment of the hips and knees and performs by lying on your back with your legs crossed. Hold the pose for three to five minutes.

Afterward, gently lower the crossed legs to the left and reach to touch your right arm.
The bridge pose is a simple but effective pain relief exercise that helps strengthen your lower back and thighs. You will need to be able to bend your knees and lift your hips. They can be difficult, but practicing the pose with a few modifications can help ease your back pain.

To perform the pose safely, you must use a block underneath your sacrum. This support will provide extra support to the area, reducing the chance of injury or flare-ups. Make sure that the union is placed under the sacrum to ensure even contact across your back. While the sacrum should give priority, They should not place the block above the coccyx or low back.

The bridge pose will increase flexibility and posture in the lower back, preventing back pain and headaches. The pose also strengthens the glutes and back muscles and improves flexibility. It can also help relieve stress and anxiety.


Yoga asanas can provide long-term relief from back pain. These yoga poses are Cat-Cow Pose, Side Plank Pose, Legs-Up-The-Wall Pose, Locust Pose, Knees-To-Chest Pose, and Bridge Pose. You can practice regularly to benefit your healthy body and back pain relief.

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