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7 Yoga Poses to Release Back Pain

7 Yoga Poses to Release Back Pain

How Does Back Pain Occur ?

You should know that if you ask why a person is experiencing back pain at any point, there are several possibilities. This article, “Yoga For Back Pain,” would be a great foundation for you if you have back pain. You can try these yoga poses which may be useful in treating back pain.

You may develop back pain from any of the muscles, bones, joints, ligaments, and tissues that you have in your back. However, to make things clearer, the back can be split into four parts in terms of experiencing the pain. This parts will be the lower back pain, the tailbone pain, the upper back pain, and the pain you might feel in your spine.

There are people who experience chronic back pain. There are back pains that can originate from one spot in your back and gets distributed to other parts of it, in just a matter of minutes.

One of the most common causes of back pain is muscle tension in the lumbar section of the back. Lumbar muscle strain can be caused by a variety of factors, like poor stance, continually lifting factors that are too heavy, adding too much weight, and much more.

Many people work in offices now, where their tasks force them to sit in front of their computers for the entire day. If you are one of them, and you are not aware about maintaining a good stance, you would most definitely feel lower back pain, upper back pain, or neck pain.

Back pain can also be caused by scoliosis, a disease that is marked by abnormal bone growth. Scoliosis can occur in the upper, middle, or lower areas of the spine.

If you need a simple solution for back pain, yoga and meditation might be exactly what you need. You can practice these Yoga poses for back pain regularly to get rid of back pain.

01. Adho mukha svanasana (Downward Facing Dog Pose)

Adho mukha svanasana

Down dog is one of the most widely recognized Yoga postures for back pain, but it’s also a complicated one. It stretches and strengthens the entire body, builds strength, increases flexibility a. Down dog can be straight up painful if you’re not properly warmed up. So it is always advised to warm-up your body before working with downward facing dog Yoga pose. It stretches and strengthens the entire body, builds strength, increases flexibility and relieves back pain.

How To Do ?

  1. Rest on to all fours with your wrists under your shoulders and knees under your hips.
  2. Tuck under your toes and lift your hips up off the floor as you draw them up at back towards your heels.
  3. Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back.
  4. Walk your hands forward to give yourself more length if you need to.
  5. Press firmly through your palms and rotate the inner elbows towards each other.
  6. Hold for 5-8 breaths before dropping back to hands and knees to rest.


  1. Do not let your hands and feet dance while practicing these postures, instead make them centered and firmly rooted to the floor. It might stress your wrist or ankle if the placement goes wrong.
  2. While performing this Yoga practice, do not disconnect your arms and shoulders. Let them be connected and firm to give you the sense of your spine growing stronger.
  3. Do not round your back, as it may lead to a misalignment of shoulder, spine and even lead to tight hip flexors.

02. Marichyasana C (Seated Twist)

Marichyasana C (Seated Twist)

Any Seated Twist Yoga poses aids digestion and relieves lower back pain. They are an amazing way to detoxify the body and calm the nervous system. Seated yoga twists fire up the digestive system to get things moving as well as stretch the back, shoulders, and neck.

How to Do?

  1. Elongate your spine, and as you inhale, place your right-hand flat on the floor behind you and your left hand on your right knee.
  2. On the exhale, move deeper into the twist while looking over your right shoulder.
  3. Hold for five breaths, and then switch sides.

03. Trikonasana (Triangle pose)

Trikonasana (Triangle pose)

How to Do ?

  1. Stand straight
  2. Extend your arms and bend
  3. Eyes up the skies
  4. Inhale and exhale
  5. Statue for 1 minute

Very effective for back pain and sciatica, stretches and strengthens the spine, arms, and chest, improves physical equilibrium.

04. Bhujangasana (Cobra Pose)

Cobra Pose

How to Do ?

The cobra pose is another pose that focuses on the spinal area. It increases the flexibility of the spine and it’s great for relieving back pain.

  1. Slide forward and raise the chest up into the Cobra posture.
  2. You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.
  3. As you inhale, make a gentle effort to push the chest forward.
  4. As you exhale, make a gentle effort to push the navel down.

 05Ardha Ustrasana(The Camel Posture)


This is another Yoga exercise which involves a backward bend and very effective for back pain. It is not as easy as it looks, and great care must be taken while coming out of this position. It tones and strengthens the muscles of the spine and gives it greater elasticity. It will also correct any displacements in the vertebrae and will strengthen the neck and shoulders. A word of warning. The Camel Posture should not be attempted by anyone suffering from hernia or serious abdominal disorders.

How to Do ?

  1. Kneel down and sit back on your heels with your toes outstretched.
  2. Place your hands on the floor palms down, just behind
  3. Your toes. Your fingers should be pointing away from your body.
  4. Lean on your hands, throwback your head, and while inhaling very slowly lift your buttocks off your knees until your spine is fully arched.
  5. Remain in this position for as long as you comfortably can while holding your breath then very slowly and carefully lower your body until you have returned to the starting position.

 06. Makarasana (Crocodile Posture)

Makarasana (Crocodile Posture)

This posture encourages the vertebral column to assume its normal shape and release the compression of the nerves. Stay in variation 1 for about 30 seconds. In the variation 2 you have to lift your legs up alternately trying to kick the hips with the heels, repeat for 30 seconds breathing normally.

How to Do ?

  1. Lie down on the floor of your stomach with your hands folded behind your chin.
  2. Place the palms in a relaxed way on your shoulders and close your eyes.
  3. Stretch the legs to the best degree possible.
  4. Outward, the toes should point.
  5. Relax the body as a whole.
  6. Breathe slowly and naturally.
  7. Feel the entire body hitting the ground and all of the muscles feel intense relaxation.
  8. Relax for 2-5 minutes in this pose.

 07. Balasana (Child Pose)

Balasan Child Yoga Pose

Balasana helps calm your brain and relieves lower back pain,  stress and anxiety. It gently stretches your lower back and hips, enabling your body to relax. Peace and calm prevail over your entire being, helping you deal with your depression better.

How to Do ?

  1. Lie on the yoga mat or on the floor on your feet.
  2. Spread your knees wide as your mat, holding the tops of your feet on the ground touching the big toes
  3. Rest your belly between your thighs and root your forehead to the floor.
  4. Keep your arms alongside your body.
  5. Make sure the palms look up.
  6. Push the thighs gently on your stomach.
  7. Sit there as long as you want, reconnecting with the steady inhales and exhales of your breath.


Q. Can yoga cure lower back pain?

Yes, Yoga will cure lower back pain. However, you have to keep doing the right set of asanas and pranayamas continuously.

Q. What is the introductory yoga for back pain?

You can start with simple Yoga poses like Downward facing dog pose, Triangle pose and Cobra pose.

Q. Does yoga prevent lower back pain?

Yes, regular Yoga practise will prevent lower back pain.

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