11 Yoga Poses To Heal Back Pain

Do you suffer from lower back pain? According to the National Institutes of Health, 60% of the world’s population will suffer from lower back pain at some point in their lives. It’s possible that yoga is exactly what the doctor ordered. 

Yoga is a mind-body therapy that is frequently recommended for treating back pain as well as the stress that comes with it.  This will help you notice where you’re tense and where you’re out of balance. You can use this awareness to re-establish balance and alignment in your life. The right poses can help you relax while also strengthening your body. Even a few minutes of yoga practice per day can help you become more aware of your body. Below we are going to discuss Yoga Poses To Heal Back Pain.

Yoga Poses To Heal Back Pain:

Picking up your child, carrying something heavy, or twisting the wrong way in the car can all cause lower back pain if your muscles are weak.

These yoga poses to relieve lower back pain by relaxing tight muscles, strengthening weak muscles, and strengthening weak muscles. However, remember to take your time getting into each pose, and if anything hurts, stop! Adapt your practice to how your body is feeling at any given time, and be gentle with yourself to avoid aggravating your back pain.

1. Downward-Facing Dog or Adho Mukha Svanasana Pose:

Downward-Facing Dog Pose is probably the most well-known of all the yoga poses. This one can loosen up your shoulders, back, hamstrings, and other tight spots by lengthening and strengthening them this yoga pose help to Heal Back Pain.

Try to start down on your hands and knees, gently in front of your shoulders. Raise your knees away from the floor and lift your lower back toward the ceiling by pressing back. Gently push your heels toward the floor for an extra hamstring stretch. hold the position for 3 minutes then repeat it.

2. Heal Back Pain With Marjaryasana / Bitilasana or Cat-Cow Pose:

During your warm-up, Cat-Cow is a great way to stretch your hips, chest, and back.

Begin in all-fours position by slowly pressing your spine up and arching your back into the Cat pose. Scoop your spine in, press your shoulder blades back, and lift your head for a few seconds to shift to Cow. Moving from Cat to Cow helps to bring your spine into a neutral position, which relaxes your muscles and relieves tension and hold the position for 3 minutes then repeat it, this yoga poses helps to Heal Back Pain.

3. Cobra Pose or Bhujangasana Pose:

In modern yoga as exercise, Bhujangasana is a reclining back-bending asana this asana will relax your spine. As an alternative to Urdhva Mukha Svanasana Upwards Dog Pose, it is commonly performed in a Surya Namaskar cycle of asanas.

The pose can be entered from either a prone or a Downward Dog position. Place your palms beneath your shoulders and press down until your hips lift slightly this yoga poses helps to Heal Back Pain.

The backs of the feet are on the ground, the legs are spread out, and the gaze is pointed ahead, forming the preparation stance. The back is arched until the arms are straight, and the gaze is pointed straight upwards or slightly backward in the full stance. Unlike the related Upward Dog stance, the legs stay on the ground or hold the position for 3 minutes then repeat it.

4.  Standing Forward Bend or Uttanasana Pose:

The upward forward bend, also known as a front fold, stretches the hamstrings and back muscles while releasing tight, tense shoulders.

Standing straight with your feet shoulder-width apart and your knees relaxed, not locked, is a good place to start. Exhale and bend forward, reaching toward the floor, hinged at the waist. Don’t worry if you can’t reach the floor all the way; simply stop where your hamstrings feel a comfortable stretch. Five to seven times, repeat the stance.  hold the position for 3 minutes then repeat it, this yoga poses helps to Heal Back Pain.

5. Triangle pose or Trikonasana Pose:

This super-relaxing pose stretches the spine, hips, and thighs, among other places. It also helps to strengthen the shoulders, chest, and legs. This position is well-known for relieving back and neck pain.

Triangle posture can assist extend your muscles along the sides of your torso while stretching the muscle fibers along your outer hip. It can also help strengthen your back and legs this yoga poses helps to Heal Back Pain.

Begin by standing up straight and putting your feet together. After that, lunge three to four steps back and point your left foot out at a 45-degree angle. Open up the posture by stretching your right arm toward the ground and your left arm toward the ceiling while keeping both your right and left legs straight. Don’t overstretch if you can’t touch the ground with your right arm at first merely bend as far as you can while keeping your back straight. hold the position for 3 minutes then repeat it.

6. Child’s Pose or Balasana Pose:

Child’s pose relieves strain on your lower back by lengthening and straightening the spine, which automatically resizes it and provides you good stretch.”

Lie down on your mat with your feet together behind you and your knees hip-width apart. Take a deep breath in and rest your chest over your thighs as you exhale. Draw your ribs away from your tailbone and the tip of your head away from your shoulders to extend your neck and spine. With your arms spread out in front of you, rest your forehead on the ground. hold the position for 3 minutes then repeat it this yoga poses helps to Heal Back Pain.

7. Bridge Pose or Setu Bandhasana:

Heal Back Pain

This backbend and inversion may be both stimulating and relaxing. Stretching the spine might help with backaches and headaches.

starting On your back, bend your knees and bring your heels into your sitting bones. Arms should be resting alongside your body. Lift your tailbone up by pressing your feet and arms into the floor. Lift your thighs till they are parallel to the floor. Leave your arms alone and support your hips by bringing your palms together with interlaced fingers, or by placing your hands under your hips. Hold this position for three minutes. Roll your spine back down to the floor, vertebra by vertebra, to release. Bring your knees together and sink in. In this position, relax and take deep breaths.

8. Plank Pose or Kumbhakasana:

Heal Back Pain

This isn’t technically a stretch, but it’s a great way to strengthen your core. This aids with spine support and may relieve pressure on the lower back, making it less painful.

Begin on your hands and knees, with your knees under your hips and your hands flat on the floor immediately beneath your shoulders. Extend your legs behind you by lifting your knees off the floor. You should now be on your toes and hands, forming a long line with your body. Maintain a flat palm on the floor, hands shoulder-width apart, shoulders stacked precisely over wrists, and a strong core. By staring down at the top of your mat, you can keep your neck and spine in a neutral position. hold the position for 5 minutes then repeat it this yoga poses helps to Heal Back Pain.

9. Locust Pose Or Salabhasana:

Heal Back Pain

Lower back stiffness and weariness may be relieved by this simple backbend. It makes the back, arms, and legs stronger, this yoga poses helps to Heal Back Pain.

Lie down on your stomach, arms at your sides, palms facing up. Place your feet parallel and hip-width apart. Make a mark on the earth with your forehead. Lift your head, chest, and arms as high as your body will allow. Lift your legs as you lift your upper body for a better stretch. As you stretch the back of your neck, keep your eyes straight or up. Keep this post open for a maximum of one minute.

10. Heal Back Pain With Pigeon Pose Or Kapotasana:

Heal Back Pain

The pigeon position is designed to give your glutes and psoas muscles a thorough stretch in order to ease back pain and sciatica. Breathe into the tight spots—each breath will release the tension.

start in the downward-facing dog position. Bring your right knee forward until it is parallel to your right hand. Your shin should be parallel to the mat’s front edge. Extend your left leg back and place your knee and toes on the ground. Fold forward with your hips squared and your forehead resting on your hands. Fold forward with your hips squared and your forehead resting on your hands.

11. Heal Back Pain With Spinal Twist Pose:

Heal Back Pain

This soft twist strengthens the muscles around your spine, clearing energy blockages and renewing you.

Sit with your legs stretched out. Place your right knee close to your right sitting bone by bending it. Extend your spine, wrap your left arm over your right knee, and place your right arm on the floor behind you. Maintain a straight leg with the foot flexed, pressing firmly into the ground. Lengthen your spine with each inhale, and twist deeper into the pose with each exhale.


Yoga could be the solution to your back discomfort if you’re willing to try something new. Consult your physician. We strongly encourage anyone with a slipped disc to perform yoga poses for back pain relief only after consulting with their doctor. That yoga poses helps to Heal Back Pain You will really feel the difference if you are doing that yoga every day.

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