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Backache Killing You? These 8 Yoga Asanas Will Change Your Life

Not going to lie, but back pain is one of the most annoying feelings in the world. The constant ache does not let us sit straight, bend, or even stay still in one position for long. Basically, it sucks. Given that we spend the majority of our time on our laptops and phone screens, it is quite obvious that we all feel stress in our lower and upper backs. Believe it or not, but this ache can limit our physical movements, turn into something chronic and even ruin our posture for good. Thankfully, some amazing yoga asanas for back pain can gradually help you relieve your stress.

These yoga poses need to be performed correctly with precision and consistently for best results. If you are facing lower or upper backache, then start practicing these yoga poses today.

Yoga For Lower Back Pain – 5 Effective Poses

There can be multiple causes of lower back pain. Weak core and poor posture (that occurs due to sitting in an incorrect position all day) are two prime reasons for lower back pain. It is always advised to figure out the exact reason for your pain and get medical assistance if required. Meanwhile, you can try yoga for lower back pain that will help you feel better gradually.

Child’s Pose

Child’s Pose - yoga for back pain

In this yoga asana for back pain, you stretch your spine. This will release tension from the lower back and help you elongate and align your spine. Here’s how you can do it:

  1. Kneel on your mat. Place your feet together behind you and your knees hip-width apart. Take a deep breath in and while exhaling, lay your torso over your thighs.
  2. Draw your ribs away from your tailbone and rest your forehead on the ground.
  3. Extend your arms out in front of you.
  4. Hold for one to three minutes.

Sphinx Pose

Sphinx Pose - yoga for lower back pain

This pose will help you create a natural curve in your lower back. As one of the best yoga poses for lower back pain, it will also affect your abs that help support your lower back. Here’s how you can do it:

  1. Lie on your stomach.
  2. Place your elbows under your shoulders and your forearms on the floor. Now, slowly lift your chest up.
  3. Don’t move your hips or thighs and keep your shoulders relaxed.
  4. Sit up slightly. You will feel a nice stretch in your lower back.
  5. Stop immediately if you feel any discomfort or pain.
  6. Hold this position for one to three minutes.

Slow Rock

Slow Rock - yoga for back pain

If you add a slow rock motion to your basic stretch asanas, then you are giving your body weight a natural massage. Here’s how you can perform this yoga for lower back pain:

  1. Lie on your back.
  2. Hug your knees into your chest.
  3. Slowly rock your hips from left to right while firmly holding onto your legs.
  4. Do this for one to three minutes.

Reclined Pigeon Pose

Reclined Pigeon Pose - yoga asanas for back pain

This yoga for back pain will target your lower back, thighs, hips and butt. It is also known as ‘figure-four’ stretch and here’s how you can do it:

  1. Lie on your back.
  2. Place your left foot over your right quad while bending your right knee.
  3. Hold the back of your right leg and gently pull it toward your chest.
  4. When you feel a comfortable stretch, hold there for one to three minutes.
  5. Switch sides and repeat.

Bend Forward While Standing

Bend Forward While Standing - yoga for back pain

This is one of the most basic and easiest yoga for back pain. It does not just target your spine, but also your legs. Here’s how to do it right:

  1. Stand with your feet shoulder width apart.
  2. Tuck your chin in toward your chest, relax your shoulders, and slowly bend forward with the aim of your palm touching the floor.
  3. Hold for one to three minutes.

Yoga For Upper Back Pain – 5 Effective Asanas

Our upper spine is naturally less mobile than our lower back and hence, it is more prone to tightness. Sitting constantly in front of screens can lead to poor postures and stress in the shoulders, neck, and chest. Here are some easy asanas of yoga for upper back pain that you can perform to feel better.


Cat-Cow - yoga asanas for back pain

It targets your entire spine while loosening the tightness in it. Here’s how to do it:

  1. Form a position with only your palms and knees touching the floor. Align your shoulders over your wrists and your hips over your knees.
  2. Inhale and tilt your tailbone towards the sky. Simultaneously, lower your torso towards the floor. You will come in a cow pose. Squeeze your shoulders together and stretch your neck. 
  3. Exhale and curve your spine up towards the sky to come into cat pose. Pull your torso in, tuck your chin to your chest and gaze at your belly. 
  4. Continue for 3 minutes.

Thread The Needle

Thread The Needle -best yoga for back pain

This will help you release tension from your shoulder blades and warm your spine. Here’s how you can do this yoga for back pain:

  1. Start in a tabletop position with your wrists stacked under your shoulders.
  2. Lift your right arm and twist it towards the sky.
  3. Thread your right arm under your left arm. Place your right shoulder and temple on the mat.
  4. Stretch left fingers towards the top of your mat and feel a stretch in your right shoulder blade.

Double V Pose

Double V Pose - yoga exercises for upper back pain

This yoga for upper back pain will help you release tension from the shoulders, neck, and spine. Here’s how to do it:

  1. Lie down on your belly and place your head on a lifted surface.
  2. Lift yourself up onto your forearms and engage your abs.
  3. Turn your right forearm across your mat so that your fingers point to the left.
  4. Repeat the same with your left arm. Place your chest above your forearms.
  5. Now, your arms are crossed directly underneath your chest.
  6. Hold for 8 breaths, then switch sides.

Eagle Arms

Eagle Arms - yoga for back pain relief

This yoga for upper back pain will release tension from shoulder joints, upper arms, and the upper portion of your spine. Here’s how to do it:

  1. Kneel with your legs together and your hips on your heels. 
  2. Wrap your right arm under your left, then wrap your forearms and make your palms touch. If not possible, place each hand on the opposite shoulder.
  3. Lift up your elbows and align it with your shoulders and press your forearms forwards.
  4. Repeat it 5 times.

Rabbit Pose

Rabbit Pose - yoga asanas for back pain

This yoga pose for upper back will release tension from the entire back. Here’s how to do it:

  1. Start on your hands and knees in a tabletop position.
  2. Bring your legs together and place your hips on your heels.
  3. Stretch your hands towards the top of the mat while lowering your chest onto your thighs.
  4. Reach your arms back towards your feet and to grab onto your heels. Draw your chin in towards your chest and rest your head gently on your mat.
  5. While holding your heels, lift your hips up towards the sky. 
  6. Hold for 8 breaths, then gently release back to second position.


Is it okay to do yoga with lower back pain?

Yes, yoga for back pain can help you release stress from your spine, shoulders and neck.


Can yoga cure back pain?

Yoga can help reduce your back pain efficiently. It is not just a way of reducing weight and getting in form, but also of alleviating pain from different body parts.

Which yoga asana will be beneficial for back pain?

All the yoga for back pain asanas mentioned above can help you reduce your backache.


What is the fastest way to relieve back pain?

The fastest methods to relieve back pain are exercising regularly, using hot/cold treatments, getting better sleep and even wearing proper shoes.

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Yoga For Mental Health: While regular practice is known to improve flexibility and strength, there are also plenty of benefits of yoga for mental health. Here’s everything you need to know.

Yoga For Skin: These yoga exercises will help you get a toned face and luscious hair. From lifting your cheekbones to toning facial muscles and enhancing hair growth- these asanas will make you want to reach for the mat ASAP. 

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Hoping that these yoga for back pain asanas make your life better!

Featured Image: Unsplash

30 Jul 2021

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