The Best Yoga Poses For Back Pain

Back pain is perhaps the most common condition we experience in everyday life. In most cases, this is due to spending too much time standing or sitting. Both involve a rigid position that leads to disturbing back pain after a short time. Learn about the best yoga poses for back pain here!

If you release the accumulated tension in your back muscles, you will be able to relieve the pain. To do this, it is crucial that you strengthen and condition the muscles so that they can better support the spine and relieve stress.

Most exercises to strengthen the back focus on the central muscles as well as the abdominal and buttock muscles.

All the central muscles are important to support and minimize tension in the spine. However, we do not use the central muscles much in everyday life.

To strengthen the core muscles and back muscles, we need exercises that focus on these muscle groups.

Yoga for back pain

The most practiced type of yoga is Hatha Yoga . This is a physical form that incorporates a number of positions, asanas , while we work with a breathing technique, pranayama .

Practitioners follow some physical postures and breathing techniques that are sometimes very simple and other times very complicated. The goal of yoga is to give the practitioner a number of physical and mental benefits.

Physical benefits of practicing yoga

Yoga helps to strengthen the muscles and specific muscle groups. Following the yoga postures to relieve back pain does not have to be an unpleasant experience. However, it requires concentration and the use of specific muscles throughout the body.

Muscle strength is improved by doing these yoga poses as well as incorporating various movements.

Many of the positions in this discipline strengthen the back muscles as well as the muscles in the abdomen gently.

The muscles in the abdomen and back are crucial parts of the spinal muscle network, which helps the body maintain a good posture as well as move properly when in a vertical position.

When these muscle groups are well trained , back pain can be reduced or largely prevented.

Yoga involves relaxation and stretching, which reduces the tension in the muscles that carry stress.

Yoga obliges a person to keep their movements fast for 10 to 60 seconds. During a movement, certain muscles contract while others are stretched, which promotes relaxation and flexibility in muscles and joints.

The best yoga poses for back pain

Dog looking down

This classic position is a great stretching exercise for the body. It moves down into the extensor muscles, which are the large muscles that help shape the lumbar spine that hold the spine in place and help you lift things.

Try it:

• To begin, lie on your stomach with your hands slightly above your shoulders.
• Move your body backwards, push your knees up from the ground and lift your tailbone towards the ceiling.
• For an extra stretch of hamstrings, you can gently bring your heels to the floor.
• Hold this position for 5 to 10 breaths and repeat the position seven times.

The best yoga poses for back pain: The child

It may seem like you are relaxing, but the baby is an active stretch that helps stretch your back.

In addition , it is a great way to reduce stress before going to bed after a long, tiring day.

Try it:

• Start on all fours. Your hands should be stretched out in front of you and your buttocks should rest on your heels. Lower your body to the floor.

• Stay in this position and breathe deeply. Feel the air flow all the way down to your hips.
• The more you stretch in any direction, the more relief you will achieve.
• Repeat 10 times.

Extended triangle

This position is great for strengthening the back and legs. It can also help lengthen the lateral muscles of the torso while stretching the muscle fibers that extend along the legs (iliotibial ligament).

Try it:

• Begin by standing with both feet together.
• Next, move your left leg one step back and point it outward at a 45 ° angle.

• Turn your chest to the side and open the pose by extending your right arm towards the floor and your left arm towards the ceiling. Keep both left and right legs straight.
• You may not be able to reach the floor with your right hand when you have just started practicing yoga, so do not push yourself too hard. Bend as far as you can while keeping your back straight.
• Hold this position for 5 to 10 breaths before repeating the exercise on the opposite side. Repeat as needed.

The best yoga poses for back pain: Cat-cow

These positions are perfect for pain in the head, neck and especially the back. Cat-cow loosens the back muscles whether you want to do it during a yoga routine or as a warm-up before another exercise.

Try it:

• To start, you need to stand on all fours. Move into the cat position by slowly pushing the spine upwards, which curves the back. Hold the position for a few seconds before moving over to the cow position by pulling the spine forward, pressing the shoulder blades backwards and lifting the head.
• Switching from cat to cow helps to balance the spine in a neutral position, makes the muscles relax and reduces tension.
• Repeat 10 times, walking smoothly back and forth from cat to cow and back again.

These positions are a great way to keep your back flexible, trained and happy. 

Although yoga may not be a good choice for people with intense back pain, those with occasional or chronic back pain may benefit from these positions.

It is always a good idea to talk to your doctor before starting any new exercise routine.

Never force a yoga position as you may end up injuring yourself. If you experience extreme pain, you should seek medical attention.

When it comes to back pain, prevention is essential for a long life free of pain. However, listening to the body is also very important.