10 yoga poses for back pain - Yogagyan

10 yoga poses for back pain – Yogagyan

10 yoga poses for back pain  : Your spine health is the key to the health of your complete body.

According to the studies, the most common complaint regarding the spine pain is pain in the lumbar spine (back) and cervical spine (neck) and this can be eliminated through regular practice of yoga poses that are specifically useful for the spine health.

The spine comprises of four regions Cervical (neck), Thoracic (upper back), Lumbar (lower back) and the sacrococcygeal   (sacrum).

It is very important for our spine to be healthy in order to perform our day to day activities.

Here are the 10 best yoga poses for back pain that are indispensable to eliminate the pain and other problems in your spine.

1. Mountain pose (Tadasana)

girl by 3 position define Mountain posture (Tadasana)

  • Stand straight by joining your feet and legs together.
  • Now slowly raise up your hands up towards the ceiling, while inhaling deeply and resting your entire body weight on the toes with your heels being raised.
  • Maintain this position for few seconds and then slowly bring down your arms while exhaling and resting your body again on your entire feet.
  • It is important to stand erect while doing this asana

2. Cobra pose (Bhujangasana)

girl in 4 podition define Cobra posture (Bhujangasana yoga) for weight

  •  Lie on your stomach with your legs stretched out and your palms positioned underneath your shoulders.
  • Inhale slowly and raise your chest upward while bending backward.
  • Hold this pose for 15-30 seconds.
  • Exhale slowly and bring your body back to the original position.
  • Repeat this pose five times with a test time of at least 15 seconds in between each pose.

3. Downward Facing Dog pose (Adho Mukha Svansana)

boy doing Downward Facing Dog pose (Adho Mukha Svansana)

To practise Downward Facing Dog pose

  • Kneel on the floor,
  • Rise up with your hands on the floor and knees straight,
  • Bending at the waist.
  • Gently bend your legs forward at the knee one at a time.

4. Triangle pose (Trikonasana)

 one girl in 3 position in Triangle pose (Trikonasana)

  • To do this pose , go from side angle pose looking towards extended left arm.
  • Return right elbow to rest on the right knee for support as you stretch the right leg back to a straight position.
  • Drop the right hand back down to ground.
  • You can feel the hips open up, the back stretch and the legs stretching out.

5. Child pose ( Balasana)

a girl doing Child pose (balasana)

  • Sit on your heels (vajrasan position)
  • Slowly bend forward and try touching the forehead to the floor with your hands stretched forward.
  • Slowly move your hands in the direction of your feet and let it rest beside the feet.

6. Cat & Cow combination pose (Marjaryasana)

 girl dooing Cat-And-Cow-Pose

  • Kneel on all fours and arch your lower back and torso slightly bending at the hips both sides.
  • Then arch it lower again and raise your head up, breath easily in and out.

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7. Seated Twist Pose (Parivratta sukhasana)

girl doing Seated Twist Pose (Bharadvajasana)


  • Sit straight in sukhasana and place right palm on the floor behind the back.
  • Lift the left hand and place it on the right knee and gently turn towards your right.
  • Observe the stretch the waist area. Repeat the same on the left side.

8. Sphinx Pose (Salamba Bhujangaasana)

 girl doing Sphinx Pose (Salamba Bhujangaasana)


  •  Lie on your belly, with the forearms flat on the floor, elbows under the shoulders, chin on the floor and legs together.
  •  Press the forearms down into the floor and inhale and lift the head and chest off of the floor, keeping the neck in line with the spine.
  •  Pull up the knee caps, squeeze the thighs and buttocks, engage mula bandha, and press the pubic bone down into the floor.
  • Keep the elbows close to your sides and use the arms to lift you up even higher.
  • Drop the shoulders down and back and press the chest forward.
  • Draw the chin in towards the back of the neck and gaze up at the third eye point.
  •  Breathe and hold for 2-6 breaths.
  • To release: exhale and slowly lower the chest and head to the floor. Turn the head to one side, slide the arms alongside your body and rest.

9. Legs Up the Wall pose (Viparita Karani)

girl doing Legs Up the Wall pose (Viparita Karani)


  • Begin the pose by setting up a cosy space near a wall
  • Lower your back to the floor and lie down
  • Move your hips closer to the wall and bring your legs up the wall – ensure that your legs are pointed vertically above you with both the legs above your hips.
  • You may use your hands for balance as you make adjustments for your weight and a more relaxing posture – you can also place a pillow under your head.
  • Now, try to relax every part of your body as you continue to keep your legs propped up against the wall.
  • Close your eyes and breath deeply – try to elongate your breath as you breathe in through your nose and breathe out through the nose again.
  • Stay in this posture for 10-15 minutes.
  • To come out of this pose, bend your knees and push your body away gently from the wall.

 10. Locust Pose (Salabhasana)

boy doing Locust Pose (Salabhasana)

  • Begin lying on your stomach with your arms extended down by your sides, palms facing up.
  • Allow your forehead to rest naturally on the floor. Press your tailbone toward the ground.
  • On an inhale, lift your head, chest, and arms off the floor.
  • On an exhale, lift your legs off the ground.
  • Gaze down, so the front and back of your neck are the same length. Roll your shoulder blades onto your back. reach back through.

Summary :

Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain.

Yoga is very beneficial that brings itself is good for your health. If you do this yoga daily, then it may give you a lot of relief from back pain.

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