Cure Back Pain with these 9 Yoga Asanas

Yoga for back pain - HealthTime

Back is the core that binds the whole body together. Even a minor problem with the back can lead to pain and disorders in the leg, hand, head, etc. Besides providing inner strength and wellness, your back gives good posture and a firm look to the body.

Back pain can cripple lives. But exercise like Yoga asanas for back pain can be easily inculcated in routine to get relief from back pain. Let’s look at some asanas that can help cure back pain over time and also strengthen the back. 

1. Cat Pose (Marjaryasana)

yoga for back pain - HealthTimeThis simple yoga stretch is a combination of the forward bend and the backward bend. The cat pose provides relief from back pain, stress, and fatigue.

How to do it:

  1.  Stand on your hands and legs. Your hands should flat on the floor as well as your knees, and your upper body should be perpendicular to the floor. Make sure that you look at the front.
  2. Inhale while raising your head upwards and go further backward. As you do this stretch, naturally your navel will go down and your buttocks will come up. Feel the stretch.
  3.  Now relax and come back to the original position.
  4. Take this movement in the opposite direction. Now continue exhaling and take your head downwards.
  5. Let your Naval come up and buttocks go down. Your upper body will be slightly like a raised arch. Again, come back to the original position.
  6. Repeat the asana 5 to 6 times slowly

2. Camel Pose (Ustrasana)

Yoga for back pain - HealthTimeThe camel pose too stands in line to provide you relief from back pain. Ustra means camel in Sanskrit. An add-on: this one of the yogasanas for back pain is beneficial for the heart Chakra to make your emotional balance better

How to do it:

  1. As you stand on the mat on your knees, place your hands on your hips.
  2. Your knees and shoulders should be placed in the same line. Your feet look up words towards the ceiling.
  3. While inhaling slowly, pull your tailbone forward. While you are you doing this slightly let your back arch. Don’t let your lower body move forward, rather let your back bend backward.
  4. Take your arms backward, straighten them behind you and hold your ankles with your palms.
  5. Hold this position for 30 to 60 seconds. Gently return to the original position. 

3. Cobra pose (Bhujangasan)

Yoga for back pain - HealthTimeIn the kit of yoga asanas for backpain, this is the easiest and most gentle asana with many benefits. With Bhujangasana, your flexibility is enhanced and any stress and pain is assuaged. It is very good for the digestive system, reproductive system as well as the urinary system; all essential functions. And you may be knowing that better metabolism means controlled weight.

How to do it:

  1. Just lie down on the stomach. Your hands are straight along your sides and your toes are together.
  2. Now take your hands in front of you and place them at the shoulder level. The palms are on the floor.
  3. Next, lift your body upwards while arching the neck backward. Here, you look like a cobra with the hood raised.
  4. Be careful not to use your arm strength. Support just gently with your hands but use the strength of your upper body to lift yourself.
  5. Hold this one of the poses for backache for a few seconds, then relax and come back. Repeat it 3 times.

4. Locust Pose (Salabhasana)

Yoga for back pain - HealthTimeAnother easy asana for backache. Locust pose means grasshopper. This backward stretch tones the entire back evenly.

How to do it:

  1. Lie on the abdomen and place hands comfortably along the sides of the body.
  2. Slowly lift your legs and your upper torso at the same time.
  3. Stretch further. Lift your arms and legs a little more.
  4. In the final stages, your body weight will be borne by the abdomen entirely.
  5. Hold the stretch for 30 seconds and then release.

5. Legs up the wall pose (Viparita Karani)

Yoga for back pain - HealthTimeThis one of the poses for backache needs a little care and caution. If you have extreme back pain it can be difficult for you. So do it cautiously. You can use a cushion under your back just near the tailbone and take some extra support. The good part about this is: it is relaxing. It helps relax swollen feet and ankles after a long day at your desk in the office. The legs up the wall pose and this eases the blood circulation.

How to do it:

  1. Lie down on your back, with our body at a vertical 90-degree angle to the wall. Your legs are facing the wall.
  2. Now go further towards the wall and lift your legs, pushing your body towards the wall till your legs are parallel against the wall and well supported against it. There should be no gap between the wall and your leg. Your butt should be touching the wall.
  3. Stay in this position for 30 seconds to 1 minute.
  4. Gently relax and push yourself to the original position. Repeat this three times.

6. Supine twist (Supta Matsyendrasana)

Yoga for back pain - HealthTimeGetting relief from back pain while rewarding yourself with well-deserved relaxation can be done with the supine twist. This unique movement is a boon for the lower back.

How to do it:

  1. Relax and lie down on your back.
  2. Now spread your arms sideways so that your arms are at A 90-degree angle to your torso.
  3. Bend your legs from the knees to make an inverted V shape.
  4. Next, bring both knees at one side and look to the other side, turning your head. This means your knees and your head goes to the opposite sides. Make sure your shoulder doesn’t go off the floor. Make the legs touch the ground properly. You may use your other hand for that.
  5. Do the same on the other side. Make sure the stretch is maximum.
  6. Relax and take a few breaths.

7. Fish Pose (Matsyasana)

Yoga for back pain - HealthTimeMatsya means fish. The asana is not just good for back, it strengthens the abdomen as well.

How to do it:

  1. Lie down comfortably on the floor with your back flat against it and your legs criss-crossed like in padmasana.
  2. While keeping your legs together, place your hands alongside the body. Your palms are under your hips touching the floor.
  3. Now very gently lift your upper body with the help of your hands. Bend the hands from the elbows. They’ll be supporting your body weight to a large extent.
  4. Place the crown of your head on the floor and keep the neck arched and relaxed.
  5. Hold this position with the help of the elbows for 30 seconds and come back. Repeat this three times.

8. Boat Pose (Navasana)

Yoga for back pain - HealthTimeThe boat-shaped pose apart from being good for the back is also amazing for the strength of the abdomen.

How to do it:

  1. While lying down your back on the floor, you place your feet together and your arms alongside your body.
  2. Take a deep breath and while exhaling lift both your feet and your chest simultaneously. Gently come to a position when your leg, chest and arms, all in one line.
  3. While all these steps are off the ground your body is supported on the ground with the help of your buttocks.
  4. Hold this position for a few seconds and come back. Repeat this for a few times.

9. Gas Release Pose (Pawanmuktasana)

Yoga for back pain - HealthTimePawanmuktasana, as the name suggests, is great for the digestive system. The wind relieving pose is an easy one of the poses for backache. Anyone can do it.

How to do it: 

  1. You are lying flat on the ground again and your feet, as well as your arms, are comfortably placed alongside your body.
  2. Take a breath and release that breath. While exhaling, pull your legs towards your chest until your thighs are pressed against your abdomen.
  3. Your hands are supporting this by clasping around your legs. Take it further till your nose is touching your knees.
  4. Hold it there and breathe normally for some time.
  5.  Now relax, coming back to the original position. Repeat this three times.

The Wrap Up 

Relaxing and easy poses for backache, the above yoga asanas tone your muscles. Yoga asanas for back pain are strongly recommended because they could cure the problem forever while imparting longevity to the spine. If you are suffering from back pain, do add these asanas in your daily routine. However, make sure that you practice asanas under the guidance of an expert during initial days to avoid injury and increase the effectivity of the technique.


Disclaimer: The content on HealthTime is for educational and informational purposes only. Do not consider this as medical advice. Use the content in consultation with a certified healthcare professional.

Born in picturesque hill town of Rishikesh, Vikas discovered his interest in Yoga at the age of 16. He has gained a lot of recognition for teaching Hatha Yoga. He is a renowned Yoga Teacher certified in 500 Hours Yoga Teacher Training Course recognize from the Yoga Alliance USA.He is also interested in Teaching Yoga through Drop-In classes & Online classes. Besides, Vikas has been teaching 200 hours, 300 hours, and 500 hours of Yoga Teacher Training for multiple number of years. He has done the Bachelor in Ph.Ed , PG Diploma in Yogic Science & Master degree in Yogic Science. Vikas conducts classes and seminars in India and other parts of the world.


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