This post was most recently updated on July 25th, 2023
Overview
Practicing yoga for back pain is an effective way and is recommended by doctors.
Also, you will find many other benefits to doing so.
Yoga is for everyone, regardless of gender or age.
If you’re having trouble with back pain, why not try some yoga exercises?
Numerous studies have demonstrated yoga’s ability to reduce pain with stretching exercises, increased strength, and flexibility, along with rehabilitation.
In the following article, Health My Lives will introduce some back pain yoga exercises that you can practice at home.
Why does yoga treat back pain effectively?
If you are struggling with back pain, then besides taking medicine, your doctor will suggest that you practice yoga for back pain.
This is a recommended therapy not only for pain relief but also for the accompanying psychological stress.
Performing the appropriate posture will support relaxation and enhance body strength.
Practicing yoga for just a few minutes a day can help you become more aware of your body, find out where your discomfort comes from or why you feel unbalanced, and come up with effective solutions by reading this article.
Yoga poses for back pain
1. Posture cow, cat
This is a fairly gentle posture yoga pose that can reach the spine, relaxes the spine, lengthens your torso, shoulders, and neck as well as massages abdominal organs.
How to perform cow, cat yoga posture?
- Put your hands and pillows on the floor like a cow.
- Hands and shoulders should be aligned.
- Inhale, lift your face and push your chest forward while lowering your belly.
- Exhale, lower your head with belly and back up, hunchbacked high.
- Repeat the motion about three times.
2. Dog with a bowed face (inverted V)
The V-shaped posture bowed forward for rest or rejuvenation effect.
Practicing a bowed dog will help reduce back pain and sciatica, improve imbalance, and increase strength.
How to perform a dog with a bowed face yoga posture?
- Kneel with your arms and legs.
- Straighten arms.
- Stretch arms and raise hips to form an inverted V.
- If you feel the spine starts to bend when you straighten your legs, bend your knees enough for the spine to be stretched and elongated.
- Hold for five breaths.
3. The posture of the extended triangle
This yoga pose for low back pain reduces back pain, sciatica, and neck pain by stretching the spine, hips, and groin as well as strengthening the muscles of the shoulders, chest, and legs.
Also, the implementer will reduce anxiety and stress.
How to perform an extended triangle yoga posture?
- Stand up straight; your feet need to be about 3 feet apart.
- Turn right foot 90 degrees and left foot on a small angle of 15 degrees.
- Lift your arms parallel to the floor, palms need to face down.
- Turning to the right, the right-hand reaches down to touch the floor; the left-hand needs to be raised so that both hands will be in a straight line.
- Look up, opening the eyes.
- Hold the pose for 30 seconds.
- Repeat on the left.
4. Sphinx posture
This is one of the yoga postures to treat back pain that helps to strengthen the spine and buttocks while simultaneously stretching the chest, shoulders, and buttocks.
How to perform a sphinx yoga posture?
- Lie on your stomach with your legs stretched out.
- Contraction of muscles of back, buttocks, and lower thighs.
- Two hands face down.
- Slowly lift your upper body and head up.
- Ensure that the spine is lifted.
- Eyes are looking straight ahead.
- Hold the pose for 3 minutes.
5. Cobra pose
Practicing this posture strengthens your spine and soothes sciatica, as well as the accompanying stress.
How to perform a cobra yoga posture?
- Straighten your legs.
- Stretch them as well.
- Push hips down.
- Put pressure on your arms, lift the upper half of your body.
- Look straight ahead.
- Hold for five breaths.
6. Scratching posture
This yoga pose for back pain has many effects, such as relieving pain and fatigue, strengthening the body, arms, and hind legs, along with the ability to promote a healthy digestive system, which helps relieve constipation and bloating.
How to perform scratching yoga posture?
- Lie on your stomach, chin on the carpet, feet touching, hands placed along the body, palms face down.
- Slowly lift your head, chest, and pull your arms up.
- Cross your arms on your back.
- Start lifting your leg.
- Look straight ahead or look up slightly.
- Relax before repeating.
7. Lying on the back of the spine
When exercising, you have to promote movement and mobility in your spine and back with tension. Practicing this position can help relieve pain or stiffness in your back and hips.
How to perform this yoga posture?
- Lay down by pointing your head up.
- Knees need to be pulled up to the chest.
- Spread your arms out to form a T-shape by facing your palms up.
- Move two knees to the left.
- Turn your face in the opposite direction to your knee (turn right), pull the pillow to the floor with the help of the left hand.
- Hold the position for five breaths, and continue by changing sides.
8. The half-lord position of fish
This is one of the postures that strengthen your spine, reduces sciatica and back pain, eases fatigue, and stimulates internal organs.
How to perform the half-lord position of fish yoga posture?
- Sit up straight by straightening your legs.
- Contract your right knee.
- Attach the left elbow to the right knee, as shown in the image.
- Put your right hand back so that your shoulders would be in a straight line.
- Try to keep your back straight.
- Turn your face to the right.
- Hold this position for 1 minute.
- Switch sides.
9. Bridge pose
If you have back pain, you need to try this posture as the back area will relax and recover gradually.
How to perform bridge yoga posture?
- Lay down by pointing your head up.
- Put your two hands along the thighs.
- Move your legs close to the hips and keep in mind that the distance between the legs needs to be as wide as the shoulders.
- Start lifting hips.
- Hold the position for about five breaths.
- Drop your back and repeat five times.
10. The posture of the baby
The baby’s pose is great for relaxing and relieving stress in your neck and back and ending the workout.
Practicing this position regularly also helps to reduce stress and fatigue.
How to perform a baby yoga posture?
- Starting in a kneeling position, feet together.
- Bend backward to touch buttocks at heels and face down your palms.
- Touch the floor with your forehead.
- Relax your back.
- Hold this position for 5 minutes.
Although yoga is recommended, you should still be cautious and consult a physician before practicing to avoid unexpected accidents.
We hope you soon achieve the desired results.
