5 Yoga Poses To Relieve Back Pain

Back pain is one of the most common reasons for visiting the doctor. On average, every second person suffers from some kind of a back ailment. Anatomically, the spine is made up of several vertebras, ligaments and muscles. There are intervertebral discs made of hard stuff known as cartilage which works as a cushion between two vertebrae.

Back pain can be beaten by strengthening the back, stretching it and making it more flexible and yoga helps with all three. Here are some yoga poses that are highly recommended for getting relief from back pain.

Spine Stretching Pose

Doing stretching exercises for 7 to 10 minutes daily is recommended for everyone as long as they are medically allowed to do so. People with chronic back pain have much to benefit from stretching and the spine stretching pose is all about stretching the back muscles.

To perform this pose, sit in a comfortable pose on a hard surface mat. Cross your legs. Your back should be perfectly straight. Relax your shoulders. Be calm and don’t forget to smile!


Now bring your arms from the front to the top. Stretch them upward as much as possible. Make sure your elbow is straight and your biceps touch your ears. Take five long breaths and relax.

Wall Plank Pose

To perform this pose, stand in front of a wall. Put both your hands flat on the wall. Bend forward while looking at the floor. Lengthen your spine by stretching back as much as possible. It will result in bringing your body in the shape of a sideways L. Stay in this pose at least for 2 minutes. Practice deep breathing.

wall plank

Downward Dog Pose

This pose is a great body stretcher. If done regularly it gives relief and flexibility to the whole back. Try it slowly and avoid jerks. Start on your hands and knees. Bring your hands in front of your shoulders. Now press back and raise your knees away from the floor and lift your tailbone up toward the roof. Take 5 to 10 deep breaths and repeat the pose for five to seven times.


Child Pose

This pose looks like you are resting but it is an active stretch. This pose helps to sect the back out. It is a great de-stressor. You can perform this pose during any time of the day but it’s most effective when done before bedtime.


To perform this pose, get on all fours and slowly stretch your arms before you till they’re perfectly straight. Slowly, move your butt away from your body and stretch your arms ahead while staying grounded. Stay in this position for 5 to 10 breaths and repeat as many times as you want.

Cat and Cow Pose

This is one of the most effective pose for an achy, sore back. It helps to loosen your back muscles. Again, start on all fours and gradually lift your spine upwards to get into a catlike position. Make an arch of your back. Hold for a few seconds and move to the cow pose by scooping your spine in. Press your shoulder blades back and lift your head up. Moving back and then again going from cow to cat helps to move your spine in a neutral position. It relieves tension from the back.

ct and cow

Remember in yoga, patience is the key to success. You will not get results overnight. It is advisable to join a yoga workshop by a professional instructor for fast, safe results.

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