Yoga for Back Pain-10 Easy Yoga Poses to Cure Your Back Pain

The 10 poses shown in our Yoga for back Pain blog can help you strengthen your back and cure your back pain permanently if practice on a daily basis.

Yoga is the key or an effective way to live a happy and prosperous life.

Yoga will help you in controlling your intellect, emotions, mind, will and give you the power to look at life in all its aspects evenly.

In human being’s personality, there are some unique aspects like physical, psychological, emotional, intellectual, spiritual inculcate; Yoga is the key to achieve balance in all of these aspects.

Is yoga for effective for Back Pain? In short – Yes.

Yoga is a mind-body therapy that is often endorsed to not only cure back pain but also to cure the pain that accompanies it.

Practicing the following yoga poses just 20-30 minutes a day can help you in achieving your goal.

Here is a list of 10 Yoga Poses that can help in curing your back pain and strengthens it –

1. Bhujangasana (Cobra Pose)
2. Dhanurasana (Bow Pose)
3. Bitilasana (Cow Pose)
4. Marjaryasana (Cat Pose)
5. Ustranasana (Camel Pose)
6. Adho mukha savanasana (Downward Facing Dog)
7. Setu Bandha Sarvangasana (Bridge Pose)
8. Shalabhasana (Locust Pose)
9. Halasana (Plow Pose)
10. Chakrasana (Wheel Pose)
11. Conclusion
12. Frequently Asked Question (FAQ)

Some tips to cure your back pain

1. Bhujangasana (Cobra pose) – Yoga for Back Pain

Benefits of Bhujangasana (Cobra Pose) –

• Make the spine more flexible and stronger.
• Regulates metabolism.
• Stimulates the digestive, reproductive, and urinary system.
• It also works as a great stress releaser and helps in weight loss.

Avoid Bhujangasana (Cobra pose) –

• If suffering from hernia, intestinal disorder, back injuries.

Learn more about Bhujangasan (Cobra pose)

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2. Dhanurasana (Bow Pose) – Yoga for Back Pain

How to do Dhanurasana (Bow Pose) –

• Start by lying on the floor with your belly and hands to your sides.
• While inhaling bend your knees and hold your ankle with your hands.
• Then slowly lift your thighs up and hold the position.
• Don’t forget to breathe continuously as breathing would be a little difficult.
• Hold this position for 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want.

Benefits of Dhanurasana (Bow Pose) –

• Helps in stretching the entire front body, thighs, ankles, chest, and abdomen region.
• It helps in strengthening the back muscle helps in weight loss.
• Helps in improving posture.
• Restores the organ of the neck and abdomen.

Avoid doing Dhanurasana (Bow Pose) –

• Suffering from high or low blood pressure, insomnia, migraine, serious lower back or neck injuries.

Learn more about Dhanurasana (Bow Pose)

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3. Bitilasana (Cow Pose) – Yoga for Back Pain

How to do Bitilasana (Cow Pose) –

• Start this pose with your knee and hands, the head should be in a neutral position and look to the floor.
• While inhaling put your stomach down in a relaxing position, now look forward.
• Keep breathing while holding the pose.
• Hold this pose about 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want

Benefits of Bitilasana (Cow Pose) –

• Stretches the neck and the front torso.
• It provides a very gentle massage to the spine and organs present in the abdominal region.

Avoid Bitilasana (Cow Pose) –

• If you have any kind of neck injury.

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4. Marjaryasana (Cat Pose) – Yoga for Back Pain

How to do Marjaryasana (Cat pose) –

• Start this pose with your knee and hands, the head should be in a neutral position and look to the floor.
• While exhaling raises your chest up and don’t force your chin to touch the chest.
• Keep breathing while holding the pose.
• Hold this pose about 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want

Benefits of Marjaryasana (Cat pose) –

• Stretches the neck and the front torso.
• It provides a very gentle massage to the spine and organs present in the abdominal region.

Avoid Marjaryasana (Cat pose) –

• If you have any kind of neck injury.

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5. Ustranasana (Camel Pose) – Yoga for Back Pain

How to do Ustranasan (Camel Pose) –

• Start with sitting down on the ground with your knee.
• While taking a deep breath slowly bend backward and support your body with your hands touching the foot and look upwards.
•  Hold this final position for 15-20 seconds i.e. 2-3 deep breaths
• Repeat the same if you want.

Benefits of doing Ustranasana (Camel Pose) –

• Helps in stretching the entire front body, thighs, ankles, chest, and abdomen region.
• It helps in strengthening the back muscle helps in weight loss.
• Helps in improving posture.
• Restores the organ of the neck and abdomen.

Avoid doing Ustranasana (Camel Pose) –

• Suffering from high or low blood pressure, insomnia, migraine, serious lower back or neck injuries.

Learn more about Ustranasana (Camel Pose)

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6. Adho Sukha Savanasana (Downward Facing Dog) – Yoga for Back Pain

How to do Adho mukha Savasana (Downward Facing Dog) –

• Start with lying on the ground with your hands and knee.
• While exhaling lift up your knee slightly bend and then slowly make your knee straight.
• Look on the floor and stretch your leg while slightly moving your chest towards your knee.
• Hold the final position for 15-20 seconds i.e. 2-3 deep breaths.
• Repeat 2-3 times if you want.

Benefits of Adho mukha Savasana (Downward facing dog) –

• It helps in improving the digestion calms the brain and relieves stress and depression.
• Relieves headache, insomnia, fatigue, and back pain.
• It helps in healing with flat feet, asthma, sinusitis, sciatica, and high blood pressure.
• Helps prevent osteoporosis.
• Strengthens the arms and legs.
• Make you feel energetic.

Avoid doing Adho mukha Savasana (Downward facing dog) –

• If you are suffering from carpal tunnel syndrome or diarrhea or high blood pressure.

Learn More About Adho mukha Savasana (Downward facing dog)

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7. Setu Bandha Sarvangasana (Bridge Pose) – Yoga for Back Pain

How to do Setu Bandha Sarvangasana (Bridge Pose) –

• Start by lying down on the floor with bend knees
• While taking a deep breath lift your buttocks (without hardening it).
• Hold the position for 15-20 second i.e. 2-3 deep breaths.
• Repeat the same if you want.

Benefits of doing Setu Bandha Sarvangasana (bridge Pose) –

• Stretches the spine, neck, and chest.
• This pose calms the brain and relieve stress and depression.
• It helps in improving the digestion and helps in weight loss.
• It helps in relieving the symptoms of menopause and also helps in healing with asthma, sinusitis, osteoporosis, and high blood pressure.

Avoid doing Setu Bandha Sarvangasana (Bridge Pose) –

• If you are suffering from serious neck injuries – consult a doctor for doing this pose.

Learn more about Setu Bandha Sarvangasana (Bridge Pose)

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8. Shalabhasana (Locust Pose) – Yoga for Back Pain

How to do Shalabhasana (Locust Pose) –

• Lie on the stomach with chin pressing the ground and hands should be under thighs and the palms should touch the floor.
• While taking a deep breath and pressing the palm to the floor, raise both feet up while keeping the knee straight and the feet together and hold the position
• Keep breathing while holding the pose. Repeat if you want.

Benefits of Shalabhasana (Locust Pose) –

• Strengthens the lumbar region of the body, activates liver, kidney, and pelvic organs.
• Strengthens intestinal function, stimulates appetite.
• Alleviates backache during menses.

Avoid doing Shalabhasana (Locust Pose) –

• If you are suffering from hyper tension, hernia, heart ailments, peptic ulcer.

Learn More About Shalabhasana (Locust Pose)

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9. Halasana (Plow Pose) – Yoga for Back Pain

How to do Halasana (Plow Pose) –

• Start with lying down on the floor with hands on the side.
• While inhaling slowly lift up your legs and keeping your leg straight try to touch the floor with your toes while keeping your hand to the side.
• Now hold this final position for about 15-20 seconds i.e. 2-3 deep breaths. Repeat the same if you want.

Benefits of doing Halasana (Plow Pose) –

• This pose helps in stimulating the abdominal organ and thyroid gland.
• It helps in stretching the spine and shoulder reducing stress and fatigue.
• It calms the brain and relieve stress and depression helps in weight loss.
• This pose helps in healing with sinusitis, headache, back pain, insomnia.

Avoid doing Halasana (Plow Pose) –

• If suffering from diarrhea, menstruation, neck injury, asthma, high blood pressure or pregnancy.

Learn more about Halasana (Plow Pose)

10. Chakrasana (Wheel Pose) – Yoga for Back Pain

How to do Chakrasana (Wheel Pose) –

• Lie in the supine position, bending the knee get your foot closer to buttocks.
• Lift the hand up and place the palms on the floor behind the shoulder and the finger should be pointing towards the shoulder.
• Getting comfortable, take a deep breath, and start raising your body as shown in the above picture.
• Keep breathing while holding the pose.
• Do this for 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want.

Benefits of Chakrasana (Wheel Pose) –

• It increases spine flexibility and strengthens it.
• Tones the abdominal region, help in expanding the chest increasing lung capacity.
• Strengthens arms, wrists, and shoulders.

Avoid doing Chakrasana (Wheel Pose) –

• If you have slip disc, wrist injury, high blood pressure or neck injury.

Learn More About Chakrasana (Wheel Pose)

Some tips to cure your back pain –

Conclusion

All the postures that are shown in this blog are very effective against back pain.

If all the postures performed correctly every day for almost 30 days, then you will definitely see the results.

Frequently Asked Questions (FAQ)