7 Yoga Exercises for Back Pain

by | Dec 24, 2019 | Blog

Back pain is a common medical problem that makes simple everyday chores difficult. It’s hard to do the cleaning when moving in certain ways causes a shooting pain to run through your body.

Sometimes seeking out medical help is the way to go, but there are also ways to combat this problem on your own. Yoga is a long-standing asset to anyone wishing to live a healthier life. With the proper yoga exercises, your back pain disappears and leaves you feeling spry and energetic again.

Keep reading to learn the best yoga exercises for back pain relief!

1. Downward-Facing Dog

This is one of the most classic types of stretches when it comes to the ancient art of yoga. It focuses on the important lower back muscles that support all kinds of motions, such as lifting, standing, and bending down. Plus, it aids in stretching muscles throughout your entire body.

Begin in a tabletop position with your hands and knees on a comfortable floor mat. Raise your knees upwards until your body bends into an angled V, with your head relaxed and facing down towards the floor.

2. Upward-Facing Dog

This stretch is a great complement to the first one. It opens up the chest and stretches both your abdominal muscles and more of your back muscles.

Lay down with your hands underneath your torso, the palms flat on the floor. Keep your legs together as you use your back muscles to lift your torso up and off the floor.

Your arms should support you, but they shouldn’t bear most of the upwards weight. Focus on using your back to complete this pose, and hold it for a few breaths before releasing.

3. Child’s Pose

Relaxing is a great way to alleviate both mental and physical stress. Child’s Pose is perfect for doing this while also stretching out those painful back muscles as you elongate the tight area.

Start with the tabletop position once more, then move back until you fall into a sitting position, with your arms extended and resting on the floor. Your buttocks should sit above your ankles, but make sure to find a position that is most comfortable for your level of flexibility.

Extending yourself even more forward helps amplify the relaxing effect this pose creates.

4. Spinal Twist

Also known as Marichyasana C, this is a great pose for building up those core muscles while giving your back a good stretch. It focuses on the lower back, which is one of the more common back pain areas.

Sit on the ground with your legs extended in front of you, toes facing up towards the ceiling. Bring one leg towards your chest until your foot sits flat against the floor. Twist your upper body in the same direction as the bent leg, and hook your opposite arm on that bent knee.

Make sure to use your free arm as an anchor, pressing your palm against the floor behind you. Push this position until you feel your muscles pull and stretch, and then hold that position as you breathe in and out.

Don’t forget to repeat this exercise using the opposite leg, too!

5. Cat-Cow

If you feel like having a massage but there’s no masseuse available, this is a great alternative. Not only does this pose stretch out the right muscles for back pain, but it’s also good for limbering up your muscles before a workout. 

Begin in a tabletop position, with your hands flat against the floor and at shoulder’s length apart from each other. Your knees should maintain a similar distance.

Arch your back upwards, rounding it while you push downwards with your hands and feet. Hold for a breath or two before releasing and then repeating the motion.

6. Triangle Pose

This pose gets your whole body working, with a heavy focus on the lower back and thigh muscles.

Start by standing naturally before extending one of your legs backwards, with the toes pointing away from you. Don’t push so far that you feel as though you’ll topple over. Make sure to find a good balance that works for you.

Next, twist your hips, keeping your feet stationary, and lean forward towards that outstretched leg. You want to try and reach for the ground with one arm while the other reaches straight up towards the ceiling. Hold this pose while looking upwards towards the ceiling, without straining your neck.

It’s okay if you’re not able to touch the ground. Over time, you’ll extend your flexibility with your yoga poses. For now, grab onto your leg at a comfortable length, and stretch that way instead!

7. Forward Fold

This easy pose stretches and opens up the back muscles, giving you a lot of relief from the tightness of back pain. It’s possible to do this one either seated or standing, but the stretch is much the same either way.

For the seated variety, start by sitting on the ground, with your legs stretched out in front of you. Then, try to reach for your feet or ankles as far as you can reach. 

If you prefer a standing position, start by standing with your feet together and your toes pointing straight ahead. Then bend at the hips and reach for your ankles or even the floor if you’re able to reach.

For both varieties of this stretch, you’ll need to make sure to keep your back flat against your legs for the best effect.

Try These Yoga Exercises for Back Pain Relief

Whenever your back pain is at its worst, don’t forget to refer back to these yoga exercises for back pain relief. They’ll stretch out and strengthen the appropriate muscles so that you’ll feel rejuvenated and at ease.

It’s important to make sure that you warm up and don’t push yourself past your limit during these exercises, or you could end up injuring yourself.

Even if you’re not experiencing back pain at the moment, keeping up with these exercises is a great way to keep that agonizing pain at bay. During your normal workout regimen, add in a couple of these exercises.

Soon, you’ll never have to worry about back pain again!

For the best results, make sure to maintain a healthy diet at the same time. Check out our suggestions for great after-workout meals!