3 Yoga Poses for Back Pain In 2023/24

Yoga poses for back pain are a natural way to strengthen, stretch, and heal your spine. So, ease your back pain with these yoga poses for comfort and relief. Back pain can be terribly challenging to deal with and result in daily discomfort if not treated on time. There are various causes of low back pain, with poor posture, and a weak core being the major ones. Yoga poses for back pain save you from adverse medical conditions and a weak back. Besides providing better mobility and physical ease, yoga can alleviate mental blocks, opening the way for better pain management.

When you have to deal with back pain regularly, it can be a challenge. But yoga offers a holistic approach to relief. Combining mind and body therapy, yoga addresses back pain and the stress that often accompanies it. With poses designed to relax and strengthen the body, practicing yoga regularly can enhance body awareness, helping to identify and correct imbalances and tension.

1. Cat-Cow Pose

Cat-Cow pose is a gentle backbend that mobilizes the spine while stretching the torso, shoulders, and neck.

How to do:

1. Start on your fours.

2. Align your shoulders and wrists and place the knees under your hips.

3. Inhale, let your stomach drop towards the mat, and lift your chin and chest upwards.

4. Exhale and place your chin down towards your chest.

5. Now, try to draw your tummy toward the spine and arch your back.

6. Keep doing this posture for a minute, and focus on your breathing.

2. Extended Triangle Pose

It is a standing pose that helps reduce backache, sciatica, and neck pain, stretching the spine, hips, and groin.

How to do:

1. Stand straight with feet about 4 feet apart, and turn your right toes forward and left toes at a 45-degree angle.

2. Extend arms parallel to the floor, palms down.

3. Hinge at your right hip, extend your right hand towards your leg, block, or floor.

4. Reach your left arm up and gaze in a comfortable direction.

5. Hold for up to 1 minute, then repeat on the other side.

3. Sphinx Pose

This yoga posture stretches your chest, abdomen, and shoulders, which eventually helps strengthen the spine and buttocks.

How to do:

1. Lie down on your mat with your face down.

2. Keep your legs extended, elbows under your shoulders, and forearms on the floor.

3. Engage your back and abdominal muscles, lifting your upper torso and head.

4. Maintain a straight gaze, keeping the spine elongated.


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