Yoga Poses For Back Pain Relief


Keeping proper posture while walking or sitting is important to prevent back pain. There are certain Yoga poses for back pain relief, which helps you find the balance in your posture. Many people are afraid of Yoga because they think it is too difficult to master or they are too self-conscious to participate in classes. Some of the Yoga poses are very beneficial to relax your neck, back, and head while aiming to provide realignment of the body’s posture. If you were told that you could relieve your symptoms or even get rid of your lower back pain, would you try Yoga? Pain relief from Yoga is explored in this article.


Yoga Poses For Back Pain Relief

Research suggests this ancient form of exercise can help combat insomnia, relieve stress, and ward off aches and pains that can keep you tossing and turning.

If you’re in pain, the first step to relieving it is noticing how you stand and walk. Do you stand with your hips forward and your shoulders rounding in? Or do you do tend to over-pronounce your lower back curve and puff out your chest? Do your feet turn out or in when you stand or walk instead of pointing straight ahead?


To find balance in your posture, look down at your feet. Make them parallel to each other with toes pointing straight ahead. Bring your skeleton into alignment with knees over ankles, hips over knees, shoulders over hips, ears over shoulders and underside of your chin parallel to the floor.


Engage your thigh muscles and bring your shoulder blades together and down your back. Draw your lower ribs in, and bring your navel in and up. Feel yourself stand solid on your feet and strong in your body.


Finding balance requires mindfulness and a deep awareness of your habits. Once you begin to pay attention, that balance will filter through to other aspects of your life.


If your back pain is severe, always consult your physician before trying the following yoga stretches.


Fist Forward Bend


Stand with feet hip-distance apart. Bend your knees and release your torso over your legs so your belly rests on your thighs. Make two fists and place them in the opposite elbow creases. Relax your back, neck and head, and squeeze your fists. Take 5 to 10 breaths, releasing more tension with every exhalation.


Fists and bent elbows together are a central nervous system trigger that causes your back muscles to open. You’ll feel it after just a few breaths.


Downward Facing Dog


Begin on hands and knees with feet hip-distance apart and hands shoulder-distance apart. Lift your hips up as you exhale and draw your navel in and up toward your front ribs. Curve the tailbone toward the heels and press your thighs back equally. Press long through arms and all fingers, providing a whole-body realignment and stretch. Take 5 to 10 breaths here.


This tried-and-true yoga posture can be excellent for spinal traction and back health.


Pigeon Prep


From Downward-Facing Dog, bring your right knee behind the right wrist, foot either touching the left hip crease or slightly forward. Stretch the left leg out long behind you, knee and top of the foot facing the floor. Centre your hips in space even if they don’t touch the floor. Draw your navel in and lift your pelvic floor muscles. Lengthen your spine long through to the crown of your head. Take 5 to 10 breaths. Repeat on the other side.


This pose will open your lower body muscles, including hamstrings, hip rotators and the iliopsoas muscles, all of which can contribute to lower back pain.




Come to hands and knees with shoulders over wrists and hips over knees. Place a folded blanket under your knees and one under your wrists if you need a little extra cushion. As you inhale, draw your navel toward your spine and arch your back like a cat. As you exhale release your belly down, lift your hips, bring your shoulder blades together behind the heart and lift your head into cow pose. Cycle through 5 to 10 times, connecting each movement with your breath.


This pose will loosen your spine and increase flexibility in shoulders and pelvis.


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Yoga poses for back pain relief have proved to be effective in preventing back pain. Mental awareness about daily habits and meaningfulness are important for finding balance in body posture. With a wonderful array of named poses that will fill you with intrigue, the fist forwarding bend and downward facing dog exercises help to relax the back, neck and head, to restore body alignment. The Pigeon Prep relaxes the hamstrings, hip rotators, and the iliopsoas muscles. To loosen the spine and increase flexibility of the pelvic and shoulder muscles, the Cat/Cow Yoga pose is productive. Proper yoga stretches helps in spinal traction and restoration of back health. Before taking to Yoga stretching exercises, it is necessary to consult a physician. Yoga exercises should be carried out regularly to get the best effect.


Beth Shaw, YogaFit’s founder, demonstrates 3 poses that can help relieve low back pain.


For more information about the effectiveness of yoga versus other back pain relief techniques and treatment methods – click the get instant access button below to receive your free copy of the back pain book; The 7 Day Back Pain Cure.



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