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Yoga can be the best way to heal the unbearable back pain that most of today’s generation suffers. Whether you’re sitting at your work station for hours or simply enjoying a movie sitting on your sofa, a person tends to spend a lot of hours being stationary which could lead to severe back pains. In recent times, sedentary lifestyles, improper posture and underlying medical conditions are some of the factors that lead to back aches. The easiest and healthiest way to soothe your back aches is doing some yoga. We have listed down five best yoga poses that will help you get rid of back pains.

Yoga is a mind-body therapy that is often recommended to treat not only back pain but also the stress that accompanies it. Yoga has proven to improve flexibility by stretching the muscles in the back, hamstrings and hips, eventually reducing tension and relieving pain. Practising yoga for at least 30 to 60 minutes per day can aid you gain more awareness of your body. Poses such as Cat-Cow, Downward Facing Dog, Bridge and others can relax your back muscles and help to get relief. Let’s take a look at the five best yoga poses for back pain.

Yoga Poses To Relieve Back Pain

Cat-Cow Pose

This is one of the most common yoga poses that can be practised for back pain. This helps you to stretch your spine which relieves tension in your back and neck. Position yourself on all fours, take deep breaths as you slowly extend your belly downward and your neck upward. Slightly arch your back and let the air out to full cow pose, followed by exhaling as you round your spine and tuck your chin like a cat pose.

Downward Facing Dog

This pose helps you to improve the posture of your backbone by stretching your whole body. Stand on your hands and feet and then lift your hips to form a V-shape, pressing the heels towards the floor. Stay in the position for 30 seconds while slowly relaxing your shoulders.

Bridge Pose

Bridge pose helps you to strengthen your back and relieve tension. For bridge pose, lie facing towards the sky and keep your knees folded in the upward direction. Keep your feet flat on the floor. Now lift your hips while keeping your shoulders down. Stay in the position for around 20 to 30 seconds.

Cobra Pose For Back Pain

Yoga poses for back pain (Image Credits: Freepik)

Cobra Pose

It helps strengthen your spine and stretch your back. To do this, lie on your back with your hands right below your shoulders. Lift your upper body while keeping your elbow a little bent and hips on the floor. Your feet should be pointed out and your neck stretched back.

Sphinx Pose

Practise this pose by lying on the floor while keeping your elbows right below your shoulders. Press your forearm on the floor and lift your chest off the ground a bit. Keep your foot stretched outwards and your other body relaxed. Hold the pose for around 30 seconds. Sphinx pose helps to aid spine flexibility.

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(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)