Top Yoga Poses for Back Pain Relief - FitDango

Top Yoga Poses for Back Pain Relief

We are all well aware that the 21st century is the century of many physical problems and backache is one among them. There are a lot of changes in our lifestyles and we have no time to exercise. In our daily life, we are spending most of the time sitting in front of televisions and computers. Sitting for hours without any movement, makes the person gain weight, which directly affects the backbone. When you gain weight, the back feels heavy to carry the body and it becomes very difficult to sit in a straight vertical position.

Importance of Yoga and Exercise for Back pain

Many people believe that the rest is best for a back  pain. But in reality, exercise is the best medicine to get relief from back pain. We know that yoga is a way to get the cosmic energies back into your soul and make enlightened. You can maintain your back in a healthy condition if you engage in yoga and exercise. Researchers found plenty of reasons for back pain after a long research. They also suggested some important yoga postures to get relief from back pain.

Yoga is certainly an exercise that has numerous poses and methods which give the best output in treating every pain or chronic diseases of human beings, when practiced with dedication. If you just practice the normal breathing or meditation in the morning, you would experience how peaceful it to your mind. Yoga gurus suggested many asanas and techniques for neck, shoulders, lower and upper back pain problems.

Why Do We Get Back Pain?

If we really go in-depth to find the reasons for the back pain, we can easily understand that we are straining the spine muscles and ligaments. They are somehow getting damaged, but for sure today people are not taking this as a serious issue, which later can cause heavy damage to the spinal column.

Following are some of the main reasons for back pain.

  • Heavy Strain and Stress
  • Lack of exercise
  • Poor Posture
  • Sleeping on Large Pillows
  • Stones in Kidney

The above mentioned are some of the main reasons why we experience back pain.

Now let us know about how to get rid of back pain with the help of various yoga poses.

Yoga Poses for Back Pain Relief

There are many poses in yoga to treat back pain, but we have listed out the best ones that work with charm along with some other benefits.

Palm Tree Pose

It is best pose to get relief from back pain which is caused due to sitting for a long period of time either on the chair or floor. If we sit for a long time, the lower, middle and upper back experiences too much of muscular congestion and it reduces the blood circulation and thereby it influences the functioning of the nervous system.

Top Yoga Poses for Back Pain Relief

First, we need to stand straight and fix a point in front of your eyes. It's good to have a fixed vision on one object. Interlock your fingers on top of your head, make palm facing up and the back of the palm should be in contact with the head. Now looking at the point you have chosen to gaze on, stretch your palms up  with inhalation and come on the toes and hold the balance. While holding the balance, observe the stretch in the body and then exhale and come down. Do this for about 5 times and get back the hands to normal position and close your eyes. Now feel the stretch of the practice in your spine, arms, shoulders and thighs.

Yoga Poses for Lower Back Pain Relief

1. Cat/Cow Pose

On exhalation, pull the belly in, arch your back up, bend the chin towards the chest and tuck your tailbone. Repeat these positions by stretching gently upon inhalation and exhalation snuggle into as many times as you like. 

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  • Strengthens and stretches the spine and neck
  • Increases the spinal flexibility.

2. Downward Dog Pose

Start over on hands and knees, but walk on your hands as they are right in front of your shoulders. Curl your toes and push up. Lift the bottom to the sky and straighten your legs. You need to engage your ABS so that your back is straight. Focus on pulling your shoulder blades together. Let your head hang neutral and engage the thigh muscles to continue the support to your back.

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  • It helps to rejuvenate the body
  • Lengthen the spine
  • Strengthens the chest muscles
  • Increases the lungs capacity
  • Soothes the mind
  • Helps to relieve insomnia, fatigue and headaches.

You may also manage your lower back pain with TENS Technology which comprises 8 programmed pulse and flexible intensity levels and you may experience the comfort within seconds.

Yoga Exercises for Upper Back Pain Relief

1. Arms Overhead with Strap:

Using a yoga strap or belt, take your arms over your head and keep your shoulder distance apart. Ensure that palms face away from each other. If you cannot bend your elbows in this position, take the larger weapons on the tape. Allow the fall of the chin to the chest to relax the muscles of the neck and pull the strap difference. Hold this position for six deep breaths and repeat it twice.

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2. Arm Slides on Wall:

For this exercise, you can choose to remain standing or sitting against the wall. Your wrists and elbows should touch the wall through movement. Slide your arms slowly up as high as possible. Do three sets of 10.

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You may use Gaiam 05-58273 Restore Strong Core & Back Kit in your daily fitness activities to get relief from back pain and strengthen your spine and core.

Yoga Exercises For Neck

Natrajasana or Reclining Twist:

Stand up straight on your yoga mat and arms to sides. While inhaling, bend your right leg back and hold your right ankle with your right hand. Try to move the right leg up as much as you can. Extend left arm forward. At first, you can take the help of another person. Hold this position for 20-30 seconds and keep breathing normally. Now slowly return to starting position.

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  • Strengthens legs, hips, ankles and chest
  • Releases stress and calm the mind
  • Stretches the thighs, groin and abdominal organs.

Though no treatment 100% works for everybody, many aspects of yoga make it perfect for pain management and back pain. Studies have shown that individuals who practice yoga twice a week can achieve significant strength, flexibility and endurance, which are basic objectives of most rehab programs for sore back or neck pain.

Also, watch the following video and get a better idea of different yoga poses that lower back pain.



  • People with advanced spinal stenosis should try to avoid back curves and spinal exercises in yoga
  • Patients with the advanced cervical spine disease should avoid doing this stand head and shoulder brackets in yoga.

It is very important to take proper precautions while doing most of these yoga postures. It is better to do it under the guidance of a yoga teacher.

People suffering from back pain can quickly solve the issues by using different yoga poses described in the above article. Yoga is a natural medicine which can cure lower, upper and neck related issues.

We are already addicted to modern lifestyle, but for sure you need to spare some time every morning or evening to follow the poses that are mentioned above and also check the reasons why people experience back pain and try to avoid them.

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