yoga for back pain

Yoga for Back Pain, according to research, eight out of ten people experience back pain at some point in their lives, which may range from a dull, constant ache to a sudden, sharp ache. Acute back pain usually occurs suddenly and lasts from a few days to a few weeks. For this, studies have shown that yoga can be beneficial for back pain. Yoga is a generic term for physical, mental, and spiritual practices, which originated in ancient India, to attain permanent peace. There are various asanas in Yoga that are beneficial for physical and mental health. By adding a few minutes of yoga each day, you’ll be giving your body the love it deserves and relieving the pain. Don’t forget to listen to your body, if the pain worsens or won’t go away, consult your doctor.




In this session, we discuss the causes of back pain, how yoga asana benefits back pain, what type of yoga asanas is good for back pain, how to perform these asanas, and their benefits and precautions. Let’s start with the causes of back pain.

Causes of Back Pain

Here are some causes or factors that can be responsible for back pain are as follows:

  • Strains and sprains: Back strains and sprains are the most common cause of back pain. Lifting too much weight or not lifting properly can cause muscle or ligament damage that leads to back pain.
  • Age: Age is also a big factor to lead back pain. Around the age of 30 or 40, back pain is common in this era.
  • Lack of exercise: Lack of exercise is also a reason for back pain. Weak, unused muscles in your back and abdomen might lead to back pain and it can be cured by doing exercises and yoga asanas.
  • Over Weight: Overweight leads to back pain because an excess of body weight put extra stress on your back.
  • Psychological conditions: Some psychological conditions may lead to back pain like depression and anxiety. People with depression and anxiety are more likely to suffer from back pain.
  • Bad Habits: Some bad habits are also a cause of back pain like smoking. Back pain is more common among smokers because smoking reduces the blood flow to the spine which increases the risk of osteoporosis.
  • Diseases: Some types of diseases also contribute to back pain like arthritis and cancer.

What Type of Yoga is Best for Back Pain

The following yoga sequence can help you with back pain when done regularly are as follows:

  1. Tadasana – Mountain Pose
  2. Adho Mukha Shvanasana – Downward-Facing Dog Pose
  3. Bālāsana – Child’s Pose
  4. Bhujangasana or Cobra Pose
  5. Chakravakasana Cat-Cow Pose
  6. Triangle Pose – Trikonasanana
  7. Salabhasana – Locust pose
  8. Malansana – Garland Pose
  9. Apanasana – Knees-to-Chest Pose

These asanas are especially beneficial for those who are suffering from Back Pain. So, discuss it in detail as follow:

Tadasana – Mountain Pose

Tadasana or mountain pose is a simple yoga asana that can build up your strength and flexibility as you work toward relaxation and blissful back-pain relief.

How Tadasana or Mountain Pose is good for back pain

The Tadasana or mountain pose is good for back pain due to following reasons as follows:

  • Tadasana alleviates backaches.
  • Tadasana can help correct misalignment patterns.
  • In Tadasana spine gets extended and attains elasticity.
  • Strengthen the abdomen muscles.
  • Strengthen the leg muscles.
  • Reduce the flatness of flat feet.

How to do Tadasana step by step

To do Tadasana or Mountain Pose Correctly follow the following steps:

  1. Stand up straight with your arms down by your sides.
  2. Interlock your fingers together in front of you.
  3. Ensure your palms facing upward.
  4. Now, move your palms on the top of your head with lookup slightly.

At the same time, stretch the body upwards with go up onto your tiptoes

Duration of Tadasana to relieve back pain

The duration of tadasana to relieve back pain is to hold the Tadasana for 10 seconds and Repeat the Tadasana 3-5 times. Tadasana can be difficult at first because it requires very good balance.

Tadasana Precautions for back pain

The precautions for Tadasana that keep in mind while performing Tadasana are as follows:

  • Don’t put too much pressure on your knees.
  • Migraine, insomnia, joint pain, and low blood pressure suffering people should avoid tadasana.

Adho Mukha Shvanasana – Downward-Facing Dog Pose

Practicing Adho Mukha Svanasana can help relieve back pain and sciatica. Adho Mukha Svanasana or downward-facing dog is a handstand, forward bend, and inversion pose that build up strength in the upper arms and give space and opening in the back, neck, chest, hips, and shoulders. This asana can be practiced by any beginner too.

Downward facing dog pose
Downward facing dog pose

How Adho Mukha Svanasana is good for back pain

The Tadasana or mountain pose is good for back pain due to following reasons as follows:

  • Adhomukha Shavasana works on the imbalance in the body.
  • Adhomukha Shavasana improves back strength.
  • Adhomukha Shavasana strengthens arms muscles.
  • Adhomukha Shavasana stretches hamstrings.
  • Adhomukha Shavasana strengthens core muscles.
  • Adhomukha Shavasana targets back extensors.

How to do Adho Mukha Svanasana step by step

To do Adhomukha Shavasana Correctly follow the following steps:

  1. Stand Straight.
  2. Now, come on your hands and knees.
  3. Your hands are slightly in front of your shoulders.
  4. Now, pressing back, raise your knees away from the floor and lift your tailbone toward the ceiling.
  5. For an added hamstring stretch, gently push your heels toward the floor.



Duration of Adho Mukha Svanasana to relieve back pain

The duration of tadasana to relieve back pain is to hold the position for 5 to 10 breaths, and repeat the pose 5 to 7 times.

Adho Mukha Svanasana Precautions for back pain

The precautions for Tadasana that keep in mind while performing Tadasana are as follows:

  • Do warm-up before practicing this pose.
  • People with injuries in their ankles, wrists, and back don’t practice this pose.
  • The stomach must be empty before practicing this pose.

Bālāsana – Child’s Pose

Balasana or the child’s pose or the child’s pose gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.

How Balasana is good for back pain

The Balasana is good for back pain due to following reasons as follows:

  • Balasana is good to reduce back pain.
  • Balasana is also great de-stressor before bed.
  • Balasana stretches your core and abdominal muscles.

How to do Balasana step by step

To do Balasana correctly follow the following steps:

  1. Sit on your heels with your knees together.
  2. Bend forward.
  3. At the same time, arms stretched out straight in front of you.
  4. Ensure your glutes come to rest just above your heels.
  5. Hold the position.

Duration of Balasana to relieve back pain

The duration of Balasana to relieve back pain is to hold the position for 3 to 5 minutes. Then, repeat as many times as needed for a good stretch.

Balasana Precautions for back pain

The precautions for Balasana that keep in mind while performing Tadasana are as follows:

  • Do not practice it if your blood pressure is low or high.
  • If you’re suffering from Diarrhea, do not perform Balasana.

Bhujangasana or Cobra Pose

Bhujangasana is a gentle backbend that stretches your abdomen, chest, and shoulders. Bhujangasana relieves pain in the back, shoulder, and neck. It also straightens your back and shoulders, providing great flexibility.

How Bhujangasana is good for back pain

The Bhujanasana is good for back pain due to following reasons as follows:

  • Bhujangasana relieves the back pain.
  • Bhujangasana also relieves pain in the shoulder and neck.
  • Bhujangasana provides great flexibility.
  • Bhujangasana straightens your back and shoulders.
  • Bhujangasana is useful for asthma patients.

How to do Bhujangasana step by step

To do Bhujanasana correctly follow the following steps:

  1. Lie on your stomach.
  2. Your palms face down by the middle of your ribs.
  3. Now, draw your legs together and press the tip of your feet into the ground.
  4. Now, lift your chest off the floor by the use the strength of your back, not your hands.

Duration of Bhujangasana to relieve back pain

The duration of Bhujanasana to relieve back pain is to hold the position for 20 to 60 seconds. Then repeat it up to 5 times or as needed.

Bhujangasana Precautions for back pain

The precautions for Bhujanasana that keep in mind while performing Tadasana are as follows:

  • When the neck bends upward do it slowly otherwise it can hurt your neck.
  • Do not do Bhujangasana if you are pregnant.

Chakravakasana Cat-Cow Pose

Chakravakasana is an excellent warm-up but always keep in mind not to bend the back too much. Bend gently into each step to stretch the muscles of the back.

How Chakravakasana is good for back pain

The Chakravakasana is good for back pain due to following reasons as follows:

  • Chakravakasana is ideal for back pain.
  • Chakravakasana help to open up the muscles.
  • Chakravakasana improves posture and balance.
  • Chakravakasana helps your spine get onto a neutral position.
  • Chakravakasana relaxes the muscles and eases tension.

How to do Chakravakasana step by step

To do Chakravakasana correctly follow the following steps:

  1. Sit on your hands and knees.
  2. Ensure shoulders are parallel.
  3. Now, move into the Cat pose by slowly pressing your spine up and arching your back.
  4. Hold for a few seconds and then move to cow pose.
  5. For cow pose, scoop your spine in, press your shoulder blades back, and lift your head.
  6. Now, moving back and forth from Cat to Cow pose.
  7. Ensure flowing smoothly from Cat into Cow, and Cow back into Cat.

Duration of Cakravakasana to relieve back pain

The duration of Chakravakasana to relieve back pain is repeated up to 10 times. Then, after your final repetition, come back to a neutral spine.

Chakravakasana Precautions for back pain

The precautions for Chakravakasana that keep in mind while performing Tadasana are as follows:

  • Avoid looking up during Chakravakasana if you also have neck problems.
  • Don’t overdo Chakravakasana.

Trikonasana – Triangle Pose

Trikonasana or Triangle pose is a standing yoga asana that stretches and lengthens the spine as it activates your core muscles.

How Trikonasana is good for back pain

The Trikonasana is good for back pain due to following reasons as follows:

  • Trikonasana strengthens your back.
  • Trikonasana strengthens your legs.
  • Trikonasana also strengthens your shoulders and chest.
  • Trikonasana improves your body alignment.
  • Trikonasana stretches your hamstrings and calves.
What is Trikonasana and its Benefits
What is Trikonasana and its Benefits

How to do Trikonasana step by step

To do Trikonasana correctly follow the following steps:

  1. Stand straight with your feet 3 to 4 feet away.
  2. Now, turn your chest to the side
  3. Now, take the pose by stretching your right arm toward the ground and your left arm toward the ceiling.
  4. Ensure to keep both your right and left legs straight.
  5. If you are not able to touch the ground with your right arm at first, so don’t overstretch — only bend as far as you can while maintaining a straight back.
Duration of Trikonasanana to relieve back pain

The duration of Trikonasana to relieve back pain is to hold the position for 10 to 20 seconds, then switch to the other side, and repeat 3 to 5 times on each side.




Trikonasanana Precautions for back pain

The precautions for Trikonasana that keep in mind while performing Tadasana are as follows:

  • You should not over-stretch the body while practicing this asana as it may cause unnecessary pain or injury.
  • In case the neck begins to hurt upward try slightly lowering it.
Salabhasana – Locust pose

Salabhasana is a gentle backbend that may reduce fatigue and pain in the back, and also strengthens and stretches the torso, arms, and legs.

How Salabhasana is good for back pain

The Salabhasana is good for back pain due to following reasons as follows:

  • Salabhasana stretches the back muscles.
  • Salabhasana relieves pain in the sacral and lumbar regions.
  • Salabhasana strengthens the back and core muscles.
How to do Salabhasana step by step

To do Salabhasana correctly follow the following steps:

  1. Lie on your stomach.
  2. Your arms to your sides with palms facing upward.
  3. Now, place your feet hip-width apart.
  4. Place your forehead on the ground.
  5. Now, gently lift your head, chest, and arms as far as your body can go.
  6. At the same time, lift your legs as you lift your upper body.
  7. Keep your gaze straight or up as you stretch the back of your neck.
Duration of Salabhasana to relieve back pain

The duration of Salabhasana to relieve back pain is to hold the position for 30 to 60 seconds. Take a small rest then, repeat it up to 5 times.

Salabhasana Precautions for back pain

The precautions for Salabhasana that keep in mind while performing Tadasana are as follows:

  • You should not hurry with moves, but take it slow.
  • Keep your knees straight throughout the entire Salabhasana.
  • Glaucoma patients, migraine patients, Pregnant women, and menstruating women should not perform Salabhasana.
Malasana – Garland Pose

Malasana strengthens the ankles as well as stretches the quadriceps, groin, hips, and torso. By squatting gently, you are not only reducing login hours sitting at a desk but also reducing your back pain.

How Malasana is good for back pain

The Malasana is good for back pain due to following reasons as follows:

  • Malasana stretches the thighs, hamstrings, and lower back.
  • Malasana tones the abdominal muscles.
  • Malasana improves the function of the colon to help with elimination.
  • Malasana also improves balance, concentration, and focus.
How to do Malasana step by step

To do Malasana correctly follow the following steps:

  1. Sit in a squat position
  2. Keep your feet as close together as possible.
  3. Keep your heels grounded on the floor if you can.
  4. Now, separate your thighs slightly wider than your torso.
  5. Now, slightly lift your torso forward and fit it in between your thighs.
  6. Now, press your elbows against your inner knees.
  7. Bring your palms together in Anjali Mudra (form Namaste).
Duration of Malasana to relieve back pain

The duration of Salabhasana to relieve back pain is to hold the position for 30 to 60 seconds.

Malasana precautions for back pain

The precautions for Malasana that keep in mind while performing Tadasana are as follows:

  • When you have a knee or low back injury avoid Malasana.
  • Don’t try to push yourself deeper into a squat than your body can handle.
  • If you feel any pain, back out of the pose.
  • Do Malasana on an empty stomach.
Apanasana – Knees-to-Chest Pose

Apanasana is a basic posture in a supine position that is performed at the end of back stretching poses. Apanasana has numerous health benefits more than just relaxing the body.

How Apanasana is good for back pain

The Apanasana is good for back pain due to following reasons as follows:

  • Apanasana is a good stretch for your back.
  • Apanasana relieves pent-up stress and anxiety.
  • Apanasana can reduce back pain.
  • Apanasana detoxifies the body.
How to do Apanasana step by step

To do Apanasana correctly follow the following steps:

  1. Lie on your back.
  2. Now, bend your knees and lift your feet off the floor.
  3. Bring your knees as close to your chest as possible.
  4. Now, use both hands to hold your thighs as you hug your knees to your chest.
  5. Now, rock gently from side-to-side to give your lower back a massage.
Duration of Apanasana to relieve back pain

The duration of Apanasana to relieve back pain is to hold the position for as long as you would like

Apanasana Precautions for back pain

The precautions for Apanasana that keep in mind while performing Tadasana are as follows:

  • Pregnant women should avoid performing Apanasana.
  • Avoid Apanasana in case of injury in the neck, spine, hips, or knees.
Can yoga heal back pain?

Yes, yoga is an ideal practice for maintaining flexibility and strength in the back. Yoga can be one of the most effective ways to relieve low back pain, a condition that is a more common source of pain among older adults.

How do you get rid of back pain fast?

The remedies to get rid of back pain fast are as follows:

  1. Loosen your muscles by exercising: the right kind of movement can help eliminate back pain.
  2. Use Hot/Cold Treatments: For acute back first, use cold therapy to lower the body temperature will help constrict the blood vessels and reduce swelling. Then use heat therapy to improve the flexibility of soft tissues, movement of muscles, and overall functioning of the back. As a result, the injured tissues receive healing nutrients.
  3. Get Better Sleep: Sometimes, sleep can also cure back pain, just lie straight.
What is the fastest way to relieve back pain?

The most effective and fastest ways to relieve back pain for the long-term result are as follows:

  1. Doing swimming
  2. Go for walking
  3. Doing yoga
  4. Doing exercise
  5. Use hot bath
  6. Stretch the body
  7. Pain relief cream
  8. Switch your shoes
  9. Workstation changes
  10. Take complete sleep.



How do you get rid of back pain in 5 minutes?

Back pain is a common problem that can interfere with a person’s work and personal life. Several home remedies that can help to relieve bothersome back pain are as follows:

  • Massage your back
  • Relax your spine
  • Stretch the body
  • Pain relief cream
  • Pain relief tablets
  • Stretch your glute muscles.
  • Switch shoes
  • Take proper sleep
  • Press on the knee back points.
  • Sit on a tennis ball.
  • Put a clothespin on your ear.
  • Massage your back with lavender oil.
  • Try an Epsom salt (sendha namak) foot soak.
How do you get rid of back pain quickly?

To get rid of back pain quickly, follow these simple techniques, they can help you get rid of back pain quickly as follows:

  • Take a hot bath and put Epsom salt in the water.
  • Use a hot water bottle to massage
  • Take massage therapy.
  • Drink turmeric water like tea.

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