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3 Beginner Yoga Poses for Back Pain Relief

All You Need to Know About the Best Yoga Poses for Back Pain Relief

Back pain has become one of the most common disorders affecting people everywhere. You have to only look for people around you to find someone who has had back pain or is suffering from back pain. And if you happen to be one of them, you may have been told to practice yoga asanas for back pain by many. It may be your physician, a friendly neighbor, a concerned family member, or even your co-worker. Yoga exercises are often advertised as the go-to pain-relief hack for back pain.

Why is yoga for upper back pain so popular for upper back pain treatment? Yoga is an ancient mind and body healing practice for a large part of the world. Its appeal as a non-pharmacological, easy-to-practice, low-cost therapy has intrigued new practitioners over the last few decades. Yoga poses or asanas are low-impact physiotherapy exercises for back pain that help improve the back's strength, flexibility, and balance. If practiced correctly, they can not only prevent but also bring relief from back pain.

Before we look into the three beginner yoga poses for back pain relief, here is a list of things you need to prepare:

What will you need for Yoga Asanas?

  • Apparent space on the floor with enough room for exercise.
  • A mat or thick sheets for practice. You may choose the thickness of the carpet as per your preference.
  • Comfortable clothing with breathable fabric. Your clothes should not restrict you from performing your yoga asanas.
  • A mat towel to keep your mat from becoming too slippery.
  • A bottle of water to keep you hydrated.

3 Beginner Yoga Poses for Back Pain Relief

Back pain occurs as a result of injury to one or more structures in the back. It may be from the muscles, bones, tendons, ligaments, intervertebral discs, or nerves. Yoga asanas temporarily relieve the tension among these structures and bring relief from pain. Here are 3 Yoga asanas for back pain relief that you can try as a beginner.


How to begin:

  1. On a mat, lie face down and place your palms by the side of your shoulders.
  2. Relax your hips and bring your feet together.
  3. Lift your upper body with the help of your back, and support your body with your arms.
  4. Try to straighten your arms as much as possible.
  5. Repeat five times.

Focus on:

Breathe and hold your position for 5 to 10 counts. This may be difficult initially, and your arms may get tired. You may also not be able to extend your arms fully.

How it helps:

The cobra pose or Bhujangasana efficiently stretches the muscles at the shoulders, the chest, and the abdomen. It helps strengthen the muscles and relieve tension at the back. This yoga pose also reduces lower back and leg pain.


How to begin:

  1. On a mat, begin on all fours, place your hands firmly and keep your feet relaxed.
  2. Slowly try and sit back on your feet and stretch your arms straight.
  3. Stretch your arms out further without getting up and relax your back.

Focus on:

Hold your position for 30 seconds and breathe. Try to relax your back further with every breath.

How it helps:

The child’s pose, or the Bal asana, gently stretches the middle and lower back muscles. This yoga pose is for upper back, neck, and lower back pain relief.

Cat and Camel

How to begin:

  1. On a mat, start by positioning yourself on all fours.
  2. Make sure your knees are under your hips.
  3. Position your hands right under your shoulders.
  4. Slowly push your back into a hump, like a camel; your head will move down.
  5. Hold this position for ten counts.
  6. Now pull your back down into an arch, like a cat. Your shoulders and head will be pushed up.
  7. Hold this position for ten counts.

Focus on:

Hold the two extreme positions of cat and camel for ten seconds each. Alternate between the two about ten times.

How it helps:

The cat and camel pose works well as a warm-up routine and improves the mobility of your spine. It relieves tension in the upper back, the lower back, and the hips, one of the best yoga asanas for back pain relief.

When is it Right to Practice Yoga Asanas for Back Pain?

Performing yoga asanas as a preventive routine to treat back pain is one of the best ways to practice Yoga. However, if you currently suffer from back pain, it is better to ask your physiotherapist’s opinion. While these Yoga poses for back pain are beneficial for most people, they may not be the proper treatment for some conditions. It is always a good idea to ask your physiotherapist before starting a new fitness routine, especially if you are prone to pain. He will accurately guide you in understanding when Yoga poses for back pain can most benefit you.

Frequently Asked Questions

  1. What are the best yoga poses for back pain?

Iyengar yoga is frequently helpful for those with back pain or neck discomfort since they are likely to benefit from an adjustment to the postures because of this attention to detail and the modification of positions.

  1. Does Cobra pose well for lower back pain?

What Advantages Does the Cobra Pose Offer? Although Bhujangasana can aggravate back pain, it is a fantastic yoga pose for mobilizing the spine and relieving back pain. It strengthens the spine, legs, buttocks, the arms, and shoulders because of the intense muscle involvement.

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