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Annals of Internal Medicine had published research in July 2017 that yoga asanas can reduce the need for pain medication. More than 90% of cases of back pain can be healed with yoga, while yoga may not be helpful if you have severe pain. If you have occasional soreness or chronic aches, certain yoga asana can greatly help to cure it since they lengthen the spine, stretch and strengthen muscles, and rectify your back to its proper alignment.

Yoga works for balance and steadiness strengthening the body to encourage defences against the causes of back pain. It also works for lack of flexibility in the hips along with weak abdominal and pelvic muscles. Due to the strengthening of these muscles and improvement of your posture reduces the burden on your back, and thus decreases the aches. Besides, stretching and flexibility improve blood flow to tighten muscles.

It is revealed that there are prominent differences between the brains of those with chronic pain and the brains of daily yoga practitioners. The brain tissues that help to tolerate pain are found in the regions among those who have ache, but those who did yoga had more brain tissues. Thus, yoga helps not just physically but also neurologically.

It’s better to consult a doctor before beginning a new asana if you’re prone to pain. After you are allowed, practice these soothing asana for the back. These asanas can be done in any order you like. Gradually you can increase the duration of holding and intensity remaining mindful. These practices can even reap the other benefits sound heart rate, healthy blood pressure, improved sleep, and decreased indication of stress, anxiety, and depression.

Best 7 Yoga Poses For Back Pain Relief

1. Adhomukha-swanasana (to Stretch the Hamstrings and calves)

adhomukha swanasana yoga

This asana is translated as Downward-Facing Dog, is total body stretch and strengthen the back extensor.

Process: Begin with hands and knees on the mat. Keep the hands in front of the shoulders. Grounding the palms and feet, push hips upwards and backwards. Try to keep knees straight raising off the floor. Give the stretch on hamstring and calves drawing heels toward the floor. Stay here for 5 to 10 breaths. If you have time repeat the asana five to seven times.

2. Balasana (to elongate the back and relieve stress)

balasana yoga pose

Its English name is Child’s pose. Somebody feels Child’s pose is a resting pose, but it engages stretch elongating the back. It acts as a great de-stressor before bed to relax the exhaustion of the whole day.

Practice: Sit on your heels. Bend down and keep Start on all fours with your arms stretched out straight in front of you. Stay here 5 to 10 breaths. If you like you can repeat again and again.

3. Pigeon Pose (to relaxes hips by stretching rotators)

pigeon pose yoga

Pigeon pose stretches and flexes the hip rotators. Sometimes back pain occurs due to tight hips. In this case, this pose is very helpful.

Process: Begin with Downward-Facing Dog. Draw your left knee forward and turn it out to the left, foot to the right fixing on the ground. The left leg is bent about perpendicular to your right one. Now you can simply fix your back right leg extended straight behind, or engaging stretch on the hamstring. Consciously draw your back foot off the ground and in with hand toward your back. Stay here for 5 to 10 breaths. Repeat on the other side as well.

4. Makarasana (Crocodile Pose):


This pose is good for strengthening the back and cure backache.

Process: Lay down on your stomach. Bend your elbows and fix them on the ground. Lift head up and keep chin on the palms. Look ahead. Stretch your legs out, facing toes out. Hold the asana for about 10 breaths.

5. Setubandasana (Bridge pose):

setubandasana yoga

It is an ideal stretch of back, legs and chest muscles. It is good for back pain and abdomen.

Process: Lay down on your back. Bend the knees to lift your hips up with the help palm, and elbows grounded on the floor. Shoulder and head remain on the ground. Give the stretch on the hips and back. Hold the pose for about 5 breaths.

6. Salabhasana (Locust Pose):

salabhasana yoga

It effectively prepares for deeper back bent and strengthens the leg, arms, and back of the torso. This is highly recommended for backache. There are some variations for Salabhasana.

Process: Lay down on the abdomen. Keep hands straight beside the waist. Stretch your body. With the support of the abdomen and pelvic region lift chest, head and legs (including thigh) up and hold the position for about 5 breaths.

7. Marjari-Bitila Asana (Cat-cow Pose):

marjari-bitila yoga asana

This pose can be done in both ways- dynamic and static way. It gives a good massage for your back.

Process: Begin with knees and palm on the floor, knees directly under the hips and palms under the shoulders. Toes will also remain on the floor. Inhaling press middle back down and lift head and chest up. This is Cow Pose (Bitila Asana). Exhaling lift head and chest down, also stretch middle back up. Engage the stretching of legs and hands. This is a cat pose (Marjari Asana) Continue it for about ten times without holding. After that do it again by holding for five breaths in each pose.

Besides these asanas, there are many other asanas as well to support and prevent back pain. Once you learn these poses, you will gain an idea about others poses as well to bring the healing effect on your back.