If you’re dealing with lower back pain, yoga may be just what you need to find relief. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but also the stress that accompanies it. The appropriate poses can relax and strengthen your body, providing both immediate relief and long-term benefits.
Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This awareness can help you notice where you’re holding tension and where you have imbalances, which you can then address to bring yourself into balance and alignment.
Keep reading to learn more about how these poses may be useful in treating back pain.
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle, accessible backbend stretches and mobilizes the spine, torso, shoulders, and neck. It’s perfect for increasing flexibility and releasing tension.
Muscles worked:
⦁ Erector spinae
⦁ Rectus abdominis
⦁ Triceps
⦁ Serratus anterior
⦁ Gluteus maximus
How to practice:
⦁ Get on all fours with your wrists under your shoulders and knees under your hips.
⦁ Inhale as you look up and let your stomach drop down toward the mat (Cow Pose).
⦁ Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling (Cat Pose).
⦁ Continue this fluid movement for at least 1 minute, focusing on your breath and releasing tension.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This traditional forward bend can be restful and rejuvenating. It helps relieve back pain and sciatica by stretching and strengthening the muscles.
Muscles worked:
⦁ Hamstrings
⦁ Deltoids
⦁ Gluteus maximus
⦁ Triceps
⦁ Quadriceps
How to practice:
⦁ Start on all fours with hands under wrists and knees under hips.
⦁ Press into your hands, tuck your toes, and lift your knees off the ground.
⦁ Raise your hips toward the ceiling, keeping a slight bend in your knees and lengthening your spine.
⦁ Hold this pose for up to 1 minute, distributing your weight evenly.
3. Extended Triangle Pose (Utthita Trikonasana)
This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin and strengthens your shoulders, chest, and legs.
Muscles worked:
⦁ Latissimus dorsi
⦁ Internal oblique
⦁ Gluteus maximus and medius
⦁ Hamstrings
⦁ Quadriceps
How to practice:
⦁ Stand with feet about 4 feet apart. Turn your right toes forward and left toes out at an angle.
⦁ Extend your arms parallel to the floor.
⦁ Hinge at your right hip, extending your right arm and torso forward.
⦁ Rest your right hand on your leg, a block, or the floor.
⦁ Extend your left arm toward the ceiling and hold for up to 1 minute.
⦁ Repeat on the other side.
4. Sphinx Pose (Salamba Bhujangasana)
This gentle backbend strengthens your spine and buttocks while stretching your chest, shoulders, and abdomen.
Muscles worked:
⦁ Erector spinae
⦁ Gluteal muscles
⦁ Pectoralis major
⦁ Trapezius
⦁ Latissimus dorsi
How to practice:
⦁ Lie on your stomach with legs extended.
⦁ Place elbows under shoulders and forearms on the floor.
⦁ Lift your upper torso and head, engaging your lower back, buttocks, and thighs.
⦁ Stay in this pose for up to 5 minutes, keeping your gaze forward.
5. Cobra Pose (Bhujangasana)
This gentle backbend stretches your abdomen, chest, and shoulders. It strengthens your spine and may soothe sciatica.
Muscles worked:
⦁ Hamstrings
⦁ Gluteus maximus
⦁ Deltoids
⦁ Triceps
⦁ Serratus anterior
How to practice:
⦁ Lie on your stomach with hands under shoulders.
⦁ Press into your hands to lift your head, chest, and shoulders.
⦁ Hold for a few breaths, then release back down to the mat.
⦁ Repeat several times.
6. Locust Pose (Salabhasana)
This gentle backbend may help relieve lower back pain and fatigue by strengthening the back torso, arms, and legs.
Muscles worked:
⦁ Trapezius
⦁ Erector spinae
⦁ Gluteus maximus
⦁ Triceps
How to practice:
⦁ Lie on your stomach with arms at your sides.
⦁ Lift your head, chest, and arms off the floor.
⦁ For a deeper pose, lift your legs as well.
⦁ Hold for up to 1 minute, then rest.
7. Bridge Pose (Setu Bandhasana)
This backbend and inversion stretches the spine and may relieve backaches and headaches.
Muscles worked:
⦁ Rectus and transverse abdominis
⦁ Gluteus muscles
⦁ Erector spinae
⦁ Hamstrings
How to practice:
⦁ Lie on your back with knees bent and feet close to your sitting bones.
⦁ Press into your feet and lift your hips.
⦁ Hold for up to 1 minute, then slowly release down.
8. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
This twisting pose energizes your spine and helps to relieve backache.
Muscles worked:
⦁ Rhomboids
⦁ Serratus anterior
⦁ Erector spinae
⦁ Pectoralis major
⦁ Psoas
How to practice:
⦁ Sit with your right foot close to your body.
⦁ Place your left foot outside your right leg.
⦁ Twist your torso to the left, placing your left hand behind you and your right arm on the outside of your left thigh.
⦁ Hold for up to 1 minute, then switch sides.
9. Two-Knee Spinal Twist (Supta Matsyendrasana)
This restorative twist promotes movement and mobility in the spine and back.
Muscles worked:
⦁ Erector spinae
⦁ Rectus abdominis
⦁ Trapezius
⦁ Pectoralis major
How to practice:
⦁ Lie on your back with knees drawn into your chest.
⦁ Slowly lower your legs to the left side, keeping your knees together.
⦁ Hold for at least 30 seconds, then switch sides.
10. Child’s Pose (Balasana)
This gentle forward fold is perfect for relaxing and releasing tension in your neck and back.
Muscles worked:
⦁ Gluteus maximus
⦁ Rotator cuff muscles
⦁ Hamstrings
⦁ Spinal extensors
How to practice:
⦁ Sit back on your heels with knees together.
⦁ Bend forward and walk your hands in front of you.
⦁ Rest your forehead on the floor.
⦁ Hold for up to 5 minutes, focusing on releasing tension.
Conclusion:
If you’re dealing with back pain, yoga can be a powerful tool for relief. Incorporate these poses into your routine to help strengthen and relax your muscles, relieve tension, and improve your overall back health. Always consult your doctor before starting any new exercise program, especially if you have severe or chronic back pain. Once you get the green light, practice these poses regularly to enjoy the benefits of yoga for your back and overall well-being.
Suddhi Yogshala is dedicated to guiding you on your yoga journey, whether you’re a beginner or an experienced practitioner. We offer comprehensive Yoga Teacher Training Courses at our renowned Yoga Teacher Training Institute. Our programs cover a wide range of Yoga Asanas and practices to help you achieve physical, mental, and spiritual well-being. Join us at Suddhi Yogshala and discover the transformative power of yoga. Whether you’re looking to deepen your practice or become a certified yoga teacher, our expert instructors are here to support you every step of the way. Start your journey with Suddhi Yogshala today and embrace a healthier, happier lifestyle.
