4 yoga poses for back pain


Downward facing dog and child pose is considered to be among the best poses to cure lower back pain. But then, you need to practice only under strict supervision of an expert and perform yoga regularly to derive the benefits. Although beneficial to treat lower back pain, you need to first consult your doctor. This is essential before you perform any yoga postures to tackle severity of pain experienced.

As you cross 40 years of age, you are likely to develop various types of ailments. It is more commonly faced by those leading a sedentary lifestyle and lack exercise. You may develop intense pain in the lower back region. If so, then you should visit your primary care doctor first to avail immediate treatment. In case you are diagnosed with lower back pain, then you will be recommended with certain yoga postures. The yoga expert will consult with your healthcare professional to prepare a chart to practice. This will be based on your existing health condition.

Can yoga postures help relieve intense back pain?

Yoga can stretch as well as strengthen your spinal muscles while maintaining your spinal alignment. Remember, yoga is more about steadiness and balance. With regular practice, your body develops an enhanced defense mechanism against certain causes leading to back pain. It includes lack of flexibility, weak back and abdominal muscles. Strong muscles can help strengthen your posture. It also reduces load placed on the back, thus providing relief from intense pain.

Adopting basic or complex breathing techniques and body postures can help provide you with numerous mental and physical benefits.

4 yoga poses to practice to strengthen spine and treat lower back pain

Following poses are recommended by yoga experts to manage extreme lower back pain:

Child Pose:

Steps to follow:

  • Take a mat and kneel on it in a position that requires your knees to be kept hip-width apart. Place your feet together right behind you.
    • Take deep breath. While you exhale keep your torso right over your thighs.
    • Then lengthen your spine and neck as much as possible. For this, draw ribs away from tailbone.
    • Move away head crown from your shoulders.
    • Touch forehead with extended arms before you on the ground.
Benefits derived: This pose helps to elongate as well as align the spinal region.

Downward Facing Dog:

Steps to follow:
  • Place both your hands on the ground, lift your butt and sit on your knees.
    • Press back to Downward Facing Dog style.
    • Spread across your fingers. Straighten your legs.
    • Lower down your heels to the ground.
    • Relax your head and place it between your arms. During this time, gaze towards your belly button or through the legs.
Benefits derived: This pose helps to stretch your calves and hamstrings.

Reclined supine twist:

Steps to follow:
  • First lie down on your back. Then draw knees close into the chest region.
    • Next drop both your knees to one particular side and twist torso in opposite direction.
    • Keep hips and knees in sync with one another to draw them to the floor.
    • Place your chest in square position to ceiling as much as possible.
Benefits derived: This pose stretches your back part.


Steps to follow:
  • Lie down on your stomach keeping both legs together. Then straighten out right behind you.
    • Keep elbows under shoulders with forearms placed on the ground. At the same time, try to lift chest off the floor.
    • Then press thighs and hips into floor while lengthening your spine with relaxed shoulders.
    • Sit up until you experience that stretch on your lower back region.
Benefits derived: This pose creates a natural curve in your lower back.

Physical benefits derived from doing yoga exercises

  • Stretching & relaxation: Performing different yoga postures involve lots of stretching and deriving relaxation. This, in turn, helps diminish significantly tension in-stress carrying muscles. You need to hold that gentle pose for about 10-60 seconds. Certain muscles tend to flex within the pose and others stretch. This helps promote greater flexibility and relaxation in joints and muscles. Stretching can prove to be a savior if you experience lower back pain. Stretching hamstring muscles, for instance, helps in motion expansion in pelvis. It reduces stress in the lower back region, thereby increasing blood flow. This allows inflow of essential nutrients and outflow of toxins. Thus, the soft tissues and muscles present in your lower back region get nourished thoroughly. While performing yoga poses, you need to practice proper breathing as it is important. When holding a particular position, it is quite natural to hold breath. But then, you are to have rhythmic, free, deep breath through your nostrils on both exhale and inhale. Breath quality also determines yoga practice quality in many ways. It boosts strong circulation and allows deriving a relaxed body and mind.
  • Strengthening from holding position: Specific muscles as well as muscle groups get strengthened by performing yoga daily. Holding position is not meant to make your body uncomfortable. You will need to use specific a good number of muscles throughout your body and require plenty of concentration. Incorporating different movements and being in such yoga positions can help improve muscle strength. Most yoga postures strengthen gently the back and abdominal muscles. Both these muscles are considered to be vital components of a good spinal network. It allows you to maintain appropriate movement and upright posture. Yoga helps condition these muscles, thereby reducing or eliminating completely back pain.
  • Body alignment, better balance and posture through yoga: There are practiced different types of yoga poses. It helps your body to become supple & healthy. Consistent application and practice enhances your posture while providing increased overall balance sense. Also, your shoulders, head and pelvis region gets properly aligned. Unlike other exercises, yoga stretches as well as strengthens your body’s both sides equally.

Therefore, following the above-given four yoga poses can help you derive immense benefits and eliminate back pain.


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