Yoga posture that reduce back pain

Yoga posture that reduce back pain

Practicing yoga posture that reduce back pain can help you feel better. You can do this yoga postures at home or anywhere you want.

If you suffer from chronic low back pain, yoga may relieve your pain as much as physical therapy, according to a new clinical study.

Low back pain, especially those caused by muscle tension or stretching or an incorrect posture of the spine, can be combated with the help of yoga practice.


  1. Child pose
  2. Sphinx pose
  3. Cobra pose
  4. Cat pose
  5. Triangle pose
  6. Pigeon pose
  7. Downward dog pose 
  8. Knees to chest
  9. Forward flexion
  10. Gentle twisting of the spine


Child pose

When low back pain does not give you peace in any form, nestle in this extremely relaxing asana. Your back will lengthen from vertebra to vertebra, and the pressure in the lumbar area will be eliminated.

Breathe for five, ten or even more minutes. Listen to your body, allow it to adjust its position on its own and take a deep breath. With each inspiration, you will feel a pleasant stretch, and on expiration you will feel a deeper and deeper relaxation.


Sphinx pose

This yoga pose that reduce back pain is wonderful for facilitating a correct posture of the lumbar area and for training the muscles responsible for the healthy position of the back.

Lie on your stomach, bring your palms on the mattress, next to your head, and keep your forearms on the floor. Push into your arms, tense your body and gently lift your chest off the mattress, keeping your head in the extension of the spine. Keep the abdomen active and do not exaggerate the movement of the back.


Cobra pose

Cobra pose helps to open the rib cage, stretch the abdominal muscles and relax the muscle tissue in the upper and lower back.

Start by lying on the floor, palms facing down, positioned at the ribs. As you bring your feet together and find a point of support at your fingertips, lift your torso with your palms (stretch your arms well) and orient your head on your back. Try to use the force of your back, not your hands, to lift your chest off the ground.

Maintain this posture for 5-10 breaths and repeat the cobra position as many times as necessary to get rid of the discomfort.


Cat pose

Cat pose is normally used to warm up the body before advanced yoga sessions. At the same time, this posture can help you get rid of unpleasant sensations in the upper and lower back, by relaxing the muscles.

Start by sitting on your knees and palms, feet apart at a comfortable distance. Gently lift your head and bend your spine so that your back is at a higher level (your back should be as arched as possible).

Hold the posture for a few seconds, then arch your spine in the opposite direction, orienting your head and shoulders down. When moving from one arch to the other of your back, you help your spine to sit in a neutral position, which intensely relaxes the muscles and releases tension.


Triangle pose

This yoga pose works in the direction of correcting body posture, straightening the back and stretching the muscles in the sides of the torso.

Start by standing with your lower limbs close together. Position your left leg a few inches back so that you have a 45-degree angle between your thighs. Lean sideways, with the right hand facing the right leg and the left hand flexed in the air.

The arms should be in a straight line, perpendicular to the right leg. Do not force your muscles to touch the floor with your right palm, the purpose of this position is to release the muscle fibers of the torso.

Make sure your back stays perfectly straight during exercise. Hold the position for 5-10 reps, then repeat the movement on the other side of the torso. Repeat as often as necessary.


Pigeon pose

Pigeon pose may be perceived as difficult by beginners, but it helps to relieve back pain indirectly and effectively relax the hip muscles eliminates the discomfort felt in the lumbar area.

Sit with your legs crossed and your palms pressed to the ground. While keeping your left leg bent, try to stretch your right leg back until it is (almost) perpendicular to your left leg. Hold the position for 5-10 breaths, then change sides and perform as many repetitions as you want.


Downward dog pose 

This pose will help you stretch not only your spine, but the entire back chain. Sometimes the pain is not caused by a back problem. If the legs and hips are tense, the spine may be forced into an unnatural position. The dog’s pose will stretch these muscles to relieve your back pain.


Knees to chest

Lie on your back and pull both knees to your chest, holding them close with your arms, as in the picture. Relax the edges and sit with your back straight. Swing from side to side to increase the feeling of relaxation. It is an effective exercise for both back pain and gastrointestinal discomfort.


Forward flexion

Sit on a yoga mat with your legs hip-width apart.
Bend your knees so that your torso is bent over your legs and continue to bend until your thighs touch your abdomen.
You need to clench your fists and place each fist separately in the curvature of the opposite elbow.
Relax your back, neck and head and clench your fists.
To relieve back pain, perform this movement 10-20 times, inhaling and exhaling deeply.


Gentle twisting of the spine

This yoga posture that reduce back pain is so simple that it can be done in bed, in the morning or before bed. You need to gently twist your back, stretching your spine and helping the lumbar area to relax.
Sit on your back, bend your left knee and bring it to the opposite side. Stay with both shoulders on the ground and orient your head to the left, relaxing your neck.

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