6 Yoga Poses for Back Relief

Back pain – two words that follow you like a shadow everywhere you go. Whether it’s picking up a box from the floor or carrying some heavy luggage, these words scream as loud as that *crack* sound in your spine. If you’re a regular yoga practitioner, you might have experienced back pain while doing some yoga poses, too.

But this pain just means you’re doing the wrong poses or need to improve your technique. And if you’re not a regular yoga practitioner, you could simply join some Yoga Classes Online! 

If back pain has ever made you question yoga, we’ve got 5 poses (and a bonus tip) for you to start believing in yoga again! Following these poses will help your back click the right way:

1.Cat-Cow Pose (Marjaryasana-Bitilasana)

How to Do It: Place your palms and knees on the mat so you’re in a tabletop position. Slowly drop your belly to the ground (not touching the ground) and inhale deeply. In the same movement, lift your head upwards and stick up your tailbone. This is the cow pose (you might feel the urge to “moo”!). For the cat pose, exhale and slowly curve your back upwards, tuck in your chin and draw your naval to the spine.

Why It Works: This is a great, smooth-flowing exercise that relaxes your spine and strengthens your core. It also releases any spinal tension – it’s like the soothing massage your back very much wants!

Fun Tip: You can also add some hip circles for a bonus stretch – your back will thank you!

2. Supine Twist (Supta Matsyendrasana)

How to Do It: Lie on your back with your legs extended and arms beside you. Bend your right knee, hug it to your chest, and touch your right knee with your left hand. Now, guide your right knee across your body to your left side. Extend your right arm to the side and turn your head to the right. Hold for 5-10 breaths.

Why It Works: This stretch is a great way to release tension and get your spine moving.

Pro Tip: Hold the pose for a few deep breaths and let gravity do the work. Think of gravity absorbing all your stress like a sponge in this pose.

3.Downward Dog Pose (Adho Mukha Svanasana)

How to Do It: Form a plank on your mat and lift your hips to the ceiling. When you look like an inverted V, keep your hands and feet grounded. Keep your head relaxed between your arms, and look at your knees, toes, or the mat near your feet. 

Note: Do not raise your head in this pose or look forward, as it will strain your back and neck. 

Why It Works: This pose is a full workout for your entire back, shoulders, and hamstrings. It also improves circulation to your brain – a win-win for both your body and mind!

Pro Tip: Can’t touch your heels to the floor? Don’t worry! Bend your knees slightly and focus on lengthening your spine. Make sure that your back remains straight throughout the pose.

4.Sphinx Pose (Salamba Bhujangasana)

How to Do It: Lie on your stomach and keep your forearms firm on the mat. Slowly raise your head and torso, keeping your lower half firmly on the ground. Make sure your elbows are placed directly under your shoulders, and relax your lower back.

Why It Works: This pose strengthens your lower back and releases your chest and shoulders.

Bonus Idea: Try pairing it with some Netflix and deep breathing for an ultimate relaxation session!

5.Child’s Pose (Balasana)

How to Do It: Sit on your mat with your heels under your hip and stretch your arms forward. Slowly bend forward and rest your forehead on the mat. Breathe deeply as you sink into the stretch.

Note: Do not try this pose if you’re facing knee problems or have past experience with issues related to the knee joint.

Why It Works: This soothing pose gently stretches your lower back, hips, and thighs and calms your mind.

Bonus Move: Slide both your arms to one side for a side-body stretch; it’s like a reverse supine twist.

6.Cobra Pose (Bhujangasana) – with an added twist!

You’ve probably heard about – or even done – the Bhujangasana as part of a Surya Namaskar. And it’s possible your back pain came knocking during it. Why? Because you probably didn’t think of your back pain when you started the Surya Namaskar.

But hey, there’s a solution! Here’s the technique you should use:

Lie on your stomach with your hands under your shoulders. Put pressure on your palms and lift your chest. Keep your elbows slightly bent, and look up gently. Make sure not to raise your head and torso too much. If your back feels strained at any point, you can lower your torso to a comfortable position or not hold it for too long. 

Although these asanas are great and will help you relieve your back, doing them alone won’t do the job. You have to ensure that you practice these asanas daily. With consistency, comes back pain relief! While practising any of these poses, make sure that you don’t strain your neck or back too much. When done correctly and consistently, these asanas for back pain will have a huge impact on your life!