Top Five Yoga Poses to Mitigate Your Back Pain

Top Five Yoga Poses to Mitigate Your Back Pain

Back pain is something that isn’t easy to avoid these days. Having a desk job leads to a sedentary lifestyle which is a risk factor for back pain while having a more active job may involve lots of travel or lifting heavy objects which can cause herniated discs or spinal stenosis. All of this ultimately affect your daily life due to pain in the lower back.

While many people resort to medication to ease their pain, one natural and very effective way to manage lower back pain is yoga. Yoga poses allow your muscles to stretch and relieve lower back pain. Yoga also corrects posture, improves breathing and increases flexibility – all of which are very important for managing back pain.

To help you maintain a healthy back, we have put together a list of some of the most effective yoga postures for lower back pain relief below-


The Cat-Cow is a warm-up yoga pose. To get into this pose, you must stand on all fours. Make sure that your wrists are placed directly under your shoulders and your knees under your hips. You can do this in front of a big mirror to make sure you are correctly aligned.

For the cow pose, inhale and curve your torso upwards. Your belly will be curved toward the mat, your face facing up. For the cat pose, exhale and curve your torso downwards. Your belly should be pulled upward, your face should bend downward. Repeat 15-20 times and then relax.

The Cat-Cow pose is a movement that helps bring flexibility to the spine. It involves stretching the muscles of the neck, back and abdomen and stimulates the kidneys and adrenal glands. This pose corrects the alignment of the spine, helping you maintain a healthy back and preventing further backache.visit here

2.Downward Facing Dog

This pose is also known as the Adho mukha śvānāsana. To get into this pose, start by standing on all fours as described in the cat/cow pose. Your fingers should be spread apart. Slowly, lift your hips towards the ceiling, make an inverted V-shape.

Make sure your arms and legs are straight, with your ribs tucked in and your head aligned with your arms. Stay in position for at least one minute and focus on steady breathing.

The downward facing dog is good for relieving fatigue and stretching your back and leg muscles. It also has the added advantage of aiding digestion and boosting the immune system.

3.Sphinx Pose

For the sphinx pose, lay down on your stomach with your legs straight and your elbows under your shoulders. Your forearms should be placed firmly on the floor. Stretch your torso upwards off the floor while pressing your thighs against the floor. Maintain this position for one to three minutes.

This pose is ideal for maintaining the sacral-lumbar arc which tends to flatten when we sit a lot. It also eases pain in the lower back and relieves stiffness.

4.Child’s Pose

This pose, also known as the Balasana, is primarily a resting pose. To get into this position, sit on the floor with your calves touching your thighs and your back straight. Slowly bend your torso forward and lay it against your thighs. Pull your arms backwards toward your feet and stretch your back gently. Maintain this pose for a few minutes.

The Child’s pose reduces stress and alleviates fatigue while slowly relaxing all the muscles in your body. This pose is great for decompressing your spine and elongating your back. This helps in relieving lower back pain.

5.Knees to Chest With Slow Rock

This pose is also known as the Apanasana. For this pose, lie on your back and pull your legs inwards with your knees touching your chest. Wrap your arms around your legs to hold the position. Then gently rock from left to right and again.

Make sure to keep your back as straight as possible, touching the floor from your neck to the tailbone. This lengthens the spine. Hold the position for a minute or so and repeat four to five times.

Besides being extremely beneficial for those who have digestive issues such as acidity, indigestion and bloating, this yoga pose keeps your lower back flexible. It also soothes the back after taking up poses such as the spinal twist. Much like the child’s pose, this pose also calms the mind.

It is widely recognised that yoga is synonymous with healthy living. The suggested poses are easy to do, will not take up much of your time and will go a long way in keeping your back healthy. This will allow you to have an overall healthier lifestyle as you will be able to avoid a prescription of bed-rest from your doctor. So if you are dealing with lower back pain which is interfering with your day-to-day activities, give these yoga poses a try and you will feel your life changing one pose and a time.


Jessica Smith is an avid reader who enjoys getting lost in the world of books. Holding on to her passion for fitness, she is also caught by the fashion bug. She has been writing for true corset for some time now. A traveler by heart, she enjoys meeting new people and experiencing new cultures

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