Basic Yoga Poses To Relieve Back Pain

The human body is a complex system with a connection of muscles, veins, arteries, nerves, joints and capillaries. It is a hard task to keep it all in a good working condition. Incorrect sitting postures at work, not standing correctly can put the whole body out of alignment. We can live a pain free life, if we follow a few basic yoga poses to relieve back pain.

Basic Yoga Poses To Relieve Back Pain:

Back pain can be a debilitating issue which can have a profound effect on people’s lives.

So to naturally relieve back pain without surgery or drugs is a much safer option.

I have suffered back pain due to bad posture, once I began yoga my pain was much better managed, though it has not gone completely.

I still have a better quality of life.

I will endeavor to show you how to relieve back pain with a few simple yoga poses

Yoga Poses For Back Pain:

There are many poses (asana) in yoga.

I will just mention a few that will help relieve back pain with a consistent practice.

When we begin to strengthen the body especially the core this gives us stability, putting less stress on the back.

Mountain Pose:

Mountain PoseStand with your feet together, make sure your feet are together with both the big toes and heels touching.

If you find it hard to keep both feet together, separate them by about 7cm (2-3 inches).

Rest your weight on the centers of the arches of the feet.

Stretch out your toes and keep them relaxed.

Press your feet firmly down on the floor and stretch both your legs upward. Keep both ankles in line with each other.

Your legs should be perpendicular to the floor and aligned to each other.

Tighten your kneecaps and quadriceps and pull them upward.

Draw your hips inward by compressing them as well as your buttocks.

Extend your arms along your body with your fingers pointing down.

Keep the head and spine in a straight line.

Stretch your neck without tensing the muscle.

Pull your lower abdomen in and up.

Lift your sternum and broaden your chest.

Breathe normally during all the steps of the asana.

Press your heels as well as your toes with equal pressure.

Balance most of your weight on your heels and be careful against balancing on the front of your feet.

Hold the pose for 30 seconds.

Forward Bend:

Seated Forward BendSit on the floor with your legs stretched out.

Move the fleshy part of each buttock out to the side with your hands, so that you are sitting on the buttock bones.

Keep your thighs knees, ankles, and feet together.

Put your palms on the floor beside your hips.

Take a few deep breaths now stretch your arms above your head, with the palms facing each other.

Stretch your spine upward.

Exhale and stretch you arms towards your feet.

Beginners should focus on keeping your thighs flat on the floor.

You must not allow them to lift of the floor.

This is more important than reaching your toes.

Keep spine concave not hunched over.

Hold the pose for 1 minute.

To start with you are likely going to reach your lower leg area.

If you happen to reach your feet great news but not expected.

Cat Cow PoseCat Pose:

kneel with your hands shoulder width apart on the floor, your knees hip width apart, inhale and look up to the tip of your nose, making your back concave.

Exhale, tucking your chin under into the neck, and stretch your entire back upwards.

Like a stretching cat.

Repeat this cycle 10 times slowly, inhaling up and exhaling under, focusing on smooth, even breaths through your nose.

Seated Spinal Twist

Seated Spinal Twist:

Sit with your legs outstretched and bend your right leg, placing your foot on the floor near your groin so that your thigh is touching your abdomen.

Place your right hand on the floor behind your right hip. Lock your left arm in front of your right knee.

Inhale and lift up from your hips, thinning your waist.

Exhale and twist to look over your right shoulder.

Keep your left leg straight in front and muscles activated.

Release into the twist for five breaths. Release, come back to centre and repeat on the other side.

Child’s Pose:

Child Pose

Kneel on the floor. Bring your big toes together and move your knees part.

Sit back on your buttocks, between the heels and on the soles of your feet. Inhale and walk your hands forward along the floor.

Lengthening your spine, and rest your forehead to the floor.

Keep your buttocks back at your heels and keep your arms extended forward to create a two-way stretch along the spine.

Hold for 10 breaths.

Inhale to come up.

Final Thoughts:

This is just the tip of the iceberg in regards to poses (asana) i contemplated many other asanas and they all could’ve been applicable.

I’ve focused mainly on lower back pain.

Back pain can be in the middle and higher up near the neck.

I will certainly focus on these other back issues, and all other yoga themes in future blogs.

I have referenced books i own in regards, on how to perform the poses as it is important to be doing the pose’s correctly and caution should be taken.

You should not over do it at first and be careful not to hurt yourself.

Remember to breathe it may sound strange but people hold on to their breath in poses.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help anyway that I can.copywright

Namaste Shane.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness programme or making any changes to your diet.

10 thoughts on “Basic Yoga Poses To Relieve Back Pain”

  1. This is an eye opener and i really appreciate this wonderful and heart reliving article.The best of all yhe underlisted point is the mountain pose. i believe it is the simplest of all.Spinal wrist can also be considered as second easiest but nevertheless; all the points are well established.thanks for sharing

  2. Wow! Amazing content! I will be honest, I am suffering from back pain for ages. I searched for a relieve almost everywhere. Since I started to work out a lot, my back is fine. I just realized how many of those exercises I am doing regularly. What does it mean? They really work! At least for me 🙂

  3. Thank you!  I’m so pleased to come across your post as I have lower back pain for a while now from sitting at the office and at the computer for most of the work day.  I have a standing desk so alternate sitting and standing but know for a long time I need to do strengthening, stretching and Yoga to help with this.I agree 100% that when we can strengthen the body, especially the core that this gives us stability and puts less stress on the back – I think many people know this, but how to put into action throughout the day – that’s my challenge.  OK great so we have the 6 poses you recommend. Awesome, I practiced a few of these and boy oh boy am I tight on the forward bend!  (soreness from running and weights too).  This is so awesome, I have bookmarked this page and will now practice daily.How often would you recommend this be done throughout the day for those at office/computer for 8-10 hours a day?Thank you!

  4. I really appreciate your tips on different asana, now I don’t have to visit the gym or a yoga class, the results I just got now are really wonderful and impressive. I tried working with the Cat Pose (Marjariasana) and I’m really feeling the Impact on my body. Thanks so much

    have a nice day

  5. Starting website on yoga instructions is super amazing. I read through your post about yoga pose and body shane, I enjoyed every bit of it, but on the article about yoga pose, I was expecting lot of pictures that would depict what each of the pose is all about or exactly how it looks like. Also, when a commenter click on your link through the wealth affiliate website it comes up with error, the page doesn’t load so I don’t know if the problem is from your site or the WA website is having issues in general. But I want to draw your attention to this, so that you fix it up without wasting much of your community credit. I had to go through your home page before I could have access to your articles.Cheers!

      Thank you so much for the feedback.                                                                          
      I will look into error page.
      I will certaintly add photo’s, still learning how to do      
      As i am a new member.


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