11 Best Yoga Asanas for Back Pain Relief

"Sitting is the new smoking," claims Nilofer Merchant, a business innovator.

With so many of us hunched over computers all day, it's no wonder back pain has become a modern epidemic. But there's hope - yogasan just might be the antidote.

Chronic lower back pain can be debilitating, making even simple tasks difficult. Fortunately, research shows that a regular yoga practice can provide significant relief. By improving spinal flexibility, mobility, and core strength, yoga helps support the spine and alleviate nagging aches and pains.

This guide introduces 11 yoga asanas for back pain relief, each with step-by-step instructions and benefits, to help you strengthen, stretch, and alleviate pain.

Why yoga for back pain relief

Yoga is a mind-body practice that has been shown to enhance flexibility, strengthen core muscles, and promote a balanced posture—all essential for supporting the spine. Recent studies reveal that yoga for lower back pain can significantly reduce discomfort and enhance spinal flexibility, particularly in people who experience chronic lower back pain due to long hours of sitting.

Yoga’s gentle, controlled movements, coupled with deep breathing, help relieve tension and improve circulation, bringing relief to stressed muscles in the back and improving overall wellness.

11 Yoga asanas for back pain relief

One of the biggest reasons for a back pain is stress. A lot of times, you stress your back when dealing with certain situations that can become chronic over time. Practice yoga for stress relief to handle anxious situations in a positive way.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

Steps:

1. Start on your hands and knees in a tabletop position.
2. Inhale, arch your back, and lift your head (Cow Pose).
3. Exhale, round your back, tucking your chin to your chest (Cat Pose).
4. Repeat for 1-2 minutes, flowing with your breath.

Benefits:

• Releases tension in the back and shoulders
• Increases spinal flexibility and improves posture
• Gently warms up the back muscles

Child’s Pose (Balasana)

Steps:

1. Kneel on the mat, sit back on your heels, and extend your arms forward.
2. Allow your chest to rest between your knees and your forehead to touch the mat.
3. Hold for 1-3 minutes, breathing deeply.

Benefits:

This sitting asana:

• Lengthens the spine and relaxes the lower back
• Calms the nervous system, reducing stress
• Gently stretches the hips and thighs

Downward Facing Dog (Adho Mukha Svanasana)

Steps:

1. Begin in a plank position.
2. Lift your hips up and back, creating an inverted "V" shape.
3. Keep your hands and feet grounded, and let your head relax between your arms.
4. Hold for 30 seconds to 1 minute.

Benefits:

• Stretches the back, shoulders, and hamstrings
• Improves flexibility and core strength
• Relieves lower back tension by elongating the spine

Also read: Easy Yoga Poses to Increase Body Strength at Home

Sphinx Pose (Salamba Bhujangasana)

Steps:

1. Lie on your stomach, legs extended and feet together.
2. Place your elbows directly under your shoulders and lift your chest.
3. Hold for 1 minute, breathing deeply.

Benefits:

• Strengthens the lower back and promotes flexibility
• Eases discomfort in the spine and improves posture
• Opens up the chest and shoulders

Cobra Pose (Bhujangasana)

Steps:

1. Lie on your stomach, hands under your shoulders.
2. Inhale, lift your chest, and gently press into your hands, keeping elbows slightly bent.
3. Hold for 20-30 seconds, then release.

Benefits:

• Alleviates lower back stiffness
• Strengthens back muscles and stretches the front body
• Improves spinal alignment and posture

Bridge Pose (Setu Bandhasana)

Steps:

1. Lie on your back with knees bent and feet hip-width apart.
2. Lift your hips, keeping shoulders grounded.
3. Hold for 30 seconds to 1 minute, then release.

Benefits:

• Strengthens the spine, glutes, and hamstrings
• Alleviates lower back pain and improves posture
• Stimulates blood circulation in the back

Reclining Pigeon Pose (Supta Kapotasana)

Steps:

1. Lie on your back and cross your right ankle over your left knee.
2. Pull your left thigh toward your chest, holding behind the thigh.
3. Hold for 30 seconds, then switch sides.

Benefits:

• Stretches the hips, lower back, and glutes
• Relieves sciatic pain and lower back discomfort
• Releases tension from prolonged sitting

Knee-to-Chest Stretch (Apanasana)

Steps:

1. Lie on your back, and hug one knee toward your chest.
2. Hold for 30 seconds, then switch sides.
3. For a deeper stretch, bring both knees to your chest.

Benefits:

• Releases tightness in the lower back
• Alleviates stress and improves blood flow
• Gently stretches the spine and hip muscles

Also read: Getting Back to Workout After a Long Time?

Supine Twist (Supta Matsyendrasana)

Steps:

1. Lie on your back with knees bent.
2. Drop both knees to one side, keeping shoulders grounded.
3. Hold for 30 seconds, then switch sides.

Benefits:

• Stretches the spine and releases tension in the lower back
• Improves digestion and detoxifies the body
• Relieves tightness in the hips and glutes

Extended Triangle Pose (Utthita Trikonasana)

Steps:

1. Stand with feet wide apart, turning your right foot out.
2. Reach your right hand to your ankle or shin and extend your left arm upward.
3. Hold for 20-30 seconds, then switch sides.

Benefits:

This standing asana:

• Stretches the back, hips, and hamstrings
• Strengthens the legs and core
• Improves balance and posture

Legs-Up-The-Wall Pose (Viparita Karani)

Steps:

1. Sit close to a wall, swing your legs up, and lie back with your arms relaxed at your sides.
2. Hold for 5-10 minutes, breathing deeply.

Benefits:

• Relieves lower back pain and reduces swelling in legs
• Calms the mind and reduces stress
• Increases blood flow to the spine

Say goodbye to back pain with Level SuperMind

Yoga can be a powerful way to manage back pain. But finding the right yoga program can be tough. That's where Level SuperMind comes in.

The Strengthen Your Back Yoga series on Level SuperMind utilizes carefully curated poses and sequences to:

• Improve spinal flexibility

• Strengthen the core

• Promote better posture

One of the biggest benefits of the Level SuperMind app is its convenience and customization. Users can tailor their yoga experience to fit their specific needs, whether they're office workers, busy parents, or dealing with menstrual discomfort.

The flexibility makes it easier to integrate yoga into a daily routine and stay consistent with the practice. It also includes yoga practices aimed at addressing other common concerns, like stress management and sleep improvement.

Does yoga really help with back pain?

A research study conducted in 2022 looked at the effects of yoga on office workers. The study focused on chronic lower back pain, especially for those who sit at computers for long hours. The goal was to evaluate how yoga poses for back pain impact both the physical and mental health of this group.

Our study found that regular yoga practice significantly improved flexibility and movement in the spine. This led to less back pain and stiffness. Yoga was also effective in reducing stress, anxiety, and depression.

These mental health issues can worsen physical pain. By easing these stressors, participants felt a noticeable improvement in their overall well-being.

The study also showed improvements in posture and core strength. These are essential for supporting the spine and relieving chronic lower back pain. Consistent practice was found to be key.

Participants who stuck to a regular yoga routine experienced the most lasting benefits. This emphasizes the importance of incorporating yoga into a pain management plan.

FAQs

Which asana is best for back pain?

Child’s Pose and Cat-Cow Stretch are considered among the best asanas for back pain due to their gentle spine-stretching and relaxing properties.

Can yoga relieve back pain?

Yes, yoga asanas for back pain specfically act as an effective method for flexibility, strengthening muscles, and reducing tension in the back.

Since back pain is commonly caused by stress, yoga nidra serves as the perfect way to relax your body and put your mind to rest.

How to relieve back pain fast?

Stretches for back pain such as the Knee-to-Chest Stretch and Supine Twist can provide quick relief by loosening up the back muscles.

Which asana is not good for back pain?

Bow Pose can be intense on the lower back and should be avoided if experiencing severe pain. Consult with a professional if uncertain.

Will Surya Namaskar reduce back pain?

Surya Namaskar, or Sun Salutation, includes multiple poses that stretch and strengthen the spine, helping relieve mild back pain when performed with proper alignment.

Final thoughts

Yoga for back pain relief is a gentle, accessible way to manage and alleviate discomfort in the back. By incorporating these yoga asanas into your daily routine, you can build a stronger core, improve flexibility, and reduce stress, contributing to overall spinal health. Remember to practice these poses mindfully and consult a healthcare provider if your back pain persists.

Read next: Yoga vs Gym Training: Which is Better for Weight Loss?