Best Yoga Poses For Back Pain

Best Yoga Poses For Back Pain For Beginners

Best Yoga Poses For Back Pain For Beginners

Are you dealing with back pain? Doctors have recommended yoga poses for back pain, but it’s not just about back pain. Yoga is not just about back pain it will let you heal with mental stress, worries, and depression also that accompanies it.

All of the yoga poses will let you feel relaxed and will also strengthen your body. Only a few minutes of yoga per day can help you to explore your body and will also make you able to understand your body.

It will let you know where the problems are and at which stage of your life you are feeling depressed.

Yoga Poses For Back Pain

It’s obvious thing that when you will get to know about the route cars behind your depression and worries then you will easily be capable of sorting out those problems and will take your life back on track.

In today’s topic, we will explore all the best yoga poses for back pain for beginners and how you can utilize these yoga poses to cure your back pain. Let’s get it done!

1.Downward Facing Dog Pose

Downward Facing Dog

This forward bend can let you feel relaxed and will give you instant relief. It will make you capable o taking balance in your body and life too. It looks easy to perform, but it will be challenging for you to make it happen.

Targeted Muscles
  • Triceps 
  • Hamstrings 
  • Deltoids
  • Quadriceps 
  • Gluteus Maximus

How to perform Downward Facing Dog Pose

It will be difficult for you to perform this yoga pose for back pain if you are a beginner. Let us make it trouble-free for you.

  • Bend forward on the ground and put your hands on the floor
  • Keep your feet attached to the ground 
  • Keep your hips high 
  • Bend a bit of your knee and keep your spine straight 
  • You can move your heels a bit upward 
  • Keep your hand’s grip tight with the ground
  • Now move a bit forward 
  • Take your head back and move your butts up and straighten your tailbone
  • You can perform this pose for 1 minute in the beginning

2. Cat Cow Yoga Pose

cat cow pose

These backbend stretches will let your spine take in a balanced state which will help you to get relief from back pain. For beginners, this is one of those yoga poses for back pain that will let you heal in a short period. This pose will also activate your shoulder, neck, and torso to make them relaxed.

Targeted Muscles 
  • Triceps 
  • Gluteus Maximus 
  • Erector spinae 
  • Serratus anterior

How to Perform Cat Cow Yoga Pose?

  • Place your knees on the ground and hands too
  • Your knees should be under your hip and your hands under your shoulders 
  • Take your abdominal portion down and your head up 
  • Now exhale and take your abdominal portion up and squeeze it 
  • Be attentive and observe the entire body to know which portion is out of balance
  • Keep your mind free from thoughts and let it feel relaxed
  • If you are a beginner, then continue the same momentum for at least 1 minute 
  • Keep all of your attention on it and feel every single moment to get results 

3. Extended Triangle

Extended Triangle

This posture will keep your backbone straight and make you feel relaxed even in neck and back pain. It will strengthen your shoulders, legs, and chest by stretching your spine. 

Targeted Muscles
  • Internal oblique 
  • Hamstrings 
  • Quadriceps 
  • Gluteus maximus

How To Perform An Extended Triangle?

It’s not too difficult to perform; first, you need to understand the exact baby proportion, and we will let you know how to make it happen in the given basic steps. All the yoga poses for back pain will be quite different from the rest of the yoga poses.

  • Stand straight and keep one of your feet 4 feet apart 
  • Your first feet should be straight, and then the second one should be a bit horizontal position
  • Now take your right arm down to the ground and keep your palm parallel
  • The second hand should be straight towards the ceiling 
  • Turn your neck up and look at the ceiling
  • Now take your neck back at the first position
  • Come back to the starting point
  • Repeat the same posture on another side

4. Cobra Pose

Cobra Pose

This is one of the most effective yoga poses for back pain, which will stretch your abdomen and shoulder. This pose will let you cure sciatica and strengthen your spine. Cobra poses with making you realize that it is one of the most effective yoga poses for back pain, making your back pain-free. It will make you feel stress-free which accompanies back pain.

Targeted Muscles
  • Triceps 
  • hamstrings 
  • Deltoids 
  • Serratus interior
  • Gluteus maximus

How To Perform The Cobra Pose?

  • Lie on the ground keeping your face towards the ground 
  • Your hands will be under your shoulders
  • Your hand’s grip should be firm with the ground
  • Keep your elbows a bit bent while performing this workout
  • Now take your head up and backward towards hip
  • Try to squeeze your lower back which will let you release pressure from your back
  • It will strengthen your back too

5. Sphinx Pose

Sphinx Pose

Sphinx pose is also hitting the list of the best yoga poses for back pain. Imagine that you have a solution that will keep back pain away from you for the rest of your life; it seems amazing, right? Sphinx pose is one that will make your spine strong along with your shoulders, chest, and abdominal portion. It will decrease your stress and fatigue levels.

Targeted Muscles
  • Deltoids 
  • Hamstrings 
  • Triceps 
  • Serratus 
  • Gluteus maximus

How To Perform a Sphinx Pose?

  • Lie down on the floor, and your face should be towards ground
  • Your arms should be under your shoulders 
  • Keep your elbow bent while performing this pose, and don’t expand them. 
  • Keep your head straight. 
  • Now move your head backward and try to squeeze your lower back which will extract all of the pressure and stress from it 
  • The more you take your head back, the more you will feel the impact of it 
  • Exhale while resting your back 
  • 5 minutes of stay in this pose will give you a powerful impact

6. Locust Pose

Locust Pose

The Locust pose strengthens your back, legs, and torso. It will let you feel relief from back pain. You have done much other yoga poses for back pain but never tried this one. 

We are strongly recommending all of those who are suffering from back pain, locust pose will make you feel a clear difference. 

Targeted Muscles
  • Triceps 
  • Trapezius 
  • Gluteus maximus 
  • Erector spinae

How To Perform The Locust Pose?

It seems very easy to perform the locust pose but could be challenging for beginners. You don’t need to worry, we have broken it down into small gradual steps. Let’s have a look!

  • First, you need to lie down on the floor. 
  • Keep both of your arms extended your palms should be upward
  • Keep your head straight 
  • Now take your hands, head, and legs up 
  • Put all of your attention on your lower back
  • Your pose will be deeper by lifting your legs and hands together 
  • For beginners, 1 minute will be enough for you to maintain this pose
  • Get some rest before performing again

7. Two knee Spinal Twist Yoga Pose For Back Pain 

two knees spinal twist

Two knee spinal twists will increase mobility and movement in your spine. This pose will let you get rid of your spinal stiffness and make you feel pain-free.

Targeted Muscles
  • Rectus abdominis 
  • Trapezius 
  • Pastoral

How To Perform Two Knee Spinal Twists?

 Lie on your back 

  • Keep both of your hands straight beside you 
  • Take your knees up towards your face 
  • Now bend both of your knees left and put your left hand on it while they go down.
  • Both of your knees should be closed to each other. 
  • Can use any pillow between your legs while performing
  • You have to hold this pose for at least 30 seconds to make it more effective
  • You need to focus on your breathing patterns while performing this workout

8. Bridge Yoga Pose For Back Pain 

Bridge Pose

This back stretching pose will let you release all the stress and pain from your back. You can also take it as the best yoga poses for back pain which will make your back strong enough never to feel that pain again.

Targeted Muscles 
  • Gluteus muscles 
  • Hamstrings 
  • Transverse and abdominus 
  • Erector spinae

How To Perform The Bridge Pose?

  • Lie down on your back 
  • Bend your knees and keep your heels alongside the floor
  • Now take your abdominal portion upward towards the ceiling 
  • Keep your back tight, stay for a while and now come back 
  • Use your palms to lift your abdominal proportion upward 
  • Now take your spine down towards the floor as slow as you can 
  • Drop your knees for a while and let them relax 
  • Hold this pose for a while to maximize its impact  
  • Take a while to get some rest 

9. Child’s Pose

Child's Pose

Are you facing neck and back pain problems? Have you ever tried a child’s yoga poses for back pain? If don’t then we are strongly suggesting you try this one to get rid of neck and back pain.

Targeted Muscles
  • Rotator cuff 
  • Spinal extensors 
  • Gluteus maximus 
  • Hamstrings

How To Perform A Child’s Yoga Pose?

A right body posture is too important for you to perform this and the rest of the yoga poses for back pain. Let us tell you the right way to perform a child’s pose.

  • Sit back on the ground. 
  • Keep both of your feet together. 
  • Can keep any mat under your knees to keep them safe
  • Expand your hands and keep them in front of you
  • Keep your middle body away from the floor 
  • Now take your head towards your knees and keep it on the ground for a while.
  • Stretch your hip backward as much as you can 
  • Keep repeating until you feel tired
  • Take a while to get some rest and repeat

Does Yoga Pose For Back Pain Work?

Yoga Poses

Research in 2017 has proved that all of the patients facing back pain problems performed all of these yoga poses and felt relief after a few minutes. 

They started performing these poses regularly, and now they are pain-free. We are also suggesting all of the best yoga poses to you; adopt them as your lifestyle it will strengthen your back and keep all of the pain away. 

If you perform them for a long time, it will surely make you feel stress and fatigue-free. So make it your lifestyle to get a better and stress-free life.

Before starting all of these yoga poses you need to consult your doctor if he will recommend then it will be easy to go. It doesn’t need to be helpful for all of you, everyone has his body type and the cause behind the pain.

Final Words

You have heard about yoga for fitness and to release stress, but we have introduced you to the best yoga poses for back pain for beginners. All of these are entirely verified by experts, so you can go for them without worrying.

If you are facing back or neck pain, then all the yoga poses will let you feel relaxed. The best thing is that all beginners can easily perform them, and we have also discussed step-by-step processes to perform all of these poses. Consult your doctor before performing any of the above yoga poses because all of the things are not suitable for all of you. 

So it will be better for you to consult first for your safety. Now it’s all upon you, do whatever you want to do according to your ease

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *