Top 15 Yoga poses for back pain relief

Discover the power of Yoga to enhance back health and reduce tension in the lower, middle and upper back

Lifestyles that often involve prolonged sitting or repetitive movements can lead to back pain, creating uncomfortable and irritating sensations that can significantly disrupt daily life. Back pain can cause discomfort that extends from the lower to the middle and upper back, inducing a sense of tension and limiting movement. To find relief from these unpleasant sensations, we will explore the top 15 Yoga poses that have proven to be extremely beneficial in alleviating back pain.

Yoga for Lower Back Pain

Child’s pose

Child’s Pose or Balasana will provide you with a deep stretch that elongates the spine, reduces pressure on the lower back, while simultaneously relaxing the muscles of the lumbar spine, especially after prolonged sitting. It will also encourage hip opening for additional relief in the lower back. This position is often performed as a rest between Vinyasas in Yoga or various sets in Pilates and Fitness.

1. Begin in a kneeling position, allowing your buttocks to rest gently on your heels. Gently separate your knees and lean your torso forward, extending your arms in front of you.
2. Lower your forehead to the ground.
3. Extend your arms out, maintaining a comfortable stretch.
4. Inhale and exhale deeply, directing your attention towards relieving any tension in your back.
5. Hold this position for a duration of up to 5 minutes.

Extended triangle pose

Extended Triangle Pose, also known as Utthita Trikonasana, is not only an elegant Yoga pose but also extremely useful for relieving tension in the lower back. This pose provides a powerful stretch to the muscles, promotes circulation, improves flexibility and provides a sense of relief from tension in the lower back. It will also strengthen your leg muscles, open the chest and shoulders, improve balance, stimulate internal organs, reduce stress, increase mental concentration and contribute to an overall better mood.

1. Stand with your feet about a meter apart. Turn your right foot outward while gently pointing the toes of your left foot forward.
2. Spread your arms sideways, parallel to the floor.
3. Lean sideways to the right, touching your right ankle with your right hand, while your left hand simultaneously reaches toward the ceiling.
4. Keep your back straight, directed towards the ceiling and maintain the position for several breaths.
5. Repeat on the opposite side.

Downward-facing dog pose

Downward Facing Dog Pose or Adho Mukha Svanasana will provide relief from lower back pain through stretching the spine and strengthening the back muscles, promoting relaxation and improving circulation in that area. I recommend this position to reduce tension and promote overall spinal health.

1. Start on your hands and knees (Child’s pose).
2. Lift your hips towards the ceiling, straightening your legs.
3. Spread your hands in front of you, pressing your palms into the floor.
4. Attempt to lower your heels toward the ground while keeping your back straight.
5. Hold the position for 1 minute, feeling the gradual reduction of tension in the lower back.

Cat-Cow pose

Cat-Cow pose or Marjaryasana-Bitilasana, has an extremely therapeutic effect and contributes to increased spinal mobility. This dynamic combination of movements allows stretching and strengthening the back muscles, promoting better circulation and flexibility in the lumbar area. Regular practice of this simple but effective sequence can be key to maintaining spinal health and improving overall well-being. The poses positively impact the flexibility of the neck, shoulders and hips, providing a fully integrated experience of relaxation and strengthening.

1. Kneel on all fours (Table top), with hands placed under the shoulders and knees under the hips.
2. Inhale as you lift your head towards the ceiling, arching your back downward (Cow).
3. Exhale as you lower your head towards the floor, arching your back upward and pulling your abdomen towards the spine (Cat).
4. Repeat the rhythmic movement between these two positions, ensuring you follow the breath’s rhythm.
5. Focus on the fluidity of movement and the sensation of stretching and reducing tension in the lower back.
6. Repeat the pose 15 times.
   
   

Pigeon pose

Pigeon Pose, also known as Eka Pada Rajakapotasana, will provide you with targeted stretching and relief for the lower back. This pose will open your hips, stretch the back of your body, reduce tension in the lumbar region and promote relaxation.

1. Start by sitting on the floor with your legs extended in front of you.
2. Bend your right leg towards you, placing the foot under your left buttock.
3. Extend your left leg behind you, straight towards the back of the space.
4. Place your right thigh on the floor, facing outward, with the right ankle in front of the left hip.
5. Lower yourself forward, supporting yourself with your hands, feeling the stretch in the back of the right leg.
6. Hold the position for 1-3 minutes, relaxing into the stretch and allowing your body to gradually sink into the position.

Yoga for middle back pain

Bridge pose

Bridge Pose, also known as Setu Bandhasana, is an excellent position for the middle back that strengthens and stretches the muscles around the spine. This pose will encourage chest opening, strengthen the back muscles and improve body stability and posture, contributing to the overall health of the middle back.

1. Lie on your back with bent knees and feet flat on the floor.
2. Place your arms beside your body, palms facing down.
3. Slowly lift your hips towards the ceiling, raising the lower back off the floor.
4. Keep your hands on the floor under your body, with knees above the ankles.
5. Simultaneously, push your chest upwards towards your chin, balancing on your shoulders and feet.
6. Hold the position for several breaths, feeling the stretch and activation of the middle back.
7. Slowly lower your hips back to the floor to finish the pose.

Cobra pose

Cobra Pose, also known as Bhujangasana, provides a comfortable stretch, specifically strengthening and releasing tension in the middle back. This pose will encourage chest expansion, stretch the muscles around the spine and help maintain optimal back curvature.

1. Lie on your stomach with your palms placed beside your body, hands under your shoulders.
2. Keep your feet spread, with the tips of your toes touching the floor.
3. Inhale as you slowly lift the upper part of your body upwards, using the strength of your back muscles.
4. You can either straighten your arms or bend them at the elbows, keeping your elbows close to your body.
5. The upper part of your body should be lifted from the floor, with your gaze directed forward.
6. Maintain the position for several breaths, feeling the stretch in the middle back.
7. Slowly return to the starting position as you exhale.

Puppy pose

Puppy Pose, also known as Anahatasana, provides a gentle stretch for the middle back. This pose carefully opens the chest and shoulders, encourages flexibility and provides moments of relaxation. Simple yet effective, this asana can be beneficial for releasing tension caused by prolonged sitting, providing a sense of spaciousness in that body area.

1. Start on your hands and knees.
2. Extend your arms in front of you, keeping your palms and shoulders parallel.
3. Lower your chest towards the floor, dropping your head between your arms.
4. Ensure that you keep your buttocks above your knees, stretching the middle back.
5. Maintain the position, feeling the stretch between the shoulder blades and the relaxation of the middle back.
6. Hold the position for several breaths, focusing on rhythmic breathing.
7. Slowly return to the starting position.

Happy baby pose

Happy Baby or Ananda Balasana is excellent for stretching the middle back while simultaneously opening the hips. This pose is perfect for relaxing the muscles in the lumbar region, helping to reduce tension and contributing to the flexibility of the middle back.

1. Lie on your back with your knees bent towards your chest.
2. Grab the outer edges of your feet with your hands, bending your knees towards the floor.
3. Gently press your knees towards the floor, assisting in hip opening.
4. Keep your feet facing the ceiling, pressing the lower back into the floor.
5. Maintain the position, feeling the stretch in the middle back and relaxing the hips.
6. Stay in the position for about 1 minute, focusing on rhythmic breathing and body relaxation.

Plow pose

Plow Pose, also known as Halasana, provides an intense stretch for the middle back and relaxes the muscles in that area. This pose also encourages spine extension, which can help reduce tension and improve flexibility in the middle back.

1. Lie on your back with your arms beside your body, palms facing down.
2. Lift your legs towards the ceiling, using your abdominal muscles for support.
3. Use your hands as support on your lower back, lifting your hips towards the ceiling.
4. Bring your legs behind your head, attempting to touch the floor with your hands.
5. Keep your back and legs straight, feeling the stretch in the middle back.
6. Hold the position for several breaths, focusing on lengthening the spine and relaxing.

Yoga for upper back pain

Camel pose

Camel Pose or Ustrasana strongly stretches the front of the body, including the upper back. This pose opens the chest, strengthens the back muscles, stretches the shoulders and releases tension in the upper back.

1. Kneel on the floor with your knees spread hip-width apart.
2. Engage your lower abdomen to maintain stability.
3. Arch your back, lifting your chest towards the ceiling.
4. Hold your heels with your hands and throw your head backward, ensuring you maintain an open chest.
5. Only drop your head backward if your neck feels comfortable.
6. Maintain the position for several breaths, feeling the stretch in the upper back.
7. Slowly return to the starting position with careful breathing.

Reclining bound angle pose

Reclining Bound Angle Pose, also known as Supta Baddha Konasana, stretches the upper back, encourages chest and shoulder opening, and simultaneously reduces tension in the upper back, resulting in improved range of motion and a sense of relief.

1. Lie on your back with your legs extended.
2. Bend your knees and lower them to the sides, bringing the soles of your feet together.
3. Hold your feet with your hands and let your knees relax towards the floor.
4. Let your arms stretch along your body with palms facing up or cross your arms over your abdomen.
5. Stay in this relaxed position, focusing on inhaling and exhaling.
6. Hold the position for several minutes, allowing the muscles of the upper back to relax.

Supine spinal twist pose

Supine Spinal Twist Pose or Supta Matsyendrasana provides a deep stretch and relief for the upper back. This pose encourages spinal rotation, stretches the muscles of the upper back and shoulders and helps release tension.

1. Lie on your back with your legs extended.
2. Bend your right knee and bring it towards your chest.
3. Hold your right knee with your left hand and extend your right arm sideways, palm facing down.
4. Slowly lower your right knee towards the left side of your body, turning your gaze towards your right hand.
5. Maintain the position, feeling a gentle stretch in the upper back.
6. Repeat the same on the opposite side, bending your left knee and turning towards the right.

Thread the needle pose

Thread the Needle Pose or Parsva Balasana is a pose that specifically relaxes the upper back, especially in the area of the shoulders and shoulder blades. This asana encourages stretching and opening of the muscles in the upper back, contributing to tension relief and improved flexibility.

1. Start on your hands and knees.
2. Lift your right arm towards the ceiling, then thread it under your left arm, lowering your right shoulder and the right side of your head towards the floor.
3. Place your right hand on the floor under your left arm, with your right shoulder close to the floor.
4. Shift the weight of your body to the right side, feeling the stretch in the upper back.
5. Maintain the position for several breaths, focusing on rhythmic breathing.
6. Repeat the same on the opposite side, lifting your left arm towards the ceiling and threading it under your right arm.

Locust pose

Locust Pose or Salabhasana strengthens the muscles of the upper back and shoulders, relieves tension and improves posture. The position encourages stretching of the spine and opening of the chest, contributing to relaxation in the upper back and enhancing overall flexibility in that area.

1. Lie on your stomach with your arms beside your body, palms facing down.
2. Lift your head, chest, arms, and legs off the floor, keeping your neck in a neutral position.
3. Focus on lifting your legs towards the ceiling while simultaneously raising your arms.
4. Keep your legs and arms extended, stretching the upper back.
5. Maintain the position for several breaths, feeling the strengthening and stretching of the upper back.
6. Slowly lower your body to the floor, taking a rest before performing the pose again.

Integrating Yoga positions into a fast-paced lifestyle can be key to relieving back pain. Each of the mentioned positions provides specific benefits for the lower, middle and upper back, allowing a holistic approach to relaxation and strengthening through diverse movements and stretches.

Before starting an exercise routine, it is advisable to consult with an instructor or expert to ensure correct execution of positions tailored to your needs and physical abilities. By incorporating these Yoga positions into your routine, you can experience relief from back pain and enhance your overall sense of well-being and balance. Patience is crucial and regular practice can result in long-term improvements in back health. Additionally, exploring programs such as those offered by Sara Tattva can provide additional support and guidance for your Yoga practice. Do not hesitate to explore different resources and adapt exercises to your needs to achieve the best results.