Simple and Best Yoga Poses for Back Pain Relief

yoga poses for back pain, Simple and Best Yoga Poses for Back Pain Relief

Are you suffering from back pain, upper back pain or lower back pain? Then first we have to understand the reasons behind your back pain.

Causes of back pain,

  1. Sitting in wrong direction
  2. Sitting for long time
  3. Suffering from an injury
  4. Sleeping wrong way
  5. Not doing exercise

We can easily get rid of those things by doing some simple and best yoga poses

Yoga Poses for Back Pain

Balasana (Child pose) for lower back pain
Balasana yoga pose for lower back pain

The benefits of child’s pose

  1. Stretches the spine and overall back area
  2. Releases lower back pain
  3. Releases stress and anxiety
  4. Releases tension in back muscles


Child pose is easy to practice. Sit in the position of vajrasana. While exhaling bend your upper body to touch your head to the ground. Stretch your hand in the forward direction as shown in the above image. This is also one the most effective exercise in all Yoga Poses for Back Pain.

Click here for steps and benefits of balasana (child pose)

Marjariasana – cat pose benefits

Marjariasana – Cat Pose Benefits

Benefits of marjarisana yoga pose in back pain

  1. Give flexibility to the spine
  2. Ease back pain
  3. Tone the abdominal muscles
  4. Prevent back pain

Steps for marjarisana yoga pose
While inhaling raise your head back and push your navel downwards. Hold this position for some time. Now As you exhale curl your head inward and press the middle of your back towards the ceiling, raise your spine upward.

Click here for steps and more benefits of cat pose

Bhujangasana (Cobra pose) for lower back pain

bhujangasana for back pain, Yoga Poses for Back PainBenefits of cobra pose for lower back pain

  1. Cures back pain, Spondylitis, Slip disc
  2. Increase flexibility in this area
  3. Strengthens back muscles and spine
  4. Relieves sciatica

Steps for bhujansana (Cobra pose)
Lie down on your stomach. Take a deep breath and raise your upper body with the help of hands. Hold this position for some time. Now exhale slowly and bring your stomach, chest and head to starting position. It is one of the most recommended asana in all yoga poses for back pain.

Click here for steps and more benefits bhujangasana (Cobra pose)

Dhanurasana – Bow Pose Yoga Benefits
Yoga Poses for Back Pain, dhanurasana yoga pose for back pain

Benefits of dhanurasana (Bow pose)

  1. Gives good massage to the abdomen area
  2. Stimulates reproductive system
  3. Cures constipation and indigestion
  4. Effective in weight loss
  5. Reduces belly fat.

Steps for dhanurasana

Lie on stomach. Inhale slowly and bend yourself in backward direction to catch your ankles with both hands. Hold this position for some time. Now while exhaling release your ankles and come to the starting position.

Read more for benefits and steps of dhanurasana

Your may like to read Back Exercises of Yoga to Relieve Lower Back Pain

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