10 Must-try Yoga Poses to Heal Back Pain

 Yoga is always related to the peace of mind, but apart from offering inner peace, yoga can be an exceptionally effective way to prevent and ease back pain. Apart from maintaining your body, this ancient practice is the go-to option to strengthen your back and alleviate ache in your lower or upper back.

This post covers 10 must-try yoga for back pain poses to help you relieve stress and pain in the back. Read on.

Note: If you are suffering from chronic back pain, consult with your doctor before practicing these yoga poses. 

Best Yoga Poses for Back Pain Relief

1. Ardha Uttanasana 

Ardha Uttanasana, also known as forward fold half way, is one of the best yoga poses to strengthen back and spine. It relieves tension not only in the back but also in the neck. Doing this yoga for back pain pose, you can stretch the back and front torso as well as tone abdominal muscles.

2. Upward Facing Dog

If the problem of spine alignment is the reason making you suffer from back pain, then this pose is for you. The Upward facing dog yoga pose is most effective when it comes to align the spine and strengthen back. 

3. Child's Pose

You may find doing this yoga pose really simple, but the results it will bring to your back will be amazing. Along with stretching the muscles of your back torso, it helps in reducing stress and fatigue from your mind and body. Best of all, you don't have to push yourself hard while doing this pose.

4. Low Plank

Bad posture is the biggest reason behind pain in back. However, doing the low plank, you can tone the muscles of your lower back and get relief from pain. This pose also strengthens the muscles close to the spine and is the go-to option for improving posture.  

Read Also - Stress: Causes & Remedy. How Practicing Yoga for Stress can Help?

5. Cow Pose

Cow pose is a wonderful yoga asana for warming up and increasing the flexibility of the spine. It improves the blood circulation and balance of the body. All in all, it is one of the best asanas to strengthen your back and get relief from acute pain. 

6. Camel Pose

Also known as Ustrasana, Camel pose is a bit difficult especially for yoga beginners. Withal, when perfected it can be efficacious for healing back pain. This yoga asana helps in opening up the front of your body as well as help you better your digestive system.

7. Extended Triangle Pose

Extended triangle pose is counted to be really effective for helping those people who wish to relieve those troublesome daily aches and pains. The shift of the yoga position is best to loosen up your joints as well as muscles, giving your back much-needed relief and healing other parts of the body facing chronic pain. 

8. Fire Log Pose

Tight hips have long been reasoned as one of the reasons behind pain in the lower back. If you want to work on the tightness or stiffness in your hips then this yoga pose is a must-do option. Though the Fire Log Pose looks easy and calm, expert yoga teachers suggest that it is highly impelling when it comes to lengthen your hip flexors.

9. Legs-Up-The-Wall Pose

Experts suggest that the legs-up-the-wall or Viparita Karani pose is best-fit for those who experience swollen feet and ankles at the end of a day. Adding this yoga pose to your daily routine can help to recirculate the blood flow, giving your back and body relaxation. Beginners, however, may find legs-up-the-wall pose a bit painful just in case if the back pain is severe. Luckily, to start with the yoga pose, you can give your tail bone some extra support by using a yoga bolster. 

10. Locust Pose

Locust yoga pose helps in easing pain in many parts of the body, especially when it comes to strengthening your spine. The yoga asana, when practiced on a regular basis, builds muscles within your back.

If you need any help while learning all the nitty-gritty of the above-listed yoga poses for relieving back pain, you are advised to enroll yourself in a good yoga fitness center. As learning from experts can make a difference compared to learning on your own. 

Read Also - 6 Easy Poses of Yoga for Stress Relief