Best Yoga Poses Curing Back Pain

5 Best Yoga Poses for Back Pain – Must Follow Guide

Before I begin this blog post, let me ask you all a very simple question: How many of you suffer from Back Pain? I would assume almost every one of us would be responding in a YES. One can not deny that today most of us suffer from this menace all credit to our lavish lifestyle. In this new post, I have tried covering some easy yoga poses for curing Back Pain. The methodology isn’t that difficult since it involves some simple Yoga poses which you can easily follow. You got to believe the positive outcomes of doing Yoga every day.

What scares me is the fact that our constant sitting is leading to a nationwide epidemic. Even medical records prove that millions of people suffer from the neck and back pain issue today.

Issues Of Sedentary Lifestyle

  • Organ Cancer: Heart disease or Colon Cancer
  • Leg Disorders: Poor circulation and Softening of bones
  • Degeneration of Muscles: Tightening of Hips and Limp Glutes
  • Poor Strengthening of Back: Less flexibility of Spin and Damage of disks

I wrote a complete blog post on several drawbacks of living a Sedentary Lifestyle. So, do give it a read to understand the impact better. These issues might be slower in effect, but can have a drastic impact on your healthy body in the longer run. So, how can you save and reverse the aches and pain caused due to a sedentary lifestyle? Experts suggest the following tips to reduce the aftereffects:

Possible Cure to Counter Effects Of Sedentary Lifestyle

  • Prefer sitting on something wobbly like Stability Ball
  • Keep yourself in motion by taking frequent walks
  • Regular stretching of Hip Flexors

Other than the above-listed pointers, experts suggest performing Yoga too. It affects our brain and body both physically and mentally. It heals our body and mind in all aspects possible, relieves us of our stress and help our backs feel young again.

List of 5 Best Yoga Poses for Back Pain


  • Lie down on your back and extend both the legs and arms long enough
  • Exhale – fold down your knees inside the chest and close over the hands around them
  • To lengthen the spine, try keeping your back flat on the carpet and draw the tailbone and sacrum toward the ground
  • Broaden yourself across the collarbone by releasing the shoulders
  • If possible, give your spine a gentle massage by sliding from side to  side
Yoga pose Apanasana
  • It keeps the lower back long
  • It’s also used in counter stretching against the most common spinal twists
  • It is also useful in eliminating the waste, undue stress and other similar toxin effects
  • Avoid in case of hip injury or abdominal surgery


  • Lie on your back and extend your arms and legs
  • Similar to Apanasana pose, Exhale, bring the knees inside and enfold them with your hands closely
  • Now, holding the right knee as it is, stretch down the left leg completely
  • If possible, try moving the knee from armpit to chest and stop wherever you feel comfortable enough to withstand
  • Keep your back straight and shoulders down  away from the ears
  • Stay put in this position and after a while, repeat the same process with the other leg
Ardha Apanasana Yoga Pose
  • It releases tension in the hips and most importantly the lower back
  • This pose is also useful in releasing the stiffness that comes in the spine over time
  • Not for those suffering from sciatica or spinal injury


  • Start with forming the pose as showcased in #2 above. Once done bring your right knee into the chest
  • Exhale, roll over on the left hip so as to soften the right knee on the ground
  • Maintaining the shoulder-width height, stretch out the hands properly along the floor
  • Keep your left hand on the right knee gently without any kind of force
  • Apply more pressure on the knee by forcing it down on the floor and letting it become heavier
  • Stay in this position for 10-30 breaths followed by bringing the knees together back again to the center
  • Repeat the above steps in the same sequence for the other side

Supine Spinal Twist Yoga Pose


  • Useful in massaging the back portion and the hips
  • It not only realigns but also stretches the back as well as lengthens it
  • Last but not the least, it also hydrates the spinal discs alongside stretching the glutes
  • For those suffering from Back Pain or its injury, they must twist the knees to only that extent up to which they feel comfortable


  • Start with bending yourself into a table-top position
  • Inhale your breath by forming a Cow position
  • Stay in this pose for a while and then form a Cat position. The Cat position is just the opposite of Cow position
  • Repeat 5-10 times to achieve better results


The name – CAT and COW Pose sounds weird right? Here’s the explanation to help you understand the idea behind such a name:

Soften your belly towards the ground lifting your tailbone upwards. Roll back the shoulders broadening the collarbone.  The lifting of chin and the turning of gaze goes toward the ceiling forms the cow position

Tip: The user must not forget that both the head and the neck needs proper relaxation.


Cat And Cow Yoga Pose
  • Stabilizes your wrists, elbows, shoulders, hips, and knees
  • It also strengthens the lower back by elongating your spine
  • Place a carpet underneath for supporting the knees
  • If you suffer from sensitive joints, avoid performing this yoga pose


  • Form a Mountain pose and bring both your hands towards the hips
  • Exhale and bend the knees releasing the entire body towards the ground
  • Keep your knees bend
  • Stay calm and let the chest, neck and the head relax and melt down properly
  • Make use of quadriceps ( great extensor muscle of the neck) to let go the hamstrings (large tendon found behind the knee)
  • Push the entire body weight on the balls of your feet and hips stacked over ankles
  • Start inhaling and gently feel the torso lift and lengthen
  • Exhale by taking deep breaths in the same posture


Forward Fold Uttanasana Yoga Pose
  • This pose increases your forward flexion in the spine and hips
  • It calms down your brain and relieves your mind from stress, anxiety and fatigue
  • Beneficial for people suffering from insomnia
  • Regular use stretches your hamstrings and calves
  • If you suffer from back ailments, keep your knees bent and soften the body to avoid injuring yourself


Performing different yoga poses on a regular basis not only cures back pain, but improves your entire body structure. If you are keen on taking up Yoga as a regular exercise, check out other notable benefits of yoga. Even if you are not into fitness, having a clear understanding of the benefits surely helps.

Have a secret formula to share with us? Reach out to us via comments section below.

Leave a Comment

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

Scroll to Top