Consider 15 Yoga For Back Pain Relief With The Time Taken To Fix It!

Yoga has emerged as a popular and effective method for relieving back pain and promoting spinal health. Its gentle yet powerful combination of physical postures, breathing techniques, and mindfulness practices can reduce back discomfort, improve flexibility, and strengthen the muscles supporting the spine. Whether you suffer from occasional discomfort or chronic back pain, integrating 15 yoga poses for back pain into your wellness routine can offer significant long-term relief benefits. 

This is supported by research, including a small yet significant NIH study in 2017, which compared the effects of yoga positions for back pain to physical therapy over a year-long period among people with chronic back pain. Surprisingly, both groups experienced similar improvements in pain levels and activity limitations, showcasing the effectiveness of yoga for back pain relief as a viable alternative to conventional treatments. 

Furthermore, another piece of NIH research from the same year demonstrated that regular yoga poses for back pain led to notable reductions in pain intensity in the short term, accompanied by improvements in both short—and long-term functional abilities.  These findings highlight the potential of yoga poses for back pain as a helpful treatment. Thus, this blog explores some of the best yoga poses specifically targeted to address back pain, helping you find relief and regain mobility for a healthier back. 

So, keep reading to learn more! 

Table Of Contents 

1. What Type Of Yoga Is Best For Back Pain? 

2. 15 Best Yoga Poses for Back Pain 

3. How Long Does Yoga Take To Fix Back Pain? 

4. The Final Say 

5. FAQs 

6. References 

What Type Of Yoga Is Best For Back Pain? 

When choosing the best type of yoga for back pain relief, gentle and therapeutic styles are often recommended. These include Hatha yoga, which focuses on gentle stretching and alignment, and Iyengar yoga, which is known for its use of props to support proper alignment and alleviate strain on the back. Restorative yoga, characterised by long-held, passive poses supported by props, can also be beneficial for easing tension and promoting relaxation in the back muscles. 

Also, classes labelled as "yoga for back pain" or "yoga therapy" often incorporate targeted poses and sequences specifically designed to address common back issues. Selecting a yoga style that emphasises gentle movements, proper alignment, and relaxation techniques can help provide relief and support for a healthier back. 

15 Best Yoga Poses for Back Pain 

Let’s explore these best poses of yoga for back pain along with instructions and its benefits to help you pick the right one: 

1. Child’s Pose 

A child’s yoga pose for back pain gently stretches the lower back, hips, thighs, and ankles, relieving tension and discomfort in these areas. It also helps to relax the back muscles and aids in improving flexibility and circulation, alleviating back pain. 

Steps to perform this yoga for back pain: 

1. Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. 

2. Sit back on your heels, keeping your big toes touching and your knees spread apart. 

3. Lower your torso down towards the floor, extending your arms or placing them alongside your body. 

4. Rest your forehead on the mat and relax into the pose, breathing deeply and allowing your back to stretch gently. 

5. Hold the pose for 1-3 minutes, or as long as it feels comfortable, focusing on deep breathing and relaxation. 

2. Knee To Chest Pose 

This yoga for back pain helps to release tension in the lower back and hip flexors, reducing stiffness and discomfort. Gentle stretching of the muscles and ligaments of the lower back can alleviate pressure on the spine and promote relaxation, easing back pain. 

Steps to perform this yoga for back pain: 

1. Lie on your back with your legs extended and your arms resting by your sides. 

2. Bend your knees and bring them towards your chest, wrapping your arms around your shins or thighs. 

3. Hold onto your knees and gently pull them closer towards your chest, feeling a stretch in your lower back and hips. 

4. Keep your shoulders relaxed and your neck long, breathing deeply into the stretch. 

5. Hold the pose for 30 seconds to 1 minute, then release and repeat as needed. 

Also Read: 7 Best Yoga For Stress Management And Its Instant Benefits!  

3. Bridge Pose 

This bridge pose of yoga for back pain strengthens the muscles of the back, buttocks, and thighs, helping to support the spine and alleviate back pain. It also opens up the chest and shoulders, improving posture and reducing tension in the upper body, which can contribute to back discomfort. 

Steps to perform this yoga for back pain: 

1. Lie on your back with your knees bent and your feet hip-width apart, flat on the floor. 

2. Press into your feet and lift your hips towards the ceiling, engaging your glutes and thighs. 

3. Interlace your fingers under your back and press your arms into the mat to lift your chest towards your chin. 

4. Keep your shoulders relaxed and your neck long, avoiding strain. 

5. Hold the pose for 30 seconds to 1 minute, breathing deeply and actively engaging your muscles. 

6. Lower your hips back down to the mat slowly, releasing your hands and returning to the starting position. 

4. Two-Knee Spinal Twist 

Popular two-knee spinal twist yoga for back pain helps to release tension in the spine and muscles of the back, improving flexibility and reducing discomfort. Gently twisting the spine can alleviate stiffness and promote relaxation, easing back pain. 

Steps to perform this yoga for back pain: 

1. Lie on your back with your knees bent and your feet flat on the floor. 

2. Extend your arms to the sides in a T position, palms facing down. 

3. Keep your shoulders grounded, exhale, and lower both knees to one side, allowing them to come as close to the floor as comfortable. 

4. Turn your head to look in the opposite direction of your knees, feeling a gentle stretch through your spine and back. 

5. Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing into the twist. 

6. Inhale to return your knees to the centre, exhale, and repeat on the other side.   

5. Sphinx Pose 

This pose of yoga for back pain gently stretches the spine and opens up the chest, relieving tension in the back and promoting flexibility. It can help to alleviate discomfort associated with back pain by improving posture, strengthening the back muscles, and increasing circulation to the spine. 

Steps to perform this yoga for back pain: 

1. Lie on your stomach with your legs extended behind you and the tops of your feet flat on the mat. 

2. Place your elbows directly under your shoulders, with your forearms flat on the mat and parallel to each other. 

3. Press into your forearms and lift your chest and upper body off the mat, keeping your hips and lower abdomen grounded. 

4. Roll your shoulders back and down away from your ears, opening up your chest and lengthening through your spine. 

5. Gaze straight ahead or slightly upwards, keeping your neck aligned with your spine. 

6. Hold the pose for 30 seconds to 1 minute, breathing deeply and actively engaging your back muscles. 

7. To release, slowly lower your chest to the mat and rest your forehead on your hands.

6. Extended Triangle 

This triangle pose of yoga for back pain helps to stretch and strengthen the muscles along the spine, reducing tension and discomfort in the back. It also improves posture and spinal alignment, relieving pressure on the vertebrae and promoting overall back health. 

Steps to perform this yoga for back pain: 

1. Begin standing with your feet about 3-4 feet apart, facing forward. 

2. Turn your right foot out 90 degrees and your left foot slightly inward. 

3. Extend your arms out to the sides at shoulder height. 

4. Reach your right arm towards the right, shifting your hips to the left as you hinge at the waist and lower your right hand to your shin, ankle, or the floor. 

5. Extend your left arm toward the ceiling, creating a straight line from your left foot to your left fingertips. 

6. Keep your chest open and your gaze directed towards your left hand or towards the ceiling if comfortable. 

7. Hold the pose for 30 seconds to 1 minute, then slowly come back up to standing and repeat on the other side. 

Also Read: Try These 8 Easy Office Yoga Poses To Boost Productivity At Your Workplace!  

7. Locust Pose 

This pose of yoga for back pain strengthens the back muscles, including the erector spinae, promoting spinal stability and reducing the risk of back pain. It also helps to improve posture and alleviate tension in the lower back, promoting overall back health. 

Steps to perform this yoga for back pain: 

1. Lie on your stomach with your arms alongside your body, palms facing up. 

2. Engage your abdominal muscles and press your pelvis into the mat. 

3. On an inhalation, lift your chest, head, arms, and legs off the mat simultaneously, keeping your gaze forward and your neck in line with your spine. 

4. Reach your fingertips towards your feet and lift your thighs off the mat, engaging your glutes and hamstrings. 

5. Keep your legs and arms active, lengthening through your spine as you lift higher. 

6. Hold the pose for 15-30 seconds, breathing deeply, then exhale and release back down to the mat. 

8. Downward Facing Dog 

These stretches strengthen the entire spine, decompressing the vertebrae and relieving tension in the back. It also engages the muscles of the core and legs, promoting stability and alignment to support a healthy back. 

Steps to perform this yoga for back pain: 

1. Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips. 

2. Press into your palms and tuck your toes, lifting your hips towards the ceiling. 

3. Straighten your arms and legs, creating an inverted V shape with your body. 

4. Keep your spine long and your heels reaching towards the floor, but it's okay if they don't touch. 

5. Engage your abdominal muscles and press your chest towards your thighs, relaxing your head and neck. 

6. Hold the pose for 30 seconds to 1 minute, breathing deeply and pressing into your palms and heels. 

7. To release, bend your knees and lower back to your hands and knees. 

9. Cobra Pose 

This yoga for back pain strengthens the muscles, including the erector spine and the muscles along the spine, helping to alleviate back pain and improve posture. It also stretches the chest and abdomen, relieving tension and promoting flexibility in the front body. 

Steps to perform this yoga for back pain: 

1. Lie on your stomach with your legs extended and the tops of your feet flat on the mat. 

2. Place your palms on the mat under your shoulders, elbows tucked close to your body. 

3. Press into your palms and inhale as you lift your chest and head off the mat, using the strength of your back muscles. 

4. Keep your elbows bent and your shoulders relaxed away from your ears, gazing forward or slightly upwards. 

5. Engage your core and press the tops of your feet into the mat, lifting your thighs off the floor slightly if comfortable. 

6. Hold the pose for 15-30 seconds, breathing deeply into your chest and abdomen. 

7. Exhale as you slowly lower back down to the mat, resting your forehead on the floor. 

10. Standing Forward Bend 

This forward bend stretches the entire spine, relieving tension and tightness in the back muscles. It also promotes relaxation and helps to calm the mind, reducing stress and anxiety, which can contribute to back pain. 

Steps to perform this yoga for back pain: 

1. Stand tall with your feet hip-width apart and your arms by your sides. 

2. Inhale as you lengthen your spine, reaching your arms overhead. 

3. Exhale and hinge at the hips, folding forward from the waist and bringing your hands towards the floor or grabbing your ankles or calves. 

4. Keep your spine long and your chest open, allowing your head to hang heavy. 

5. If comfortable, you can bend your knees slightly to release any tension in the hamstrings. 

6. Hold the pose for 30 seconds to 1 minute, breathing deeply and surrendering into the stretch. 

7. To release, slowly roll up to standing one vertebra at a time, stacking your spine and returning to the starting position. 

11. Cat-Cow Pose 

This yoga for back pain pose helps to improve spinal flexibility and mobility, easing tension and discomfort in the back muscles. The gentle movement between the two poses encourages circulation in the spine and promotes relaxation, relieving back pain and stiffness. 

Steps to perform this yoga for back pain: 

1. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips. 

2. Inhale as you arch your back, dropping your belly towards the mat lifting your tailbone and gaze towards the ceiling (Cow Pose). 

3. Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose). 

4. Continue to flow between Cow Pose on the inhale and Cat Pose on the exhale, moving with your breath for several rounds. 

12. Reclining Spinal Twist 

This reclining yoga for back pain gently stretches and releases muscle tension along the spine, relieving back pain. It also helps to improve spinal mobility and promotes relaxation, reducing stiffness and discomfort in the back. 

Steps to perform this yoga for back pain: 

1. Lie on your back with your arms extended to the sides in a T position. 

2. Bend your knees and draw them towards your chest. 

3. Exhale and lower your knees to one side, keeping your shoulders grounded and your gaze towards the opposite arm. 

4. Hold the pose for 30 seconds to 1 minute, breathing deeply and allowing your spine to twist gently. 

5. Inhale to return your knees to center, then exhale and repeat on the other side. 

13. Warrior III Pose 

This yoga for back pain pose strengthens the back, legs, and core muscles, improving stability and posture to reduce back pain. It also helps to stretch the spine and open up the chest, promoting flexibility and relieving tension in the back muscles. 

Steps to perform this yoga for back pain: 

1. Begin in a standing position with your feet hip-width apart. 

2. Shift your weight onto your right foot and hinge forward at the hips, extending your left leg straight back behind you. 

3. Keep your torso and left leg in line with each other, parallel to the floor, and engage your core for stability. 

4. Extend your arms alongside your ears, actively reaching through your fingertips. 

5. Keep your gaze towards the floor to maintain balance and stability. 

6. Hold the pose for 30 seconds to 1 minute, then slowly return to standing and repeat on the other side. 

14. Lunging Hip Flexor Stretch 

This back pain yoga helps to alleviate back pain by releasing tension in the hip flexors, which can contribute to discomfort in the lower back. It also improves hip mobility and posture, reducing strain on the spine and promoting overall back health. 

Steps to perform this yoga for back pain: 

1. Start kneeling with your right foot forward and your left knee on the mat. 

2. Sink your hips forward and down, feeling a stretch in the front of your left hip and thigh. 

3. Keep your torso upright and your tailbone tucked under to protect your lower back. 

4. Hold the stretch for 30 seconds to 1 minute, breathing deeply and sinking deeper into the stretch with each exhale. 

5. Switch sides and repeat with your left foot forward. 

15. Seated Spinal Twist 

This yoga for back pain helps to release tension in the muscles along the spine, improving flexibility and reducing discomfort in the back. It also stimulates digestion and massages the internal organs, promoting overall well-being and reducing stress, which can contribute to back pain. 

Steps to perform this yoga for back pain: 

1. Sit on the floor with your legs extended in front of you. 

2. Bend your right knee and place your right foot outside your left knee. 

3. Inhale to lengthen your spine, then exhale and twist to the right, placing your left elbow outside your right knee and your right hand on the floor behind you. 

4. Keep both sit bones grounded and lengthen through your spine with each inhale, deepening the twist with each exhale. 

5. Hold the pose for 30 seconds to 1 minute, then release and repeat on the other side. 

How Long Does Yoga Take To Fix Back Pain? 

According to NCBI studies, yoga can help reduce chronic lower back pain (CLBP) after 12 to 16 weeks. The following factors must be taken into consideration: 

Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice  

The Final Say 

To wrap up, while yoga offers promising benefits for back pain relief, it's crucial to approach your practice with caution and mindfulness. The suitability of yoga for addressing your back pain depends significantly on the underlying cause of your discomfort. What could bring relief to one individual with weakened back muscles could exacerbate the condition of another with a herniated disk. Therefore, consulting a healthcare professional before incorporating yoga into your back pain management strategy is essential. 

FAQs 

1. What are the best yoga poses for back pain relief? 

Some of the best yoga poses for back pain relief include: 

• Child's Pose (Balasana) 
• Cat-Cow Stretch (Marjaryasana-Bitilasana) 
• Downward-Facing Dog (Adho Mukha Svanasana) 
• Cobra Pose (Bhujangasana) 
• Bridge Pose (Setu Bandhasana) 
• Sphinx Pose (Salamba Bhujangasana) 
• Forward Fold (Uttanasana) 
• Thread the Needle Pose (Parsva Balasana) 

2. How to modify yoga exercises for back pain? 

To modify yoga exercises for back pain, consider the following: 

• Use props like blocks, bolsters, or straps to support your body in poses. 
• Focus on gentle movements and avoid intense stretches that exacerbate pain. 
• Opt for seated or reclined positions instead of standing poses if standing is uncomfortable. 
• Listen to your body and honour its limitations without pushing into pain or discomfort. 

3. How do you exercise yoga for back pain at the office? 

You can practice yoga for back pain relief at the office with these simple exercises: 

• Seated Cat-Cow Stretch: Sit tall in your chair, inhale to arch your back (Cow), and exhale to round your spine (Cat). 
• Seated Forward Fold: Sit on the edge of your chair, exhale to hinge at the hips and fold forward, reaching towards your feet. 
• Seated Spinal Twist: Sit tall, inhale to lengthen your spine, and exhale to twist gently to one side, holding onto the back of your chair for support. 
• Desk Shoulder Opener: Interlace your fingers behind your back, straighten your arms, and lift them away from your body, opening your chest. 

4. What are the best yoga stretches for back pain? 

Some of the best yoga stretches for back pain include: 

• Cat-Cow Stretch (Marjaryasana-Bitilasana) 
• Standing Forward Bend (Uttanasana) 
• Seated Forward Fold (Paschimottanasana) 
• Supine Spinal Twist (Supta Matsyendrasana) 
• Seated Side Stretch (Parsva Sukhasana) 

5. What are the poses of yoga for lower back problems? 

Yoga poses for lower back problems include: 

• Child's Pose (Balasana) 
• Cat-Cow Stretch (Marjaryasana-Bitilasana) 
• Knee-to-Chest Pose (Apanasana) 
• Supine Twist (Supta Matsyendrasana) 
• Sphinx Pose (Salamba Bhujangasana) 
• Cobra Pose (Bhujangasana) 
• Downward-Facing Dog (Adho Mukha Svanasana) 
• Bridge Pose (Setu Bandhasana) 

References 

• https://pubmed.ncbi.nlm.nih.gov/32870936/ 
• https://pubmed.ncbi.nlm.nih.gov/28631003/ 
• https://www.artofliving.org/yoga/health-and-wellness/yoga-back-pain 
• https://spinehealth.org/article/yoga-poses-for-lower-back-pain/ 
• https://theyogainstitute.org/yoga-for-back-pain-10-best-yoga-poses-for-back-pain-relief/ 
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952119/#:~:text=Context:,in%20reducing%20pain%20and%20disability. 

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