Yoga for back pain

Yoga provides a valuable platform for addressing back problems. Yoga for back pain offers stability, strength, endurance, and targeted movements in the affected areas.

According to the Patanjali Yogasutra, Yoga asanas or poses are defined as “Sthira Sukham Asanam.” This means any posture in which the body is stable and comfortable is called an asana.

Yoga for back pain involves proper breathwork, and each posture is performed with perfect alignment. However, breathwork is not considered an adequate adjustment during stretching and is rarely used.

Advanced yoga poses for back pain are often taught during yoga teacher training or wellness retreats, and can also be highly effective for managing sciatica pain.

More than 200 Asanas are available, and five specific Yoga poses for the back can be combined with Sciatica pain stretches to relieve lower back problems.

Which are the 5 Best Yoga Poses for Back Pain 

• Bhujangasana (Cobra pose);
• Marjaryasana (Cat pose);
• Setubhandasana (Bridge pose);
• Adho Mukh Svanasana (Downward-facing dog pose);
• Trikonasana (Triangle pose).

{1}-Bhujangasana or Cobra pose:-

Bhujangasana is a significant yoga for back pain. The Cobra pose is easy to practice, and beginners can quickly master it.

How to practice the Cobra pose

• Lie down on your stomach and open your legs apart.
• Please hold this prone position for 10 to 20 seconds.
• Contract the hip region and shift your weight onto the forearms.
• Take a deep breath and lift your trunk.
• Try to lock your elbows so that your lower back is fully stretched.

1. It makes the back muscles very flexible, helping to cure back pain.
2. The Cobra pose extends the lumbar region, making the lower back more movable.
3. It develops strength in the forearms.
4. This posture is excellent for expanding the chest region and increasing blood circulation to the body.
5. It is very effective for improving concentration levels.
6. Bhujangasana activates the Manipur chakra. If you have any abdominal disorders, you may practice this asana regularly.

{2}- Marjariasana or Cat-Cow pose:-

Marjariasana, also known as cat-cow pose, is a fundamental posture that stretches the lower back and enhances spinal cord flexibility.

The cat pose also effectively engages the pelvic area, which helps people alleviate back and sciatica pain through yoga for back pain.

How to practice Marjariasana

• Kneel on the floor, opening your legs apart. Place your hands on the ground and align your shoulders.
• Lift the head with a deep breath and drop it down with an exhale.
• Hold the posture for 30 seconds to work on the lumbar region.
• Try lifting one leg as much as possible to work on lower back pain.

• It makes the lower back more movable.
• It increases the blood circulation to the Pelvic region.
• The cat pose is very effective for arching the back.
• It has excellent work on the vertebral column, which is vital in properly aligning all the vertebrae.
• Marjariasana has done tremendous work in curing Spondylitis and Cervical disorders.
• It helps to awaken Anahata, also known as the heart chakra.

{3}- Setubhandasana or the Bridge Pose:-

Setubhandasana is an intermediate pose that effectively increases blood flow in the lower back and works on the sciatic nerve. The bridge pose involves nice work on arching the lower back to release pressure from the lumbar region.

How to practice Setubhandasana

• Lie down on the floor. Bring both legs together and join the big toes.
• Bend your knees and lift your buttocks from the ground.
• Place your hands under your lower back and slowly straighten your legs.
• Now, point the big toes to stretch the lower legs and contract the hip region.

Benefits of the Bridge Pose

• This posture is used to strengthen the lower back area.
• It is very effective for building up endurance in the shoulders.
• It supports the lumbar parts of the body.
• Individuals seeking to develop strength in their shoulder region may try this pose.
• It activates our three lower chakras: Manipur chakra, Swadhisthana chakra, and Mooladhara chakra.

{4}- Adho Mukha Svanasana or The Downward Facing Dog Pose:-

The downward dog pose is an ideal yoga posture for alleviating back pain and sciatica pain. This is one of the leading yoga poses in Astanga yoga practice.

It contracts the gluteus muscles and stretches the Sciatic nerve, so people who practice this posture immediately experience relief from Sciatica pain.

How to practice the Downward-Facing Dog Pose

• Please hold the cat pose before attempting the downward-facing dog pose.
• Shift your weight onto the forearms and lift the buttocks.
• Lock your knees and place your heels on the ground.
• Try to touch the ground with the crown of the head.

Benefits of the Downward-Facing Dog Pose

• It supports the lower back after stretching the legs and the hands.
• Adho Mukha Svanasana has done a magnificent job of contracting the back muscles, which releases all the pressure from the lower back.
• It boosts blood circulation towards the head.
• It tones up the back muscles and stretches the leg muscles.

{5}- Trikonasana or Triangle pose:-

Trikonasana is a yoga pose in the intermediate and advanced series of Astanga Yoga. It is practised with extensions to increase the length of the body.

This triangle pose aligns the lower body and rotates the sacrum region, making it one of the best yoga poses for relieving lower back pain.

How to practice Trikonasana

• Please stand straight in Sam-Sthithi after joining your feet together.
• Now, set the right leg 4 feet apart from the left leg.
• Rotate the right leg at a 90-degree angle and the left at 30 degrees.
• Kindly extend your hands at the same level as your shoulders.
• Try to touch your right foot with your right hand and lift your left arm to a 90-degree angle.

Benefits of Triangle Pose

• The triangle pose is excellent for twisting the lower back.
• It increases their rotation and movements.
• Trikonasana is highly effective in sharpening memory and promoting an Ojas glow on the forehead.
• It is highly effective in relieving lower back pain.
• The triangle pose is practised to balance the Manipur chakra.

Alternative Treatments for Lower Back Pain and Sciatica Pain

There are many alternative therapies available that have healing aspects for curing back pain and sciatica pain.

These healings could be an excellent option for people with physical conditions who cannot perform yoga for back pain.

Reiki healing, Pranic healing, Jin shin Jyutsu, Acupuncture, and Acupressure are alternative therapies that could be very effective for lower back problems.