Yoga for back pain

Yoga provides a fantastic platform for working on our back problems. Yoga for back pain offers stability, strength, endurance, and movements in the target 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 is done with proper breathwork, and each posture has a perfect alignment, while during stretchings, the breathwork is not considered an adequate adjustment and is not often used.

Advanced yoga poses for back pain are available during yoga teacher training or wellness retreats, which could also be very effective for 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 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 pose of yoga for back pain problems. The Cobra pose is easy to practice, and yoga for beginners can easily practice this posture.

How to practice Cobra pose

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

1. It makes the back muscles very flexible, curing back pain.
2. The Cobra pose extends the lumbar region, making the lower back more movable.
3. It develops strength on 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 Manipur chakra. If you have any abdominal disorders, you may practice this asana regularly.

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

Marjariasana, or cat-cow pose, is a basic posture that stretches the lower back and improves the flexibility of the spinal cord.

Cat pose also does excellent work in moving the pelvic area, which helps people get relief from yoga for back pain and sciatica 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 moveable.
• It increases the blood circulation to the Pelvic region.
• Cat pose is very effective for arching the back.
• It has excellent work on a vertebral column, which is vital in properly aligning all the vertebras.
• Marjariasana has done tremendous work in curing Spondylitis and Cervical disorders.
• It helps to awaken Anahata or 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 has nice work on arching the lower back to release the pressure from our lumbar region.

How to practice Setubhandasana

• Lie down on the floor. Bring both legs together and join the big toes with each other.
• Bend your knees and lift the buttocks from the ground.
• Place your hands under the 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 to the shoulders.
• It supports the lumbar parts of the body.
• People who want to develop strength in the 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 perfect yoga for 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 on the forearms and lift the buttocks.
• Lock your knees and place the heels on the ground.
• Try to touch the ground with the crown part of the head.

Benefits of Downward Facing Dog Pose

• It supports the lower back after stretching the legs and the hands.
• Adho Mukha Svanasana has done magnificent work contracting the back muscles, which release all the pressure from the lower back muscles.
• 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 Astanga Yoga series. 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 the shoulders.
• Try to touch your right foot with the right hand and lift the left arm at 90 degrees.

Benefits of Triangle pose

• The triangle pose is excellent for twisting the lower back.
• It increases their rotation and movements.
• Trikonasana is very effective in sharpening memory and having an Ojas or glow on the forehead.
• It is very effective for restraining 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 which 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 alternate therapies which could be very effective for lower back problems.