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Back pain is one of the most common disabling conditions in America, and it's also one of the most difficult to treat. Fortunately, there are various activities and therapies you can do at home to help with your back pain.
With alternative therapies like yoga postures for back pain, you'll be able to help your body and ease back pain without spending too much. Yoga is effective and can be used by many, including people with chronic back pain.
If you are looking for the best yoga postures for back pain but have no idea where to start, look no further because this article will provide some basic yoga poses you can try at home.
Can Yoga Help with Back Pain?
People with back pain generally have lots of questions, and one of the most common might be, "can yoga help with back pain?" The answer is a resounding yes.
When it comes to trying alternative treatments for any kind of medical condition, it's always best to talk to your doctor first – but you can probably find a few yoga poses at home that can help deal with back pain.
Yoga works with your body to make it more flexible, which can help prevent injuries that are often the cause of pain. It also helps ease stress, depression, anxiety and other factors that may contribute to back problems.
In fact, research says that yoga can be beneficial for back pain. One study found that people with chronic lower-back pain who went to yoga classes twice a week reported significant improvements in their symptoms than those who didn't go.
9 Yoga Postures for Back Pain to Try at Home
No one wants to wake up with a stiff and sore back. That's why we've compiled nine yoga postures for back pain that will help alleviate some of your discomforts and allow you to get on with life.
Here are nine yoga poses you might want to try at home if your back is giving you problems:
1. Downward Facing Dog Position (Adho Mukha Svanasana)
You can do this yoga posture at the beginning of any yoga session as it is a good warm-up for your muscles and joints.
As you perform this pose, focus on getting into the proper position:
Start on a kneeling position with palms pressing down the yoga mat underneath your shoulders.
Spread your fingers a bit and tuck your toes in.
Lift your belly in and up and feel the stretch in your core muscles.
Then lift your core away from the floor to move hips higher towards the ceiling as if doing an inverted V shape when viewed from the side.
Hold this pose for five breaths, coming down slowly with an exhale only when ready.
Repeat three times more.
This yoga is one of the most common yoga postures that people often include in the list of yoga and meditations. In order to avoid muscle and ligament injuries, please do not overdo it. Stop if you feel pain and discomfort.
2. The Cat-Cow Pose (Chakravakasana)
The cat-cow pose is a great yoga posture for back pain because it opens your chest and shoulders while stretching the spine. It also aids in strengthening your core muscles, so you'll look better and feel better on the inside too. To practice this at home, just follow these steps:
Start on all fours with knees directly beneath hips and hands slightly ahead of shoulders.
Begin by exhaling as you round your spine toward the ceiling into a cow pose.
Then inhale as you arch your back toward the floor into a cat pose, pulling shoulder blades down your back past tailbone.
Continue alternating between these two positions for ten breaths total.
This yoga for back pain is perfect for individuals who have back and shoulder pain.
3. The Standing Backbend (Anuvittasana)
Back bends are one of the best yoga poses for back pain to open and lift the spine, which can help alleviate any stiffness or discomfort you may have. It helps stretch out your chest and rib cage, which makes this a helpful therapy for respiratory problems like bronchitis and emphysema. In order to practice this at home, follow these steps:
Stand with feet wide apart so that legs form right angles. Lightly press palms together at the center of your chest with fingers pointing up toward your chin.
On an inhalation, raise arms overhead while separating hands as you look up toward fingertips. At the same time, arch back while lifting heels away from the floor.
Breathe normally as you hold pose for five breaths before exhaling and bringing arms down by sides as you release heels to the floor.
Repeat two times more.
The standing backend may be challenging to some, but it is a great way to strengthen the back muscles.
4. The Bridge Pose (Setubandhasana)
The bridge pose, called Setubandhasana, is one of the most common yoga poses used to target back pain. This pose stretches and tones your buttocks, hamstrings and spine as it strengthens your shoulders, arms and legs. In order to practice this at home, you need to follow these steps:
Lying flat on a yoga mat, bend legs at knees with feet placed hip-width apart.
Pull your heels as close as possible to your buttocks and hold your ankles with your palms, making sure your thumb is outside.
When you're ready, slowly inhale and gently lift your hips towards the ceiling.
You should hold this pose for five breaths before coming down slowly then exhaling as you lower yourself on the yoga mat.
Repeat three times more.
This yoga pose for back pain is ideal for those who have a desk job and stay seated for long hours. It is also suggested for people with weak back or lower-back pains.
5. Pigeon Pose (Eka Pada Rajakapotasana)
This pose is excellent for people with tight hips and a tight lower back. So, if you are looking for poses or yoga for lower back pain, this might suit you. To perform this, you should:
Start in a downward-facing dog position with your wrists, elbows, and armpit in a straight line.
Then step your left leg forward between your hands and stretch your other leg out.
Tuck your toes and pull your leg out alternatively.
Close your eyes as you focus on lengthening your spine from tailbone to upper back while doing the tuck and pull repeatedly.
Now, put your hands beside your feet and gently press the floor with your palms.
Arch up and bend your neck backwards.
Slowly point your right toes up and bring your right foot towards your head.
Hold your ankle and feel the stretch on your upper chest, arms, neck, and back.
Breathe deeply for five breaths before repeating on the other side.
Stop lower back pains with this yoga pose. This yoga pose relieves back pain and also increases the flexibility of your spine.
6. Supported Bridge Pose (Setu Bandha Sarvangasana)
Performing this posture has no immediate health advantages, but it can help with lower back discomfort if done correctly. In order to get into this yoga pose for back pain, do the following steps:
Lie down on your back and let both legs rest fully on the floor.
Place a pillow under your back if desired.
Allow your arms to fall by your side with palms facing downwards or simply cross them over your chest.
Support your back with both of your arms as you use your elbows against the floor.
Take deep breaths, press down into your elbows and feet; and raise your hips slowly off the mat towards the ceiling.
Make sure to avoid tilting your chin upwards, as it can strain your neck muscles.
Stretch your legs out while keeping your feet against the ground and knees and ankles in line.
Stay in the pose for ten to twenty seconds.
In order to get out of this pose, just slowly lower your upper back onto the yoga mat followed by both hips but make sure not to bring them all the way down at once as it might cause strain in the lower back region leading to pain.
If you are a beginner, make sure to go only as far as you can when trying this yoga exercise.
7. Cobbler's Pose (Baddha Konasana):
This yoga pose is meant for those who wish to stretch thighs and hips. It also helps in opening up the groin and inner thighs as well as the lower back region of your body so that it brings relief from pain associated with sciatica.
To get into this posture, begin by sitting down on the mat facing towards your heels while keeping your feet together or pressed tightly against one another.
Then try to bring soles of both feet closer so that they touch each other but don't force them; instead, keep a space between small toes, which is important since it will help avoid any sort of injury during practice.
Now keep your back straight while bending forward and try to touch your knees with your forehead or at least as close as you can.
Stay in this posture as much time as possible, but if it's too difficult for you, feel free to bend the upper body downward without touching the knees with the head.
This is an easy yoga pose when compared to all others mentioned above.
8. Reclined Thunderbolt Pose
This yoga pose is also known by other names such as "Supta Vajrasana," which means reclining thunderbolt posture, and "Anantasana," which means infinite relaxation posture. To perform this yoga pose:
Lie down on the floor.
Bend your knees and pull your feet in toward the buttocks.
Let the toes rest on the floor.
Put your hand on the mat behind you with fingers pointing your buttocks.
Inhale as you slowly recline.
Once your back is fully resting on the mat, relax.
Hold this yoga posture for 5-6 deep breaths before returning to the starting position, releasing arms and legs simultaneously onto the mat.
Be careful when performing this yoga posture, as it puts considerable pressure on the lower back and hamstrings. For additional benefits, you may place a folded blanket under your head.
9. Sphinx Yoga Pose
The Sphinx yoga pose is yet another simple yoga posture for back pain that can be practiced at home by anyone who is looking forward to relieving back pain.
To execute this yoga posture:
Lie facing down on the floor.
Rest your forearms in front with your elbows hip-width apart and the tip of your fingers touching each other.
Feel your back and shoulder muscles.
Inhale and, push your upper body up in the air bending from the waist and keeping your forearms on the floor as much as possible.
After this, hold your breath for some time before you start lowering your stomach muscles toward the floor, relaxing them completely.
Do not push high and rest your forehead on your hands if your back becomes painful.
Repeat the steps 5-6 times.
This yoga pose helps to strengthen the abdominal muscles in reducing fat in that area of your body.
Do you need hot and cold compress for back pain after yoga?
Muscle sore after yoga or exercise is a common predicament for beginners! Fortunately, most muscle aches from exercise and yoga can be relieved with a hot and cold compress.
ColePak Comfort Reusable Gel Ice Packs & Ice Wrap Holder
Made of high-quality fabric and a flexible gel, you wouldn't ask for a better gel and ice pack. ColePak Comfort's Reusable Gel Ice Pack remains flexible when frozen and stays warm when heated in a microwave or hot water.
You can easily take it anywhere, any time and provide comfort to your back by alleviating pain.
It uses a velcro strap for conveniently keeping your cold compress pack or gel warmer in place, plus it's portable and with a unique design!
Try these simple yoga postures for back pain at home
If you are suffering from back pain, it may be worth trying some of these yoga postures for back pain at home. However, be sure to talk to your family physician before trying any of them to ensure they are appropriate for you and that the doctor agrees with what we have shared here today.
We hope this post has been helpful in giving you a few different options to try out when dealing with back problems. Remember, there is no one size fits all approach or treatment plan because each person's body reacts differently!
The best thing you can do is educate yourself on how your own muscles work to figure out which strategy will work best for you to get relief from mild-to-moderate lower back pain.
Kimberly Roderick
Kimberly is a practicing Licensed Physical Therapist Assistant with 21 years of experience in the field. She is also a Freelance Writer. On her time off, she enjoys kickboxing, paddle boarding, and playing with her two Boxers, Letty and Finn.
