10 Best Yoga Poses for Back Pain Relief – Try These Upper & Lower Back Exercises Today!

Are you suffering from back pain? Do you feel like you’ve been suffering from this condition for weeks or months? or maybe you just don’t know what to do about it.

Have you been trying back exercises without getting any real results? There are countless back workouts and yoga poses that you can do in order to relieve back pain.

The pain that people feel in their back is caused by a variety of different factors, some of which can be easily remedied, while others are more complex.

But don’t worry, many people have back pain. One in five people I meet has had back pain at one point in time including myself.

In this article, I’m going to show you the best yoga poses for back pain relief that I have found effective in reducing my lower and upper back pain. And by the way, they work even if you are young, nursing, or elderly.

From upper back exercises to lower back stretches, these yoga poses can help to ease tension and discomfort. Give them a try today!

So if you want to know the best yoga exercises for back pain relief today, then read on…

Caution: Try these yoga asanas at home if your pain is about 5 on a ten-point scale, if your back pain is more than five then I would suggest you immediately consult a doctor.

10 Best Yoga Poses for Back Pain Relief – Upper & Lower Back Exercises

If you sit for hours at a time, drive in a car, or look down at your cell phone for a long period of time, your back can start to hurt.

Take your hands off the keyboard, rest your wrists, elbows, and shoulders against the desk and lean back. Rest your head against the back of the chair and relax your neck. And get ready to do some exercises with us!

Try these yoga poses for back pain relief to ease your aching muscles and improve your posture.

# Yoga Exercises for Lower Back Pain Relief

Let’s start with yoga poses for lower back pain relief. There are a variety of poses that can provide relief from lower back pain, ranging from Child’s Pose to Sphinx Pose, so be sure to experiment with different poses to get the best outcome.

1. Cat-Cow Pose (Marjariasana)

Cat Cow Pose
Cat Cow Pose

Cat-Cow Pose is an effective yoga exercise for both upper and lower back pain relief.

Start in a neutral position with your hands directly under your shoulders.

Spread your legs about hip-width apart and bend your knees, so your knees are under your shoulders.

As you breathe in, tuck your pelvis and round your middle back.

To relax your neck, draw your navel toward your spine and drop your head.

After 3-5 seconds, exhale and return to the cat pose (neutral spine position).

Then move your face toward the sky, allowing your back to go down to the floor. Hold for 3-5 seconds.

Repeat this sequence five times.

2. Child’s Pose (Bālāsana)

Child Pose Yoga For Back Workout
Child Pose Yoga for Back Workout

Start on the ground on all fours (tabletop position).

Bring your feet together, and spread your knees as far apart as they’ll go.

Take your butt off and put it back on your feet. With your arms extended above your head, sit straight up.

On your next exhale, place your upper body between your legs and hinge at the waist.

Your shoulders should spread, your butt should sink back, and you should allow your forehead to touch the floor.

Hold for at least 15 seconds.

Child pose is easy, works wonders for the back, and could be a good addition to your back exercise routine.

Do it 10 times.

3. Thread the Needle Pose (Urdhva Mukha Pasasana)  

Start by placing your wrists stacked under your shoulders and come in a tabletop position.

As you inhale, place your right arm parallel to the floor and hold it there, elbow straight, palm facing down.

Make sure that your body is relaxed. Your right arm should be straight, and you should feel no pain in the lower back area.

Hold for a few seconds. Then breathe out, and twist your upper back slightly to bring your right arm under your left arm.

Rest your right shoulder, your right palm, and your right ear on the mat.

Stay in this position for 15-20 seconds. Go back to the starting position and repeat the process on the other side.

4. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose Yoga For Back Exercises
Sphinx Pose Yoga for Back Exercises

Sphinx Pose is an excellent back exercise for relieving lower back pain.

Lie on your stomach with your toes on the floor and your forehead resting on the ground.

You should keep your legs close together, with your feet and heels touching each other.

Take a rest by stretching your hands in front of you with palms facing downward and arms touching the ground.

While taking a deep breath, slowly lift your head, chest, and abdomen while keeping your navel on the floor.

Use your arms to support your torso as it is pulled off the floor. As you curve your spine by vertebra, keep breathing with awareness.

Head facing straight ahead and make sure that your feet are still close to each other.

Take a deep breath and bring down your chest, abdomen and head back to the floor.

5. Knee to Chest Stretch (Apanasana)

Knee To Chest Stretch
Knee to Chest Stretch

This stretch is very effective in reducing the lower backache.

It can help in increasing the blood flow in the lower back and can also help to open up the hips and the back. How to do it?

Lie down on the floor, and have your knees bent and your feet flat.

Keep your head and neck straight, then bend your upper body to the left until you feel a stretch.

Hold it for 10-15 seconds and then do the same on the right side.

Perform this stretch 3 times daily.

While doing these yoga poses, it is advisable to avoid treadmill workouts if you are feeling discomfort in your back.

# Yoga Exercises for Upper Back Pain Relief

If you’re experiencing upper back pain, try out these essential yoga poses that target the upper part of the spine and should help alleviate your discomfort.

1. Double V Pose

Lie down on your stomach.

Place your head on a pillow or soft block to raise it lightly.

Cross your arms (right above left) so that the palms face down. This helps you relax and calm down. Stretch your arms as much as possible.

Switch the arms (left above right) and repeat. Do five repetitions on each arm.

2. Shoulder Roll

Shoulder Roll Yoga Exercises For Upper Back Pain Relief
Shoulder Roll Yoga Exercises for Upper Back Pain Relief

Start by standing or sitting with a neutral spine and engaged core. Pull your shoulders back.  Start the shoulder roll by raising your shoulders toward your ears.

Do this without putting your back, neck, or shoulders together. Pull your shoulders back when you shrug up as high as you can go.

Pull your shoulders down with your mid-back. When you reach the neutral starting position, push your shoulders forward and keep your core strong.

Pull up again to start another roll. Perform 10 to 15 shoulder rolls. Take a 30 seconds rest. And try a number of sets.

3. Puppy Pose (Uttana Shishosana Yoga)

Puppy Pose Yoga Exercises For Back Pain Relief
Puppy Pose Yoga Exercises for Back Pain Relief

Come on your knees and hands, assume the tabletop position.

Gradually slide your hands forward, until they are a little ahead of your shoulders.

Keep breathing out, and move your buttocks back halfway to your heels.

Without bending the arms, bring your head toward the floor. Hold for about 15-20 seconds, and then bring your buttocks all the way down to your heels.

Return to the starting position.

4. Chair rotation 

Chair Rotation
Chair Rotation

The feet should be flat on the floor when sitting on a stool or chair.

Keeping the hips and spine tall, twist the core to the right.

The left hand should be placed on the right knee to support the stretch.

Try to hold the position for 8- 10 seconds. Continue the exercise on the left side.

On each side, do it 3 times a day.

5. Superman (Viparita Shalabhasana)

How To Do Superman Pose
Superman Pose

Lie on your stomach and raise your arms above your head.

Keep your neck level and lift your arms and legs together at the same time.

Your arms and legs should lift simultaneously. Hold the position for 10 seconds and return to the starting position. Do 3 sets of 10. 

Have you tried this back exercise ever before? Superman Pose is very helpful for improving strength and stability in shoulder muscle and upper back musculature.

There are several aerobics exercises that can also give you comfort in various aches, but for back pains, yoga is apparently effective. Because yoga is categorized as a low-impact exercise, while aerobics is a high-impact activity, doing wrong can increase your pain.

If you struggle with back issues, try and find out which yoga postures work best for you. Once you have discovered the best postures, practice them every day.

The more often you do a particular yoga exercise, the more you will become aware of the muscles you are working on, and the better you will get at it.

Did you find the above yoga back workouts easy? Is there any important yoga asana you would like to recommend? Share your thoughts in the comments below.

FAQs – Yoga Exercises for Back Pain Relief

What Does It Mean to Be in a Neutral Spine Position?

A neutral spine is a position in which your back and neck are placed under the least amount of stress and strain. This allows your back and neck to function properly without damage and, therefore, relieve pain.

What is a Tabletop Position?

In a Table Top Pose or Bharmanasana, your lower legs form the flat, level top of a table while your thighs form the straight, perpendicular legs of a table, connecting you to the ground. It’s a beginner’s pose that helps balance the body and the entire muscles are equally stretched.

What Are the Key Benefits of Yoga Exercises?

Yoga can improve your strength, balance, and flexibility. It’s a great way to relieve back pain and relax. The benefits of yoga go beyond just muscles and include improved mental health and relaxation.

When Is the Best Time to Do Yoga Exercises?

Yoga exercises are recommended in the morning or early evening. It’s a good idea to do all-out yoga practice in the morning, but an evening yoga practice is often enough to get a great workout.

How Often Should Yoga Exercises Be Done?

Yoga is best practiced 2-5 times a week. As you become consistent, you can increase it to 6-7 times a week.

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Palak is a theatre artist with a passion for creativity. She loves photography and writing. Owing to her inclination towards social development, she tries to have a sustainable lifestyle while contributing to social causes.

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