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Best Yoga for Back Pain : How To Get Rid of Back Pain

In today’s stressful life and unhealthy life style Back pain is quite common for many . Lower back is basically composed of the vertebrae of the spine, muscles and ligaments. The intervertebral discs are present in the backbone that provides cushioning made of cartilage. It fits perfectly between 2 vertebrae. Any illness or injury discs in the lower back, the ligaments and muscles can cause severe back pain.

The risk of low back injuries is high in obese people have a very poor posture or those who have weak abdominal and back muscles. Most people resort to massage for back pain or expensive orthopedic treatment, however, they do not provide long-term relief and solutions. Have you ever considered yoga for back pain Yes, yoga is a simpler and long term to get rid of back pain option.

Best Yoga for Back Pain

The causes of back pain

There is no specific reason for pain in the lower back. However, ligament or muscle strain is the most obvious cause for it. If you experience back pain, suddenly, then it is a sign of a disk problem, muscle tear or sprained ligament. A lot of other diseases such as osteoporosis, fibromyalgia, spondylitis and spinal stenosis can also cause back pain.

Pregnancy can also cause back pain due to extra weight, ligaments and muscles strength, compression of the spinal nerves, etc. Usually overweight people are more prone to back pain due to poor posture and additional stress on the body weight in the muscles and discs.

relieve back pain is easy with the help of exercises for back pain . These exercises help strengthen your back. They not only relieve the lower back, but even help in preventing back pain in the future. For immediate relief from lower back pain, you should try a few minor stretching yoga for back pain . If you are experiencing severe back pain, then you should consult your doctor before trying any of these postures.

Best Yoga for back pain

Back pain can be alleviated with the help of certain sections of back pain. Yoga for back pain has a number of benefits not only for the back, but also for other parts of the body. So here are some of more effective exercises for low back pain that help relieve back pain quickly.

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1. Downward Facing Dog Pose

is one of the most popular yoga for back pain . This position the cervical spine and helps strengthen the core, lower back and hamstring stretches.


Benefits –

  • strengthens the core muscles of the back.
  • Relieves back pain.

How to do it?

  • Sit on your knees and hands on the downward facing dog pose.
  • Tuck the toes back.
  • Lift your hips bringing heels toward the floor.
  • Hold for 5 breaths.

If you do not know what Sun Salutation Yoga and how to do click here to read about …

2. Ascending dog



  • opens the chest congestion.
  • > help improve the back and abdominal muscles.

How to do it?

  • Based on the downward facing dog pose, move to a plank.
  • untuck the toes and then look up.
  • Keep your knees away from the earth.
  • for 3 counts.

3. Hamstring Stretch supine

This is one of the most effective back yoga stretch for back pain that help relieve back pain.


Benefits –

  • Relieves back pain.
  • improves circulation.
  • increases blood flow to the muscles increases the flow of oxygen.

How to do it?

  • Lie on your back and bend your right knee toward your chest.
  • Place a rolled towel or belt around the ball of your foot.
  • straighten the leg toward the ceiling.
  • Press through both heels.
  • If your lower back strains, bend the left knee and keep the foot on the floor.
  • Hold for 3 to 5 minutes, and switch to the left for another 3 to 5 minutes.

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4. Pigeon Pose


Benefits –

  • stimulates internal organs.
  • stretch the pelvic muscles.
  • helps get relief of urinary disorders.

How to do it?

  • Lie down on the floor, placing your hands on the front.
  • Lift your torso off the floor.
  • Bring the right knee behind the right wrist.
  • stretch the left leg back.
  • The knee should be facing the floor.
  • Now press your palms against the floor.
  • Stretch your legs back as a curved back and lifting.
  • Pull your abdominal muscles to the spine.
  • Hold for at least 5-10 counts.
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See here some amazing yoga poses for weight loss that everyone should follow!

5. Seated Forward Fold


Benefits –

  • strengthens the back holding it upright.
  • stretches the neck, hamstrings, calves and back.

How to do it?

  • Start sitting upright pose with legs stretched out in the front.
  • Take your hands in front of the legs so that they can touch the toes.
  • hands palms rest on the shins.
  • for 3 counts.
  • When you start to feel uncomfortable, go back to the normal position.

6. Standing in front Fold hands together

This is one of yoga for back pain gives a good stretch in the back.


Benefits –

  • stretches the back muscles.
  • Increases shoulder mobility.
  • Opens the congested chest.

How to do it?

  • beginning in standing upright pose.
  • Hinge your hips forward, bringing the fingertips to the ground.
  • Clasp your hands behind you, so that the palms of the hands, even if you have to bend your elbows.
  • for 3 counts.

Let’s know Benefits of Surya Namaskar Yoga to lose weight!

7. Cat Pose


Benefits –

  • improves balance and posture.
  • Stretches and strengthening the neck and spine.
  • Increases coordination.
  • stimulates and massages the organs wombs as the adrenal glands and kidneys.
  • calm the mind.
  • relieves stress.

How to do it?

  • Start on your knees and hands on the table top pose.
  • Make sure knees just below the hips and shoulders, elbows and wrists are in sync and perpendicular to the ground.
  • Center head in the neutral position, eyes looking down.
  • As you exhale, round the spine toward the ceiling, making sure your knees and shoulders are in position.
  • Press head to the floor without forcing your chin to your chest.
  • Inhale while returning to the top position of the neutral table on his knees and hands.

These are some of the spans back pain that are easy to make and very effective in relieving back pain. So, what are you waiting for?

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