Wednesday, May 27, 2020
(Last Updated On: December 17, 2018)

5 yoga poses to ease your back pain


We tend to ignore our backs all our lives until they bother us and shout aloud they need some attention too. Luckily, back pain is temporary in a majority of cases which can be managed with yoga. How To Ease Our Back Pain With Yoga


If your pain is mild, the following yoga poses can help.                                                                 

  1. Cat/Cow Pose

First, come to a table top position by standing on your hands and knees. Then slightly arch downwards towards the floor to the extent you are comfortable. Count till 10 and get back to the table top position. This is the Cow Pose. Do about 5 to 10 reps at a time.

From the tabletop position, arch upwards towards the roof/ sky. This is the Cat Pose. The instructions remain the same as for the Cow Pose. These poses stretch your back pain, thus increasing blood flow and relieving pain. How To Ease Our Back Pain With Yoga


  1. Down Dog Position

Start with the Table top Position. Lift your back, so that your body is in the upside-down V shape. Draw your inner thighs towards your back and keep your head and neck relaxed. Be in this position for about 10 seconds and start with about 5 to 10 reps at a time.

This position, in addition to treating back pain, rejuvenates the entire body.




  1. Seated Forward Fold

Sit on a mat with your legs together and stretched. Reach the farther-most end of your leg (without bending your knee) and stretch forward as far as possible. For example, you can start with reaching out for your shins, then your ankles, then your feet and then your toes, trying for the next one gradually. This is one of the easiest positions for lower back pain relief.

BestLifeFacts-thumbnail-(55).png4: Child Pose

Kneel down on your knees and rest your upper body on your legs in such a way that your hips come on your heels. Now stretch your hands above your head and bend forward in the same position until your hands lay flat on the floor. Count till 10 and get back to sitting position. Start with 5 to 10 reps at a time. How To Ease Our Back Pain With Yoga


  1. Bow Pose

Lie down with your face down with your hands next to your body. Grab your ankles with your hands one at a time. Lift your chest and thighs away from the floor by taking your chest forward and the back of your thighs towards the sky. This is one of the best poses to strengthen your back muscles.


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mohammadrez August 13, 2018 at 5:18 am

yoga has good effect on our health and body

foroghmovahedzade August 13, 2018 at 5:54 am

i use and love the bow pose in yoga

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