April 12, 2024

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6 Simple Ways to Relieve Back Pain

Back pain is the most common issue among most adults. There are various reasons for back pain, such as poor sitting posture for long hours, weak core, inflammation, stress, ruptured discs, arthritis, pulled muscle, etc. The best way to deal with back pain is to practice yoga daily. 

Yoga can play a significant role in working with core stability, flexibility, and correct body posture. However, for most people, their sensitive spot is the lower back. In that regard, specific yoga postures are recommended to relieve back pain. 

If you are searching regarding yoga for back pain. Then here is a list of the top yoga poses for you to relieve back pain. 

Top 6 yoga poses to relieve back pain.

Following is a list of the perfect yoga poses you must practice daily for reducing back pain. 

  • Standing Forward Bend

Standing Forward Bend is considered the best yoga for back pain. This pose can help to lengthen the spine and also stretches out the back of your leg. You could keep a slight bend in your legs to avoid hurting your back. And one should perform this for a maximum of 3 minutes. 

  • Extended Triangle

This yoga posture is done while standing and can help in reducing neck and back pain. The classical pose will strengthen your legs and chest and stretch your groin, hips, and spine. The extended triangle not only helps in relieving back pain but also helps to reduce anxiety and stress.  

  • Downward Facing Dog

Sometimes, we may feel tightness in our legs’ back; this usually causes lower back pain. Downward Facing Dog can be the perfect yoga for back pain, as this pose can stretch your calves and hamstrings, making it more flexible. By keeping a slight bend in your knees, you could also make your stretch more comfortable.

  • Cobra Pose

Cobra pose can help in strengthening your spine and soothing sciatica that may accompany back pain. This yoga for back pain stretches your shoulders, abdomen, and chest, relieving fatigue and stress. 

  • Cat/Cow Pose

This yoga pose can result in an extension of the spine, more flexibility, and mobility. By practising the pose for about 3 minutes on alternate days, you could free yourself from lower back pain. Cat/Cow pose can also enhance your body posture.

  • Bridge Pose

Bridge pose can stretch the thighs, spine, back of the neck, and hip flexors. This is a backbend multi-joint movement that could be therapeutic and stimulating. It works upon the hamstrings and gluteus muscles may prevent back pain. 


Keeping good care of your body should be your priority. Many people support medications and take high doses of medicines regularly to relieve back pain. This can be the worst way to treat back pain. Also, there are chances that you may face other problems. The best way to relieve back pain is to practice yoga. You can easily cope up by practising yoga for back pain