10 Yoga Poses For Back Pain!

Reclined Supine Twist — 1 to 3 minutes

Mandeep says that this is a great stretch for the lower back, and can provide some pain relief if you’re tight. For some people, though, twisting movements can irritate the lower back. If this stretch starts to hurt, stop doing it. You can also try putting a towel underneath your knees to help you ease into it if you’re super tight, she says.

Lie on your back.
Hug your knees into your chest. Then, drop both knees over to one side as you twist your torso in the opposite direction.
Try to keep your knees and hips in line with each other as you draw them toward the floor, and keep your chest as square to the ceiling as you can.
Hold this stretch for one to three minutes, and then repeat on the other side.

Knees to Chest With Slow Rock — 1 to 3 minutes

Mandeep says that she likes to add a slow rocking motion to this basic stretch because it “gives you a nice, natural body weight massage.”

Lie on your back.
Hug both knees into your chest.
Slowly rock your torso back and forth while firmly holding onto your legs.
Do this for one to three minutes.

Extended Triangle– 1 to 3 minutes

This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.

Stand with your feet about 4 feet apart.
Turn your right toes to face forward, and your left toes out at an angle.
Lift your arms parallel to the floor with your palms facing down.
Tilt forward and hinge at your right hip to come forward with your arm and torso.
Bring your hand to your leg, a yoga block, or onto the floor.
Extend your left arm up toward the ceiling.
Look up, forward, or down.
Hold this pose for up to 1 minute.
Repeat on the opposite side.

Cobra Pose- 1 to 3 minutes

This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.

Lie on your stomach with your hands under your shoulders and your fingers facing forward.
Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
Press into your hands to slowly lift your head, chest, and shoulders.
You can lift partway, halfway, or all the way up.
Maintain a slight bend in your elbows.
You can let your head drop back to deepen the pose.
Release back down to your mat on an exhale.
Bring your arms by your side and rest your head.
Slowly move your hips from side to side to release tension from your lower back.

Bridge Pose- 1 to 3 minutes

This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.

Lie on your back with your knees bent and heels drawn into your sitting bones.
Rest your arms alongside your body.
Press your feet and arms into the floor as you lift your tailbone up.
Continue lifting until your thighs are parallel to the floor.
Leave your arms as they are, bringing your palms together with interlaced fingers under your hips, or placing your hands under your hips for support.
Hold this pose for up to 1 minute.
Release by slowly rolling your spine back down to the floor, vertebra by vertebra.
Drop your knees in together.
Relax and breathe deeply in this position.

Benefits Of Raising Your Legs Up Against The Wall! Viparita Karani!

The Bottom Line

Although recent research supports yoga practice as a way to treat back pain, it may not be appropriate for everyone. Be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress.

You can start a home practice with as little as 10 minutes per day. You can use books, articles, and online classes to guide your practice. Once you learn the basics, you can intuitively create your own sessions.

If you prefer more hands-on learning, you may wish to take classes at a studio. Mandeep Sandhu, a certified hot yoga master and founder-owner at Mandeep Hot Yoga Studio, Mumbai stands out from the crowd, in this context. Be sure to seek out classes and teachers who can cater to your specific needs.

10 Yoga Poses For Back Pain!

The Takeaway

If you’re willing to try something new for back pain, yoga could be your answer. Talk with your doctor, and if they give you the green light, find a certified Yoga teacher like Mandeep Sandhu in your area, or try these poses at home.

Do each pose to the best of your ability, and don’t forget to listen to your body (aka if it hurts, stop!). If the pain worsens or won’t go away, consult your doctor ASAP.

By adding a few minutes each day of yoga, you’ll be giving your body the love it deserves (and hopefully relief from that back pain). Go forth and be the best yogi you can be.

10 Yoga Poses For Back Pain!

A huge shoutout to Mandeep Sandhu, certified Hot Yoga Master at Mandeep Hot Yoga Studio, Mumbai for sparing her valuable time and making this article possible.

Where To Find Mandeep?

Mandeep Hot Yoga Studio

Gazdhar Enclave, Plot- C, 5th Floor- 502
Opp. Veera Desai Road, Next to Fun Republic Mall
Andheri West, Mumbai, Maharashtra-400058 India Contact No- 8928544909

Mandeep’s Instagram account