5 Best Yoga Poses for Back Pain Relief
If you're experiencing back pain, yoga can be an excellent way to stretch, strengthen, and relieve tension in your spine. Here are five of the best yoga poses to help ease back pain.
1️⃣ Cat-Cow Pose (Marjaryasana-Bitilasana)
👉 How it helps: Improves spinal flexibility, relieves tension in the lower back.
🔹 How to do:
- Start on all fours with hands under shoulders and knees under hips.
- Inhale, arch your back (Cow Pose), lifting your head and tailbone.
- Exhale, round your back (Cat Pose), tucking your chin and tailbone.
- Repeat for 1–2 minutes.
2️⃣ Downward-Facing Dog (Adho Mukha Svanasana)
👉 How it helps: Stretches the entire back, strengthens the spine and core muscles.
🔹 How to do:
- Start on all fours, tuck your toes, and lift your hips towards the ceiling.
- Keep your heels pressing toward the floor and arms extended.
- Hold for 30–60 seconds while breathing deeply.
3️⃣ Child’s Pose (Balasana)
👉 How it helps: Relieves lower back tension and gently stretches the spine.
🔹 How to do:
- Sit on your knees, big toes touching, and knees slightly apart.
- Extend your arms forward, bringing your forehead to the mat.
- Hold for 30 seconds to 1 minute while breathing deeply.
4️⃣ Sphinx Pose
👉 How it helps: Strengthens the lower back, improves posture, and increases spinal flexibility.
🔹 How to do:
- Lie on your stomach, legs extended, and elbows under your shoulders.
- Press your forearms into the ground and lift your chest slightly.
- Hold for 30–60 seconds while breathing deeply.
5️⃣ Reclining Spinal Twist (Supta Matsyendrasana)
👉 How it helps: Relieves tension in the lower back and improves spinal mobility.
🔹 How to do:
- Lie on your back, bend your knees, and drop them to one side.
- Keep your shoulders grounded and extend your arms out.
- Hold for 30 seconds, then switch sides.
Additional Tips for Back Pain Relief
✅ Practice yoga daily for best results.
✅ Avoid overstretching—listen to your body.
✅ Maintain good posture throughout the day.
✅ Consult a doctor if your pain persists.
Would you like a customized yoga sequence for back pain relief? 😊
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