4 Yoga Poses To Reduce Back Pain

While it may not seem very beneficial at first glance, yoga poses can provide many benefits to reduce back pain. By stimulating circulation and relaxing the muscles, these exercises can calm the body part and thus quickly relieve the condition.

Back pain has become one of the most common complaints in our society today, thanks to the increasing use of technological devices and the tension these devices cause.

Usually the pain goes away quickly after a little rest and a few painkillers, but the pain can also last for a longer period of time and at some point require you to look for a concrete solution.

Yoga poses to reduce back pain

In this article, we share the 4 best yoga poses to reduce back pain. Don’t hesitate to give them a try, whether at work or at home. Get started!

1. Forward Bend

This pose stretches tense muscles along the spine and stimulates the central nervous system.

How do you perform this pose?

• Stand on a yoga mat and place your feet hip-width apart.
• Bend your knees so that your torso is leaning over your legs, continuing to bend forward until your stomach touches your thighs.

• Make a fist with both hands and place it in the crook of the opposite elbow.
• Relax your back, neck and head and squeeze your fists tightly.
• Then perform this yoga pose  10 to 20 times. Breathe in and out deeply while doing this exercise.

2. Shelf against the wall

This pose is a little more complicated than other yoga poses to reduce back pain and requires some practice to perform correctly.

The pose is ideal for lower back pain, but can also relieve tension in the upper body.

How do you perform this pose?

• Stand in front of a wall, face the wall and your arms stretched out in front of you. Bend your upper body forward so that you can lean your hands against the wall.
• Then press your fingers against the wall, holding in your belly button and trying to stretch your tailbone down.
• Pull your ribcage away from your pelvis so that the lumbar region is bent naturally and your abs are tense.
• Keeping your spine straight, start walking backwards with your legs until you are in an “L” shape.
• Repeat this exercise for 10 to 20 breaths, then return to the starting position.

3. Downward Dog

The downward dog or ‘Adho Mukha Svanasana’ is an ideal pose, stretching the entire body. It calms the nerves in the spine and promotes good blood circulation throughout the body.  In addition, this posture also ensures that the muscles and joints in the arms, legs, neck and back become stronger.

How do you perform this pose?

• Get on your hands and knees with your feet hip-width apart.
• Keep your hands on the floor, then stand on your toes, with your butt in the air. This is the downward dog.
• It’s important to make sure you don’t arch your back too much. This will put a lot of strain on your muscles.
• Pull your ribs up to keep your shoulders and spine firmer.

• Push your tailbone towards your heels and apply pressure with the middle and outer parts of your feet.

4. Child Pose

The ‘Balasana’, also known as child’s pose, is a relaxed pose that actively stretches and lengthens the spine. This pose serves as a resting position in between other exercises or at the end of all stretches. The Child Pose is recommended to relieve stress-related tension.

How do you perform this pose?

• Sit on your calves, then bend your torso forward so that your chest is against your thighs. Hold this pose for a few minutes.

• Try to keep your knees apart and your toes together. Then bring your knees together to stretch the spine even further.
• If you are unable to rest your head on the floor, place a yoga block under your forehead so that you can fully relax.
• You can keep your arms stretched out in front of you or just by your side.
• Take a deep breath and then every time you exhale, imagine all the tension leaving your body.

As you can see, you can easily do a few yoga poses to reduce back pain and promote your sense of well-being. If you combine these exercises with some breathing exercises or meditation, you can reap even more benefits by balancing your body and mind.