Yoga Poses for Lower & Upper Back Pain

Back pain can be caused because of sedentary posture at work or excursive athletic activity. Anything in excess is unhealthy. Same principle applies to sitting or standing. Too much of either of them leads to upper or lower back pain. Instead of taking allopathy medicines that can have adverse effects on the body, Yoga can prove to be immensely beneficial in back pain. By following accurate yoga therapy with proper exhalation and inhalation cycles, you can correct your back pain to an unbelievable extent. Yoga for back pain are even being recommended by physicians these days. There are various Yoga for lower back pain as well as upper back pain.

Get relief in your backache through yoga for back pain

1. Supta Matsyendrasana (Reclining Twist)

  • Put yourself in a supine position and bend your knees.
  • The feet should touch the floor.
  • Hip should be width apart and sits bones should be kept 4 to 6 inches apart.
  • Extend your arms out to the sides and make sure that your palms as well as shoulders are facing up.
  • Next, lift your hips and set yourself off the center by shifting the hips 4 inches to the left.
  • After that, take a deep breath and bring your knees to the chest.
  • Then, exhale and lower your knees to the right maintaining their level at the hips.
  • In the next step, you should hold for six to eight breaths while looking to the left.
  • Finally, return the knees and hips to the center. Repeat the same poses for the right side.

2. Thread the needle

This yoga for back pain starts with bending your legs to a right angle over your hips while lying down.

  • After that, put your right ankle on your left thigh exactly below the level of knees.
  • Place your right arm between your legs and wrap your left arm around the left thigh.
  • Slowly, pull your left thigh towards your chest. Press your right thigh away from the chest while doing so.
  • Release after holding your breath for six to eight times and then repeat on the opposite side.

3. Setu bandha sarvangasana (Bridge pose)

  • Lie down on the back, having the feet flat on the floor.
  • Keep your palms facing down.
  • Lift your hips and thighs above the floor while pressing into your palms and feet.
  • In the next step, intertwine your palms under your hips.
  • Lift your hips higher above the floor and press your shoulders and upper arms into the floor.
  • Make your chin retreat away from the chest when your breastbone rises towards the chin.
  • After holding for six to eight breaths, bring yourself down from the top of your spine to the tailbone.
  • After finishing, relax for four breaths and then repeat.

4. Utthita Parsvakonasana (Extended side angle pose)

  • Stand keeping your feet around 48 inches apart.
  • Maintaining this posture, raise your arms out to the sides at the shoulder height with palms facing down.
  • Turn the left foot and leg towards the left at right angle.
  • Similarly, turn your right foot in at 15 to 30 degrees angle.
  • Inhale. Bend your left knee till it is at right angle while exhaling.
  • Keep your knee over your heel.
  • Keep the top of your left forearm on your left thigh and extend your chest open towards the ceiling.
  • After that, extend your right hand straight up.
  • After turning your head to look at it, hold for five breaths.
  • Relax from the pose smoothly and then repeat for the opposite side.

5. Virabhadrasana II (Warrior II pose)

  • Keep your feet around 48 inches away from each other and extend your arms out to the sides at the height of the shoulders with palms facing downwards.
  • Just like extended side angle pose, turn your left foot and right foot at right angle and at 15 to 30 degree angle respectively.
  • After inhalation, bend your left knee at right angle. Exhale. The knee should be over the heel.
  • Center the knee over the middle of your foot in such a way that it points at the middle and third toes.
  • Once you are done with this, turn your face to the left side and look at the left hand.
  • Straighten yourself after holding for five breaths and then repeat the same postures on the opposite side.

6. Savasana (Corpse pose)

  • Keep your arms at 45 degree away from the body while lying down with palms facing upwards.
  • Legs should be kept apart at the most comfortable distance. Let them roll open. If your lower back hurts more in this pose, keep a soft pillow under your thighs or knees. Be in this posture for around 5 minutes. Savasana yoga for back pain would release all the stress and tension from the body.


Fight against lower backache through simple yoga for lower back pain

Lower back pain is mainly a result of the tightness in inner thighs, spine and hips. To relieve these areas of all this tension, yoga for lower back pain prove to be extremely miraculous. Spine lengthening, spine stretching, wall plank and twisting the spine are very useful yoga postures in addition to the ones described below. 

1. Child's pose : Helps align spine

  • If your lower back is under too much of pressure, child's pose or supported child's pose is the best yoga for lower back pain.
  • You have to sit on your heels and put your head on the ground with your hands kept behind the back.
  • Inhale for 2 minutes. You can even pull your abdominal muscles towards the spine if it is not painful for you.

2. Reclined Pigeon pose : Yoga for lower back pain and sciatic pain

  • Place your hands in front of you while lying on the ground.
  • Put your torso away from the ground.
  • Your right knee should be placed behind your right wrist.
  • After this, extend your left leg out behind you while your knees facing the floor.
  • Your palms should press against the floor.
  • Try to stretch your legs backward while curving your back and lifting it up. 
  • Pull abdominal muscles to your spine as much as possible.
  • Maintain that posture for around 5 to 10 inhalations.

Bid a goodbye to the pain in the upper part of your back through yoga for upper back pain

Yoga for upper back pain that involves reverse bending improve the back pain to an unimaginable level.

1. Bitilasana (Cow pose) and Marjaryasana (Cat pose) - Beginners' Yoga for upper back pain

For the cat pose, you start on your hands and legs.

  • Keep your hands and knees in one orientation.
  • Tilt your pelvis while arching your spine upward.
  • Tuck your tailbone in and round your back towards the sky by taking help of the muscles of abdomen.
  • Take a deep breath when you return to a flat back and then leave the breath. Repeat the stretch yet again.

For the cow pose, start with the cat pose.

  • The angle of the stretch should be reversed by lowering your abdomen and raising your hips as well as sternum upwards.
  • Take a deep breath while lifting your head and downward stretch of your spine.
  • Alternate between cat and cow poses for desired relief.

2. Salambhasana (Locust pose)

  • Lie down with your stomach, hips and pelvis on the floor or mat.
  • Lift your head, upper body and legs slowly away from the surface.
  • Legs should be lifted upwards while putting extra strength on your hips through the legs.
  • Just like a super hero, extend your arms over your head and extend your body fully as you lift your torso upwards.

3. Downward Facing Dog

If you are suffering from back pain because of menstruation, this is the most recommended yoga for upper back pain. To begin with, align your knees in the direction of your hips. Keep your toes turned under and press them against the mat. Let your hands reach above your shoulders and keep your fingers spread on the mat. Toes should be kept grounded on the mat and knees should be lifted. After that, extend your tailbone and lift your ischial tuberosities towards the ceiling. Begin with bending the knees and then ground your heels. To end with, push back the upper thighs and firm the blades of your shoulders. Inhale while you are in this pose. Make sure that your head is kept soft but not too loose.

Yoga for back pain is a life changing remedy, be it lower back pain or upper back pain. Menopause, stressful working conditions and too much of workout can lead to back pain quite commonly. Yoga can come to your rescue for back pain regardless of the causative factor.