Yoga Poses That Help Relieve Backache and Make the Back Stronger

Yoga and back pain have long been associated with each other. Back pains were earlier considered to be a natural consequence of aging but now young generations are also suffering from backaches. Back pain can be upper, middle or lower.

It believed that the ancient system of yoga is beneficial for relieving backaches and make the back stronger.

The most common yoga postures that are known as the best back stretching exercises are as follows:


Lie on your back and bend your knees with feet flat on the ground. Raise your right leg up as you inhale and your hands around the shin as you exhale. Hold this pose for few seconds. This prevents spinal disorders, and also aids in healing them.

Supta Hasta Padangushtasana

Lie on your back and inhale, spreading your arms on either side of your body. Exhale and move the right leg up. Inhale and hold the right toe with the left hand. This back exercise provides a powerful transverse twist to the spine and prevents variety of spinal disorders. It also aids in toning and strengthening spinal nerves.


Lie on your back and place your palms besides your hips, flat on the ground. Bring your feet closer to the hips. Inhale and exhale with raising and lowering your hips. Repeat the exercise for about 10-15 times daily and you will definitely find a difference in lower backache. This yoga exercise helps to improve spinal activity, power neck and build stamina.


The religion of Hinduism says that triangle is a symbol of divine principle. Hence, this yoga pose helps to achieve overall health and fitness. it is beneficial for all body organs including the back. It releases tension in the back and prevents various spinal disorders.

Ardha Matsyendrasana

It is also known as Half Spinal Twist. This pose helps to lengthen and strengthen the spine. It is also a good exercise for your liver, kidneys, as well as adrenal glands.


Lie on your right side and fold your right arm. Align your body so that your leg, arm and body are in one straight line. Close your eyes and relax with normal breathing. Repeat same with the left side of your body. This pose helps to attain inner balance and is known to be the best healing pose for backaches.

Some of the other most widely recommended yoga exercises for back pain include Sage Twist Yoga Pose (Marichyasana), Cobra Pose (Bhujangasana), Salabhasana, Child Pose, Crane Pose (Bakasana), Cat Pose (Bidalasana) and Fish Pose.

Yoga poses for back pain are being increasingly used because nowadays lack of exercise and poor posture is resulting in a number of people suffering from swollen and stiff back muscles resulting in lower back pain. Yoga for lower back pain relief is aimed at strengthening the back and thereby helping one cure back pain naturally. In fact the various yoga poses for back pain are known to be highly effective in not only addressing existing back pain but also preventing back pain from returning in future. One of the yoga exercises for back pain is the Down dog which is one of the most popular and effective yoga back exercises. Similarly backache relief through yoga can also be obtained with the help of another yogic pose known as the plank which is effective in treating chronic back pain as well. Another one of the yogic back ache relief exercises is the camel pose which is slightly more challenging than the plank and the downward dog as this yogic pose aims at strengthening the back muscles. Yoga for back pain is a very effective natural treatment for lower back pain as it provides the individual with an increased amount of energy and also reduces the blood pressure level. Some of the other benefits of yoga are increased flexibility and immunity, weight maintenance and weight loss, improvement in ones level of endurance and overall cardiovascular health as well as improvement in ones posture that helps in preventing back pain in future. Backache relief during pregnancy can also be obtained through yoga however, before taking up any form of exercise during pregnancy one should always consult their doctor first to check if it is safe. Back pain is usually observed in both women as well as in men with the primary reasons being poor posture and a hectic lifestyle. Some of the symptoms of lower back pain are stiffness and a problem in bending; immobility and even nausea in some sever cases, intense and unbearable pain in the buttocks and the lower back area and so on. In most cases, it has been seen that back ache causes are damage to the muscles or the ligaments in the back or even standing or sitting in the wrong posture for a long period of time. In fact people who are obese or overweight have a higher possibility of suffering from lower back pain. Many people nowadays look to yoga to cure back pain as there are a number of simple yoga exercises for back ache relief which also strengthen the muscles of the neck, lower back and the shoulder. In fact regular practice of these yoga poses is also known to prevent backache in future. Some of the other back ache remedies that can be practiced at home is having some chamomile tea which is known to be highly effective as chamomile tea tends to help in soothing the tense muscles in the lower back and also has a calming effect on them. Similarly one can also add two cups of Epsom salt in a filled bathtub and soak oneself for at least 20 minutes to gain relief from lower back pain at home. Backache relief can also be gained by filling a clean and thick sock with some uncooked rice. This sock should then be placed in a microwave on a low temperature for one minute and then applied on ones back. Yoga for backache relief also includes several simple back bending yoga poses such as the Locust pose and the cat stretch which are known to provide instant relief from lower back pain. In fact it has been observed that by practicing the Hero's pose one is able to keep the spine well aligned.

Back pain is one physical condition that we all are familiar with. There are various reasons why we experience a throbbing pain in our backs. Our spine, which is one of the strongest bones in our body, gives us the erect posture and bears all the load of our body. It is only inevitable therefore, for the spine to get misaligned and cause pain and discomfort. Fortunately, with yoga, you can realign your spine and reduce the pain and the inflammation in the muscles that surround the spinal column. For long, yoga has been closely associated with the treatment of back pain. There are several poses in yoga that are specifically designed to strengthen the spine and improve its flexibility. These poses also help you realign your spine, stretch the muscles in the back, improve blood flow to reduce inflammation, and promote healing of any muscles and tissues that may have been torn.

Back pain yoga poses are extremely effective in curing a variety of back problems. There are many yogis who have added more contemporary alterations to these poses in order to make them more suited to today's needs. In fact, today, back pain is no longer considered limited to ageing people, who due to the degeneration of bone and muscle may have difficulties maintaining a straight posture, thus injuring themselves. Yoga for back pain can cure upper, middle, and lower back pain. In fact, the ancient system of yoga can relieve a lot more than just backaches. Yoga can help you deal with other muscular and skeletal pains that are associated with the back. Back pain yoga mainly focuses on improving your posture, realigning the spinal column, and strengthening the back muscles. There are also many back stretching exercises included in yoga, which can help you improve overall back strength. The yoga poses for back pain, which are almost universally recommended, include Uttanpadasana (Raised Feet Pose) and Suptahasta Padangushtasana (Reclining Hand to Toe Pose).

In Uttanpadasana, you lie on a flat surface, on your back. Stretch your complete body on the floor, and then keeping the soles of your feet aligned to the floor, bend your knees. Inhale and raise the right leg. Keep your hands placed firmly at your shin when you do that. This pose helps you strengthen the entire length of the spinal column, helping you prevent spinal injuries and healing any of the existing ones. One of the other perfect yoga asanas for back pain includes Suptahasta Padangushtasana. In this pose, you should lie flat on your back and inhale. As you draw in a deep breath, spread your arms forward on either sides of your body and feel the air filling in your lungs. After your full breath is through, begin to exhale while moving your right leg up. Now inhale once again, and with your left hand, attempt to hold the big toe of your right raised feet. Initially, for a few weeks, you may not be able to hold on to your big toe. However, as your body becomes more flexible, you will be able to. While you are doing this, try and feel your body stretching. This is one of the best exercises for back pain that allows you to twist the spine in a transverse manner, allowing the muscles to stretch completely. This is one of the many back pain yoga poses that help you prevent a variety of injuries on the back. This exercise also helps in strengthening the spinal nerves and toning the spinal muscles.

One of the most common causes of back pain is spinal injuries. Due to spinal injuries, the pain in your back can be especially severe. If your back is already strengthened, you will not really need to worry about getting injured or having back pain. If you are looking for an exercise in yoga for lower back pain, you can try Kandharasana (Shoulder Pose). This is a pose in which you lie flat on your back, with your palms resting flat besides your hips. Raise and lower your hip with each movement of your breath. When you inhale, you can raise the hips and then lower them as you exhale. This exercise is one of the most suitable yoga postures for back pain, and it treats lower back pain in a very subtle fashion. Yoga for back pain during pregnancy is also possible. If you are pregnant and have experienced significant back pain, you can enroll yourself in a special program meant for pregnant women. In this program, you will be made to practice yoga for back pain relief during pregnancy. There are several different poses in these classes. You will be taught yoga for lower back pain poses as well as yoga for lower back pain relief. If performed properly, these yoga poses can be beneficial for your back pain as well as for your overall health.

Trikonasana (Triangle Pose) is another one of the effective back pain yoga poses, the variations of which may be performed during pregnancy. Trikonasana is based on a divine trinity principle and is therefore beneficial for the whole body as well as overall health. This yoga pose will benefit your internal organs, especially your back. The pose can also help release tension in your back, thus strengthening the back against any kind of spinal injury or disorders. Other yoga poses that can help improve your overall health conditions include Ardha Matsyendrasana (Half Spinal Twist Pose),  Dradhasana (Side Relaxation Pose) which is considered one of the best healing poses for aching backs, Marichyasana (Sage Twist pose), Bhujanagasana (Cobra Pose), Balasana (Child Pose), Bakasana (Crane Pose), Salabhasana (Locust Pose), Bidalasana (Cat Pose), and Matsyasana (Fish Pose). Today, yoga has become a preferred physical therapy for treating back pain because it not only helps tone and strengthen the muscles but also corrects the posture. However, in case you are suffering from a spinal injury, yoga is not recommended for you. In fact, in such a case, performing yoga may further complicate your condition. It is also recommended that you perform these yoga poses only in the presence of a trained yoga instructor.