Back pain causes discomfort when sitting, sleeping, and doing daily activities. Prolonged low back pain can cause irreparable muscle damage and can become permanent if not treated on time.

The lower back or lumbar region can be an area that we often feel sensitive about at some point in our lives. Whether we sit a lot during the day or have to move around a lot, the lumbar spine can be affected. Either way, back pain can seriously affect your mood and your day. Back pain can be caused by sitting or standing for a long time. Sometimes lifting something heavy without proper technique or tension can cause back pain from awkward movements. One can opt for yoga teacher training India to experience the benefits of this practice. 

Does yoga help with back pain?

Yoga can be very helpful in lengthening the spine and stretching and strengthening the back muscles. When these back muscles are strengthened, your posture improves, which takes the strain off your back. Therefore, it can help reduce lower back pain in general. Regular stretching can improve spinal flexibility by increasing blood flow to these tight muscles. Yoga poses can relieve back pain and help strengthen and calm the mind.

Yoga as Backpain Therapy

Yoga can help you build strength and add flexibility to your spine. Yoga asanas and meditation techniques can help you strengthen your body and mind to overcome ailments and make treatments more effective. 

Yoga can be an effective way to alleviate lower back pain, as it helps to stretch and strengthen the muscles in the back. Here are a few yoga poses that may be helpful for lower back pain:

  1. Balasana (Child’s Pose): This pose stretches the muscles of the lower back and hips. To do this, kneel on the floor and sit back on your heels, then stretch your arms forward and rest your forehead on the floor.
  2. Chakravakasana (Cat-Cow Stretch): This pose helps to relieve tension in the lower back and stretches the spine. To do this, start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, lift your head and tailbone and arch your back, then exhale and round your spine, tucking your chin to your chest.
  3. Bhujangasana (Cobra Pose): This pose strengthens the muscles of the lower back. To do this, lie on your stomach and place your hands under your shoulders, then press into your hands to lift your chest off the floor.
  4. Adho Mukha Svanasana (Downward-Facing Dog): This pose stretches the hamstrings and lower back. To do this, start on your hands and knees, then lift your hips up and back, straightening your arms and legs.
  5. Eka Pada Rajakapotasana (Pigeon Pose): This pose stretches the hips and lower back. To do this, start on your hands and knees, then bring one knee forward and extend the other leg back, lowering your hips to the floor.
  6. Urdhva Mukha Pasasana (Needle Threader Pose): This pose stretches the thighs, outer thighs, lower back and spine. To start, lie on the floor with your feet touching the floor, feet hip-width apart. Place your right ankle on top of your left thigh and bend your leg throughout the pose. Place your right hand between your legs and your left hand on the outside of your left thigh. Interlace your fingers behind your knees or at your shins, depending on the space available. 


Be careful not to strain your back. Do it slowly and gently at first. You can use blocks and padding as a start to reduce discomfort. As you get stronger and have more back and abdominal strength, you can deepen your workouts. Avoid any exercise that involves intense back bending. We recommend that you consult your doctor before starting any of these yoga asanas if you have serious problems with back pain, pain from a herniated disc or sciatica, or major abdominal surgery. 

Moreover, you can learn most amusing yoga practices at Ekam Yogshala that offers the best yoga teacher training in Rishikesh, India

Author Bio:

Devakar Sandhu likes to spread the awareness of yoga among people helping them to live healthy and without tension. He is also Founder of Ekam Yogashala, A Yoga Teacher Training School Based in Rishikesh. EKam Yogashala offers 200 Hour Yoga Teacher Training India (Rishikesh, Kerala, Nepal and Dharamsala)