Yoga – Effective exercises to get rid of Back Pain

yoga 2Are you living with back pain? Good news is coming your way.

For most of our lives, we take our backs for granted. But at some point in just about everyone’s life, our backs revolt and remind us that they need love and attention too. Mostly women experience the lower back pain during and later than child birth. Thankfully, for many of us, the pain is only temporary. But for others, it can be much more debilitating—and much more frustrating.

In severe cases, medical attention may be necessary and certain medication only gives a short term relief. There are now several pain relieving options out there that do not include medication. For example, have you ever thought about yoga as a way to relieve your pain? There is more to yoga than just enhancing your spiritual well-being.

If your pain is less severe, yoga poses are predominantly useful and may be able to help by strengthening the back, stretching it and improving circulation to the spine and nerves. Below there is a list of amazing yoga poses to take control of managing your pain without traditional medicines and targeted to ease back pain.

down-dog1.  Downward Dog Pose

There’s a reason Down Dog is one of the most iconic postures in yoga. Also this pose is a total body stretch that targets your back extensions. These large muscles form part of your lower back, support your spine, help you stand and lift objects.

1) Kneel on all fours, placing your hands, your knees, and feet hip-width apart.  Make sure your neck is in line with the rest of your spine.  Take care not to arch or curve your spine and keep it as straight as possible in this position.

2) Tuck your toes under your feet, inhale, and straighten your legs.  Exhale and gently push your heels down.  Tense the muscles just above your knees and pull in your thigh muscles.  Stretch through your arms, while pushing your sitting bones up toward the ceiling. Make sure to keep the outside edges of your feet squarely aligned with each other.  Hold for 10 breaths.

3)  Counter pose the stretch by bringing your knees back to the floor and sitting back on your heels.  Rest your hands lightly on your knees.


  • Strengthens and stretches the spine and neck.
  • Increases the spinal flexibility.
  • It can rejuvenate your entire body.

cat-cow-pose2. Cat and Cow Pose

This pose serves as an excellent warm up to other basic yoga poses.  The principles of control, power, and breath are essential when practicing your yoga poses.

1) Starting in the kneeling position, lean forward and place your hands face down on the floor directly under your shoulders with your fingers spread apart.

2)  Inhale and slowly extend your tailbone toward the ceiling.

3)  Exhale and reverse the pose, arching your back upwards.  Tuck your chin into your chest and round the spine, tucking the tailbone downward.  Repeat the pose 2-3 times.


  • This pose massages the muscles of the back
  • Improving your spinal flexibility and relieving lower back pain
  • It helps to rejuvenate the body
  • Lengthen the spine
  • Strengthens the chest muscles
  • Increases the lungs capacity
  • Soothes the mind
  • Helps to relieve insomnia, fatigue and headaches.

plowPose3. Plow Pose

Lying in a straight line on your back. Gradually raise your legs from the floor in order that your lower back starts elating up as of the floor. Continue on moving your legs forward, towards your higher body. Intend at touching your feet on the floor at the back your head.

Your hands can remain against your back for support, or you can clasp them together, keeping your forearms on the floor. Hold this as long as is comfortable to get a powerful stretch in your shoulders and spine. If this is too much, you can place a chair behind and you rest your feet on the chair.


  • stretches the shoulders and improves flexibility of spine
  • calms the brain / nervous system and helps relieve stress and fatigue
  • improves digestion
  • massages and stimulates the thyroid gland
  • massages abdominal organs and improves digestion
  • helps relieve the symptoms of menopause
  • flushes mucous from the lungs

Contraindications and Cautions:

  • neck or back problems
  • heavy period of menstruation
  • high blood pressure
  • eye or inner ear infection
  • asthma
  • pregnancy
  • diarrhea

childs-pose4. Child’s Pose

Child’s Pose is an active stretch and an amazing way to relax, it can stretch your entire back and your hips.

1)  Start in the kneeling position and slowly lower your buttocks toward your heels as your stretch the rest of your body down and forward.

2)  Rest your extended arms loosely on the floor in front of you with your palms down, your stomach comfortably on top of your thighs, and your forehead to the mat.  Let gravity take over and take care not to force your buttocks any closer to your heels than you are comfortable with.  You will feel a mild stretch in your buttocks, shoulders, and down the length of your spine.


  • Releases tension in the back, shoulders and chest
  • Recommended if you have dizziness or fatigue
  • Helps alleviate stress and anxiety
  • Flexes the body’s internal organs and keeps them supple
  • It’s great for your digestion. This is especially helpful if you have gas!
  • It lengthens and stretches the spine
  • Relieves neck and lower back pain when performed with the head and torso supported
  • It gently stretches the hips, thighs and ankles
  • Normalizes circulation throughout the body
  • It stretches muscles, tendons and ligaments in the knee
  • It’s super calming for the mind
  • Encourages strong and steady breathing

locust-pose7. Shalabhasana (Locust pose)

Shalabhasana gives the spine stretched, thus provides elasticity and relieves pain in the sacral and lumbar regions. The person who is facing slipped disc also gets relief from this asana. Shalabhasana provides gentle massage and acts like as antidote to back pain. It provides flexibility and brings endurance to the back. Shalabhasana is an effective yoga exercise for back ache.

  1. Lie on your belly with your arms along the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so your coccyx presses toward your pubis.
  2. Exhale and lift your head, upper torso, arms, and legs away from the floor. You will be resting on your lower ribs, belly, and front pelvis. Firm your buttocks and reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other.
  3. Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back.
  4. Look either directly forward or a little upward and be careful not to push your chin forward or put pressure on the nape of your neck. Keep the base of the skull lifted and the back of the neck long.
  5. Remain in this pose for 30 seconds to a minute and release with an exhalation. You can take a few breaths and perform the steps 2 to 3 more times if you feel like it.


  •     Strengthens the muscles in the lower back.
  •     Improves flexibility in the back. Improves posture.
  •     Particularly recommended for relieving lower back pain and sciatica.
  •     Massages to the internal organs.
  •     Improves digestion. Stimulates abdominal organs.
  •     Strengthens the shoulders and arms.
  •     Helps relieve stress.

You do not have to let back pain control your life anymore. Yoga is a great way to alleviate chronic pain and soreness through stretching and strengthening.  As with any new fitness regime, it is always a good idea to talk to your doctor first before you start any physical activity.

1 comment

  1. Linda Davidson

    Thanks for general infor on Yoga as pain management. I have been advised by many that Yoga would indeed provide pain management for my back issues which include a rather severe scoliosis condition as well as degenerative disc. How do I locate a yoga instructor in my area that is experienced with stretches and poses that target scoliosis pain? I’m very ready but want to make sure I have the right instructor for me. Thanks for any advice.

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