Yoga for Back Pain – How Choose the RIGHT Poses

How to do Yoga for Back Pain

Yoga for back pain and how choose the right poses? Yoga may be the most effective exercise for lower back pain relief, according to research. A Health-First reporter says that twisting your body in awkward positions could be the right thing to help lower back pain.

Yoga may be effective at relieving pain from back problems. But, you need to be able to identify the right poses, their duration, the best way to move them and the sequence they should be done.

I can imagine a reader saying, “Wait…if it takes me through that, then perhaps I should just take some painkillers to call it a day.”

If so, I am not trying to discourage you from Yoga to relieve back pain. It is best to learn the proper poses for your back pain to make it a habitual and lasting alternative to drug-prescribed drugs.

Woman stretching while doing yoga

I will show you the most common and simple, but effective back pain poses. You’ll also be given instructions on how to correct the spinal motions. Also, I will address the time requirements for these poses.

These poses should be taught only by a Yoga Instructor.

If you are able to grasp the basic concepts, then you should be able at least to practice these poses at your home.

Here are some top positions to help back pain. Since the purpose of these poses is to alleviate back pain more than exercising, you don’t need to hold them for longer than 5-15 seconds. This depends on your level of comfort. It is strongly recommended to use a yoga mat or another soft surface for these asanas.

Top Yoga Poses to Relieve Back Pain

The Shoulder Stand (Savangasana)

This, my friends, is a known panacea for just about any human problem. It’s not difficult to do. However depending on the severity, you might need to be cautious.

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-Fold a thick blanket onto the floor. Place your yoga pad on top. Lay on your back.

-Slowly raise your legs. Lift the trunk, hips, legs and trunk to a vertical pose

-Rest your elbows on the floor and support your back with both of you hands.

-Raise the legs to make them vertical. Press your chin against the chest.

-This pose requires that the back of the neck, posterior part, and shoulders touch the ground while you are performing it. (I am certain that you will say “Hey…this is Yoga!”

-Breathe in five counts (5-5-5 for retention, inhalation, and exhalation).

-Don’t allow your body to shake.

Try the following to add to the Shoulder-Stand.

Bridge Pose (Sethu Bhandasana)

Stand in the Shoulder Stand Position and extend your legs. Next, bring your feet to the floor using your feet. The spine should be bent in the opposite direction.

Fish Pose (Matsyasana)

Recover your balance by lying on your stomach. Place your hands on the bottom of your thighs and stretch your legs. The elbows can be used to lift the chest. After that, you can rest your head on the top of your head by bending your neck as far as possible backwards.

Suggested Time:

You can use the ratio below for the timing of the execution of these three poses.

6:1;2 (meaning, the fish position is held for a thirty-three minutes in the shoulder stand while the bridge pose holds for half the time. This is six times the time that was spent in shoulder-stand.

Alternatives include a bridge pose that you can skip and a 2:1 ratio (shoulder/stand to fish pose). But this is only for those who intend to hold the parent pose (shoulder/stand) for just a few seconds.

The descriptions of these poses have been very detailed. This is not to say that I don’t intend for you be fully informed. But it is because of the time and space constraints. I will briefly cover the other poses you may want to include after you have completed the sequence. This is if it’s something you want to do. If you do not want to start at the stage, it is possible to just continue reading.

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Yoga for Back Pain: Choose the RIGHT poses (Part 2)

In Part 1, I explained in detail how the shoulder stand sequence can be used as a Yoga exercise for back problems. Let’s look at the rest.


Wind Relieving Pose (Vatayanasan)

Place your feet flat on the floor. Now, take a deep breathe and hold it. Now, cross your right leg at your knees and push the folded leg against you abdomen. Do this while keeping the other leg straight. Switch legs and continue the sequence.

5-15 Seconds

Plough Pose

Your blanket should be placed on your back so that you can lie flat on the blanket. Place your hands palms on the thighs and keep them there. Gently lift the hips and lumbar area of your back, and then bring the legs to the floor. You need to be as deep as possible in your stretch for your lower back.

5-15 Seconds

Forward Bend (Paschimothanasana)

Place your blanket on your back and place your arms above the blanket. Keep your legs and knees on the ground. Stiffen your body. Slowly raise your head to the top and then sit down. Now, exhale until your feet, ankles, and heels are caught. Your face may be buried between your knees.

5-15 Seconds


Yoga for Lower Back Pain

Inclined Plane Pose – Purvottanasana

You can rest your hands on your heels, while keeping your body straight.

5-15 Seconds

Bow Pose – Dhanurasana

This pose is considered the best for backward bends. Lie Prone onto the blanket. Relax the muscles. Now, extend your legs above the thighs. Now grab the right foot with the right hand and hold the left leg with the left. To raise your head, body, knees and neck, pull at the legs using your hands. The abdomen will be supported by the rest of the body.

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Wheel Pose – Chakrasana

Lie down. Bend the arms and legs. Release your body by raising it and laying on your hands and feet. Your head should be firmly buried between your shoulders.

5-15 Seconds

Yoga for Back Pain Cure

Spinal Twist – Ardha Matsendrasana

-Sit down on the floor, your legs in front of you.

-Bend your right ankle, raise your right side over your left and place your right heel on the ground next to your left.

-Sitting straight, place your left hand on the right side and elbow on the left side of your right knee.

-Turn your right arm to the side so that your left fingertips touch your right knee.

You should not go further than your back is comfortable. According to the severity of your case it is advised that you only do so if you are comfortable.

5-15 Seconds

Beginner Yoga Pose for Back Pain

Savasana – Corpse Pose

This is relaxation pose. It is known that this relaxation pose can be induced by the spinal twist. Try it for yourself.

Lay flat on your back, arms and legs out.

-Breathe in counts of 5, that is in a proportion of 5:5;5


-Lay down as you would like and mentally send relaxation messages such as “My ….. hereby relaxed” to your body parts (filling in any empty space). Always start at the toes, work up.

Also, Yoga is based on healthy eating habits. Hippocrates’ quote “Let food be your medicine …”” is a great example of this.

All things considered, ensure your diet is mostly made up of fresh and cooked fruits, vegetables, and other healthy foods.

This will alleviate constipation. I remember this from a time when my father was sick. After suffering severe back pain for several days, an alternative doctor advised him to eat plain fruits on one night. Two to three hours later, he was to be instructed to drink laxative herbal tea. The pain miraculously disappeared after having a full bowel movement. You may also like this tip.

All these points will hopefully help you use yoga for pain relief. Go ahead, give it another try.