What are the best 3 yoga poses for back pain?

We’ve been explaining how to do various Yoga Poses on our blog, but did not point out specific points on how each pose could heal illnesses such as back pain and so forth. In this episode, we will list down the 3 best yoga poses for back pain that you can practice on your own and experience the magic healing. These practices have been approved by our professional and trained Yoga Coaches.

1. Balasana (aka Child’s Pose)

This is usually referred to as one of the easiest Yoga Poses in Yoga besides Savasana (Corpse Pose). It’s a gentle pose that can help you release pain in your back by stretching your lower back and ease lower back pain.

balasana pose

How to do a balasana (Child Pose)

Starting on your hands and knees, sit back and bring your hips toward your heels.
Then, stretch your arms out in front of you and place your palms on the floor.

Relax your forehead to the ground and pause for some big, deep breaths. If you cannot bend or reach all the way down to complete this pose as pictured, don’t worry. Do not push your body any further than it can naturally stretch. 

2. Chakravakasana (aka Cat Cow Pose)

Best known for massaging your spine, the cat cow pose (aka Chakravakasana) helps to target the lower, middle and upper back pain.

How to do a Chakravakasana;

Start on your hands and knees with your hands shoulder-distance apart and your knees hip-distance apart.

Slowly inhale and look upwards towards the sky, slightly arching your back as you do so.

cat cow pose up

Then, as you slowly exhale, look back down towards the floor while drawing your belly button towards your spine, arching your back.

cat cow pose down

Repeat this process as many times as you like, continuing to match the movements to your inhales and exhales

3. Bhujangasana (aka Cobra Pose)

Another yoga pose to help stretch the back and ease back pain, cobra pose (aka Bhujangasana) is also very simple.

cobra pose

Start by lying on the floor, on your front. Stretch your legs back and keep the tops of your feet facing the floor. Press the tops of your feet, thighs and pelvic bone into the floor. Place your hands on the floor under your shoulders, hugging your elbows into your sides.

Inhale and straighten your arms to lift your chest off the floor, keeping your pelvic bone in contact with the floor. Hold for 15-30 seconds, taking some deep breaths. Release back to the floor as you exhale.

Additionally, you can watch one of our reels on Instagram listing some Asanas you can practice to reduce back pain.

With assisted help by a professional FlexifyMe Coach, you could start experiencing changes to your back pain in a few weeks. Our coaches are professionally trained and they’ll usually recommend you to see a doctor if the condition seems to be beyond Yoga or other reasons. You can read more about how some of our clients have transformed after opting Online Yoga with us.

Frequently Asked Questions

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Dr. Koshal Rathore
Dr. Koshal Rathore

With over 8 years of experience as a Yoga Therapist, I blend ancient Yogic wisdom with contemporary research to manage chronic pain and improve overall well-being. Holding a Master's in Yoga Therapy and currently pursuing a PhD, my expertise extends to areas like weight loss, flexibility, stress, diabetes, and prenatal care.

My research on the effects of Yoga on Musculoskeletal disorders was recognized in the 'UGC Care Journal'. As the Head of Yoga at FlexifyMe, my dedicated approach supports individuals globally, offering specialized online Yoga and Physiotherapy sessions, emphasizing a vision of a pain-free world.

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