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Yoga Routine To Relieve Back Pain

Yoga Routine To Relieve Back Pain

Yoga routine helps stretch the muscles of the back to speed pain relief. Besides, its regular practice strengthens the area and reduces the risk of injury.

Yoga exercises to relieve back pain are a great complement to relax the muscles and combat the symptoms derived from stress. Although several factors affect this condition, the stretching and breathing of this discipline help alleviate it.

Although many prefer to rest against muscle tension, practicing yoga has more beneficial therapeutic effects. Also doing it regularly has become an effective method of relieving chronic or recurring pain.

However, it is essential to know how to choose an appropriate posture, especially when there is not enough experience with the exercises. And because of this, below, we want to share a simple routine whose focus is the work of this part of the body. Do you dare?

Yoga Routine Or Postures To Relieve Back Pain

1. Child’s Position

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The “Balasana” or child’s place is one of the ways to practice yoga to alleviate back pain. And it is an active stretching of the spine that calms stiffness and tension by improving circulation and relaxing muscles.

What Should You Do?

  • Get on your knees first, with your glutes resting on your heels.
  • Then bring your head down to the floor until you touch it.
  • Hold onto your arms at your sides to relax much more.
  • Try to hold the pose for 15-20 seconds while taking a deep breath.

Note: If your head does not reach the ground or if you feel discomfort, use a support pillow.

2. Cat


The cat pose, known in yoga as “Bidalasana,” is a complete exercise that reduces tension on the back and cervicals. Due to the movements, it involves, it favors the use of synovial fluid to keep the spine flexible and healthy.

What Should You Do?

  • Pulling from the child’s position, get up. Stretch your arms and arch your spine upwards (like a cat).
  • Keep your head down, like you’re trying to touch your belly with your forehead. Also, keep your knees and top of your feet off the ground.
  • Next, straighten your back and hold it steady for a few seconds. At the similar time, raise your head and look forward.
  • Go from one position to another, with slow movements and doing breathing exercises. For example, inhale in the first position and exhale in the next.

3. Triangle


The triangle pose or ” Trikonasana” is a yoga exercise to relieve back and neck pain. It also gives greater flexibility to the hips and spine, helping to avoid the risk of injury.

What Should You Do?

  • First, stand up and spread your legs slightly more than shoulder-width apart. Then, touch the left leg with the hand on the same side.
  • Next, stretch your right arm toward the ceiling, just as your head.
  • Try to keep your left leg straight and the other slightly bent.
  • Finally, repeat the exercise to the opposite side and rest.

4. Grasshopper Posture

Grasshopper Posture

The “Salabhasana” or grasshopper posture is a whole exercise to stretch and relax the muscle groups of the body. Since it fully stretches the spine, it favors the relief of back pain. Besides, it allows working the abdomen and shoulders.

What Should You Do?

  • First, lie face down on the yoga mat, resting on your waist.
  • Then raise your legs and chest so that they cannot touch the ground.
  • Hold onto your arms at your sides, with your fingers pointing toward the back of your body.
  • Grip for 20 to 30 seconds, breathing normally.

5. Pigeon Yoga Routine Or Posture

Pigeon Yoga Routine Or Posture

The pigeon posture or “Salamba Kapotasana” is a problematic yoga workout to get rid of spinal pain. It includes movements that increase the flexibility and strength of the muscles surrounding the spine. In turn, it strengthens the glutes, hamstrings, and twins.

What Should You Do?

  • First, get down on your knees and place one leg bent forward.
  • Stretch the other leg back and put your hands on the floor at the sides of the body.
  • Next, you must stretch your groin to the ground. To do this, move the heel away from the bent leg and lift the knee. Also, contract the gluteus so that it does not “pry.”
  • Bring the coccyx towards the pubis, tighten the abdomen, and bring the shoulder blades together to direct them towards the coccyx. To finish, stretch your arms over your head with your palms together.

Note: To decrease pressure on the hip, push with your hands on the floor.

As you can see, the yoga routine to relieve back pain is very simple and does not require much experience. But you have to find a quiet and comfortable place where you can focus 100%.

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