The Top Yoga Poses for Back Pain Relief and Prevention


Marjaryasana/Cat-Cow Pose

This pose mobilises and stretches the spine, back, and shoulder muscles, making it an effective pose for relieving back pain.


Adho Mukha Svanasana/Downward Facing Dog Pose

This pose strengthens the deep abdominal muscles and relieves back pain and sciatica by improving lower back posture.


Trikonasana/Extended Triangle

A standing posture that stretches the spine, groin, and hips, and relieves sciatica, backache, and neck pain.


Salamba Bhujangasana/Sphinx Pose

This posture tones down the spine and stimulates the sacral-lumbar area, helping attain the proper lower back curvature.


Bhujangasana/Cobra Pose

An effective pose for back pain, as it stretches the abdomen, shoulders, and chest, soothes sciatica, and strengthens the spine.

Source: Dinodia

Salabhasana/Locust Pose

This posture is a gentle backbend that strengthens the torso, back, legs, and arms, and relieves fatigue and lower back pain.


Setu Bandha Sarvangasana/Bridge Pose

This asana ignites and strengthens the core abdomen, controls pelvic tilt, and stretches the spine, relieving back pain and headaches.


Ardha Matsyendrasana/Half Lord of the Fishes

This posture energises the spine and relieves backache by twisting the spine, improving mobility and flexibility.


Supta Matsyendrasana/Two-Knee Spinal Twist Pose

This asana restores mobility and movement of the spine and back, and relieves stiffness and pain in the hips and back.


Balasana/Child’s Pose

This posture helps to take the lower back pressure off, stretches and decompresses the spine, and relieves back pain.


Kapotasana/Pigeon Pose

This pose opens the hip joint, brings flexibility and mobility to the joint, and relieves hip pain and mild pain in the lower back.


Urdhva Uttanasana/Upward Forward Bend

This asana relieves back pain by stretching the hamstrings and muscles in the back.


Uttanasana/Standing Forward Bend

This is a basic asana that stretches the calves, hips, and hamstrings, strengthens the quadriceps, and relieves back pain.



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