Yoga for Back Pain: 5 Yoga Poses for Back Pain Relief Quickly

Yoga for Back Pain: 5 Yoga Poses for Back Pain Relief Quickly

Yoga is a wonderful experience that can keep back aches, neck aches, and body aches at bay, and that too, without all those bitter painkillers and pharmaceutical placebos. Given the sedentary lifestyles we all are living, it is easier to fall prey to prolonged sitting. This blesses our body with back pain. To add to it, we often sleep in an uncomfortable position at night that tends to escalate our pain. Thinking of popping a painkiller in your mouth? Well, for long-term relief, it is recommended to try some yoga asanas or poses for back pain.  

In this blog, Inner Yoga Training, the best , will be telling you about five fabulous and efficacious yoga asanas that can help one in alleviating back pain quickly. So, spread your yoga mats and get started:



  • Urdhva Mukha Pasasana


If your glutes and hamstrings are tensed, then you are bound to feel extreme pressure on your lower back. This asana helps in relieving the tension of the glutes as well as the hamstrings. The attendees at our frequently perform this asana. Lie on the floor and gradually, bring both your soles to the ground and spread your legs wide. Now, carefully, place your left ankle on the right thigh. Make sure that the foot is in a flexible position throughout. Now, take your left arm in between the space created by your legs and the right arm outside your right thigh. Grasp the fingers and interlace them. You can do this behind your knees as well as on your shins. All this while, keep your back and shoulders in a relaxed position. Hold this position for a good 1 to 3 minutes and then do it on the other side.



  • Supta Matsyendra Asana


This pose offers relief to your back as well as neck by relaxing the trigger points. In this asana, one has to lay on one’s back bringing the arms into a T-formation. Now, bring your news forward and place them in such a manner that they reach your chest. Maintain this position for a good 3 minutes. Then, gradually, move the knees backward while keeping your neck as well as your gaze neutral.  

You are recommended to touch your shoulder blade to the floor. While doing so if your knee doesn’t stay steel, then you can use a bolster or a block in between your knees.



  • Adho-Mukha Svanasana


The experts who undertake yoga instructor training Bali at Inner Yoga Training consider this to be a great pose for lengthening and decompressing the entire spine. It stretches the hamstrings as well, which will also help with lower back issues. From your hands and knees, tuck your toes under and rise to Downward Facing Dog. Start with your knees bent, back straight and long, and tailbone towards the ceiling. Slowly straighten and stretch one leg at a time back bringing the heel closer to the ground. Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Hold the position while breathing for a good 1 minute.



  • Salamba Bhujang Asana


If you wish to tone your spine and stimulate it at the same time, then you should try doing the salamba bhujang asana. This is also called the “sphinx pose “. It has been found that when we sit for a longer duration, our lower back flattens with time. This flattening of the back causes back pain. And this is where this asana comes into the picture. Salamba Bhujang asana helps in bringing back the curvature of your lower back.

In order to perform this asana, simply lie down on your stomach with your legs spread wide. Now, bring your elbows in the ambit of your shoulder blade. Adjust this position according to the pressure that you are feeling on your lower back. Stay in this position for a good 3 minutes. Now, lower your upper body a little, bring your elbows backward, and relax.  

If one wishes to have a deeper bend, then one can keep a block under their elbows.



  • Marjariasana


Popularly known as the “cat and cow pose “, this is a simple asana that can help in stretching your lumbar column as well as your glutes. It is regularly performed by the attendees of our 200 hours yoga teacher training. Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head. Continue according to the rhythm of your breath. Feel the muscles on your back, and take any additional movement that might feel good for you today. Move around and around for like 6 to 8 times and then relax.


Wish to learn more about asanas and their benefits? Sign up now for the best Yoga Alliance 200 hour certification extended by Inner Yoga Training to spread the benefit of yoga asanas by teaching them to others. Visit us at


Category YOGA