Yoga Poses for Back Pain Relief

Have you ever found yourself holding your back after sitting for hours at work? Or felt pain when lifting something from the floor? These moments of discomfort are easy to ignore, but over time, this ignorance can lead to chronic back issues.

Sitting for long hours, poor posture, and lack of movement are some of the biggest reasons back pain is so common today. However, the good news is that regular exercises like yoga can reduce back pain and strengthen your spine, providing you with a more muscular back.
This blog will show you four easy yoga poses you can do at home to feel better and manage your back pain. Let’s get started!
 

4 Easy yoga poses you can practice at home

1. Cat and Cow Stretch

This is one of the best yoga poses to help you with lower back pain. It helps release the tightness in the lower back and pelvic area, making it ideal for anyone whose back feels stiff from sitting for long hours. 
This stretch moves the spine through its full range of motion, helping to relieve tension and improve posture

How to do it?

• Kneel and start on your hands and knees, with your hands over the shoulders and your knees under the hips. Keep your hands shoulder-width apart.
• Push your hips back slightly and let your belly drop towards the floor as you look up towards the ceiling. Make sure to inhale during this part of the movement. This is the “Cow” position.
• Exhale and slowly round your spine, tucking your chin toward your chest. This is called the “Cat” position. 
• Repeat this flow for 10–15 repetitions.
   

2. Two Knee Spinal Twists

A yoga pose that again stretches your spine and helps with pain in your lower back, spine, or hips caused by everyday activities.

How to do it?

• Lay on your back with arms extended to your side and bring your knees up to 90 degrees.
• Without moving your upper body, slowly twist your hips to one side and go as far as you can.
• Stay here for 15-30 seconds, and then switch the side.
• Repeat this 10 times in total (5 on each side).
   

3. Kneeling hip flexor

A static stretch for releasing tension in the hip flexors that are often tight on most people. Doing this will help ease lower back discomfort.

How to do it?

• Start this stretch by kneeling on a yoga mat with one knee on the ground and the other foot in front.
• Form a 90-degree angle with the knee.
• Your back leg should remain in contact with the floor.
• Squeeze your left glute muscles and shift your hips forward.
• You should feel the stretch in the hip on the leg on the ground.
• Hold the position for 20 seconds and then switch legs. Do it 2-3 times.
   

4. Child’s Pose

The child’s pose is beginner-friendly, which provides a good stretch to the hips, legs, and back muscles. It is also a great way to relieve stress, relax your mind, and promote a sense of calm.

How do you perform a child pose?

• Kneel and sit on the heels. 
• Afterwards, you must spread your knees out as much as your hips.
• Breathe out and rest your belly between your thighs.
• Place your head on the yoga mat. 
• Stretch your arms in front of you with palms toward the floor.
• Hold this position for 15-20 secs.
   

To start seeing results, aim to do these stretches daily. It will hardly take you 15 mins, but doing it consistently can help you with the pain. You can slowly add new exercises to your routine. 
If you are looking for a yoga instructor who can guide you, then at TruePal, we create a personalized yoga plan that addresses your specific needs, ensuring you get top-notch care and support. Book a session with us today and take the first step towards a better you.
 

Additional Tips for Back Pain Prevention

While yoga will help with back pain, here are some lifestyle tips that you should follow to ensure you have a healthy back:

• Good Sitting Posture: Avoid hunching your back while sitting. Use a chair that supports your lower back and helps you maintain an upright posture
• Take Movement Breaks: It's common today that we sit all day long. We are not meant to sit for such extended periods. Stand up and stretch every 30-45 minutes when working at a desk.
• Strengthen Your Core: A strong core supports the spine. Include exercises like planks, bridges, and leg raises into your routine to reduce the risk of pain.
• Check Your Weight: Being overweight can put extra pressure on your lower back, leading to discomfort. Keeping your weight in the healthy range supports your back and protects other joints, like your knees, from added stress.
   

Conclusion

You are only as young as your spine, so it’s essential to maintain your back health by being proactive. Start taking steps like practising yoga, strengthening your core, and maintaining proper posture to prevent any kind of significant problem in the future.
 

FAQs 

1. How often should I practice yoga for back pain relief?

Consistency is the key. You don’t have to spend hours doing yoga every day. Just commit to what you can do as per your schedule. Start with 15-20 minutes of yoga 5 times a week and gradually increase the duration once you have built the habit.

2. Can yoga help with chronic back pain?

Yes, yoga can help in managing chronic back pain. Regular practice helps strengthen the muscles around the spine, relieves tension or tightness, improves flexibility, and promotes better posture, all of which can reduce pain.

3. Are there any specific yoga poses I should avoid with back pain?

Suppose you have a history of back injuries or experience chronic pain. In that case, it's essential to be cautious with specific yoga poses, particularly deep bends and the form with which you perform stretches.
We recommend working with an experienced yoga instructor to ensure you're practising it safely. At TruePal, we create a personalized yoga plan that addresses your needs, ensuring you get top-notch care and support. Book a session with us today and take the first step towards a better you.

4. How long will it take to feel relief from back pain with yoga?

The time it takes to feel relief is subjective and depends on the severity of your back pain and how diligently you practice. Some people can see results within a few days, while others might take a few weeks of practice.

5. Can yoga replace physical therapy for back pain?

Yoga can help relieve back pain, improve flexibility posture and strengthen muscles, but it may not replace physical therapy specifically meant to address specific injuries. We recommend checking with your doctor once regarding the approach you must follow to fix your problem.