4 Yoga Poses for Back Pain

If you're dealing with back pain, yoga can be a great way to relieve tension and strengthen the muscles that support your spine. Here are four effective yoga asanas to help alleviate back pain:

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

• Helps improve flexibility and mobility in the spine.

• Relieves tension in the lower back and neck.

How to do it:

• Start on your hands and knees in a tabletop position.

• Inhale, arch your back, lift your head and tailbone (Cow Pose).

• Exhale, round your back, tuck your chin to your chest (Cat Pose).

• Repeat 5-10 times with slow, controlled movements.

2. Child’s Pose (Balasana)

• Stretches the lower back, hips, and spine.

• Provides gentle relief for back pain and stress.

How to do it:

• Sit on your heels and extend your arms forward while lowering your torso.

• Rest your forehead on the mat and relax your entire body.

• Hold for 30 seconds to 1 minute, breathing deeply.

3. Downward-Facing Dog (Adho Mukha Svanasana)

• Strengthens and stretches the back, hamstrings, and shoulders.

• Helps reduce stiffness and improve posture.

How to do it:

• Start in a tabletop position, tuck your toes under, and lift your hips up.

• Straighten your legs as much as possible while keeping your heels towards the floor.

• Keep your hands shoulder-width apart and head relaxed.

• Hold for 30 seconds to 1 minute.

4. Sphinx Pose(Salamba Bhujangasana)

• Gently stretches the lower back and strengthens the spine.

• Improves posture and relieves tension.

How to do it:

• Lie on your stomach with your elbows under your shoulders.

• Press your forearms into the mat and lift your chest, keeping your lower back relaxed.

• Hold for 30 seconds to 1 minute.