Yoga For Backache: 8 Poses To Ease The Pain

If you suffer from a bad back, whether it be chronic back pain or the occasional muscle spasm then you know how painful backache can be. While massage and pain medication can definitely help, one of the best ways to ease your back pain is to strengthen your core and improve your posture.

The following yoga poses for backache are great for anyone who wants back pain relief fast. If you have backache in conjunction with sciatic nerve pain, try these yoga poses that work great for sciatica.

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Can yoga help with back pain?

As long as your back pain isn’t too extreme, doing yoga for backache can really ease your suffering and work out any tight muscles in the process.

A consistent yoga routine can also work on weak core muscles that can cause you to put undue pressure on your lower back.

A July 2017 study published by the American Journal of Preventive Medicine studied 150 veterans who went through a 12 week yoga program. The study found that those who did yoga regularly experienced less back pain and a subsequent decrease in their use of opioids for pain relief.

Is Hot Yoga good for back pain?

Hot yoga (also known as Bikram yoga) is practiced in a specially heated studio. There is a specific set of yoga poses that you do in a Bikram yoga class and many of them are very beneficial for back pain.

As the room is heated to about 40 degrees, your muscles are warm and more supple meaning that you can stretch more. This can really help with lower back pain in the same way that sitting in a hot tub might ease your backache.

Note that you should not do hot yoga if your are pregnant or nursing. It’s best to speak to your doctor before starting a Bikram yoga, or any other yoga routine.

What yoga poses are best for lower back pain?

Get started with some yoga for backache with following yoga asanas. They are great for stretching your back muscles and nearby areas that can often result in back problems such as tight hips and hamstrings.

The key to easing your back pain is to start gently and to not push yourself to the point of pain.

If the stretch doesn’t feel good, stop and try something else. Listen to your body and stretch only as much as you can comfortably.

Yoga For Backache: 8 Poses That Work

1. Supine Twist

This pose is great for twisting your body and opening up your hip flexors. Sit with both legs in front of you then cross one over the other. Hold onto your knee and look over your shoulder. Repeat on the other side.

2. Cobra

Cobra is an easy pose to do that can ease back and shoulder tension. Lay on your stomach with your hands flat by your ears. Gradually push up until you are resting on your forearms. Hold the position for 30 seconds.

3. Camel Pose

I found camel pose to really help when I was struggling with backache in pregnancy. It’s especially good if you spend a lot of time at a desk as it kind of “reverses” your natural slumped position.

Start sitting on your knees then lift up. Place your hands on the small of your back with your elbows pointing backwards. Arch your back and lift your face to the sky.

4. Pigeon

Pigeon is a harder pose to get right but it is worth the effort! It is great for stretching your hips and helping with lower back pain. Start in downward-facing dog or table top (all fours). Swing one knee through your hands until it is in front of them. Lay the leg down so the ankle crosses your body. Ease your back leg down until it is flat on the floor.

5. Standing Forward Bend

Use a brick or chair if you can’t get down quite to the ground with this one. You can also grab onto your shins as you hold the pose.

6. Downward Facing Dog

This is classic yoga for backache asana! Start standing straight and move into forward bend (above). Walk your hands out in front of you until your body mades a triangle. Try and push your heels down on the ground as much as possible. You can then move into pigeon pose if you are feeling confident!

7. Upward Facing Dog

At a glance, this looks exactly like cobra pose but in fact, it is quite a bit harder to execute. Start off exactly like cobra but push off from your hands and lift your hips and upper thighs off the ground. This is a really good strengthening pose too.

8. Cat/Cow Pose

This pose is fantastic for any kind of back problems and is a perfect pose to do as part of your morning stretches.

Start off on all fours with your back arches and head back. Then gradually transition to a rounded back with your chin tucked in. Think of a cat stretching after a long nap.