Top 13 Yoga Exercises To Avoid Backaches

—Know About The Yoga Postures And Positions That Prevent Back Pains

The old east originated meditative art- yoga is making a good impact in the present scenario.

yoga exercisesIt is adored all around the world and is supposed to be very effective in keeping body flexible and kept in good shape [Power yoga].

It has a wonderful therapeutic impact as well. Yoga is comprised of many postures and sets of breathing exercises (Pranayamas).

These yoga breathing exercises work on the muscles of the upper back to prevent it from pain or reduce the pain. Lowering stress is also shown to increase overall health and improves quality of life. Life insurance companies look at health and lifestyle to assess risk. They will give you a better deal if you are practicing Yoga.

Yoga postures too have the potential to decrease tension and stress, which sponsors back pain. Yoga teachers have tailored a set of postures and pranayamas, which are especially recommended to avoid or reduce back pain. A check on these breathing exercises and yogic poses listed below will surely help you.

1. Pelvic Tilt Posture

This is recommended to offer a support to the lower back. It also supports abdominals, sacroiliac joints and adjacent structures of the body. It is supposed to be wonderful in cases of problems related to the lower back.

Sometimes, poor posture and muscle atrophy cause severe jerks in the lower part of back, which are very painful. The pelvic tilt posture offers a spinal stabilization in such case.

yoga postures2. Triangle Pose

Triangle poses are effective on the hips, which have a brawny influence on the spine. The spine is directly associated with back pain.

Hence, a triangle pose is very effective in the reduction of back pain. Nevertheless, it is a bit bizarre type of pose but is very powerful in controlling back pain.

3. Side-Angle Postures

This posture is supposed to be great in alleviating back pains. Side-angle poses of yoga assist with postural conditions, which are very effective in back pain such as those that result from scoliosis and kyphosis. They are also effective in stretching the core muscles of the body, which includes the oblique abdominals too.

4. Standing Forward Bend Positions

This yogic posture is supposed to be a challenge for the performer’s sense of alignment. ‘Uttanasana’ is the most famous posture of forward bending. It works wonders with regard to problems of backaches.

It is considered to be a great posture to remove skeletal disk related ailments. However, you must be careful while performing yoga poses such as ‘Uttanasana.’ A wrong posture can increase the pain instead of diminishing it.

yogic poses5. Mountain Pose or Tadasana

The elevating yoga position is supposed to be very useful in alleviating back pain. This posture needs the utmost level of your attention because it offers the best results; that is if you know what you are doing.

It develops an ideal spinal alignment and offers an instant relief for back pains. It is also a must for patients with back pain.

6. Corpse pose

To get this yogic posture, lie flat on your back in a relaxed manner and raise your arms at your sides. Have your arms alongside your trunk but slightly away and have your palms facing upwards.

Spread your legs in a natural way. While performing this, you should turn your knees out slightly but if it hurts, perform the yoga in the best possible way of comfort. Release the tension and take deep breaths.

You must be feeling relaxed when you do this because this yoga posture is supposed to be a great exercise in getting a relief from backaches and other ailments as well.

7. Cat Stretch

It involves your back, knees and hands. You start with the hands and knees with a flat back, which brings your shoulders and hands in an alignment. This yogic posture is known for its gradual impact to help relieve backaches.

yoga pose8. Supported Bridge Pose for Back Pain

This yoga posture is very famous among people suffering from backaches. This is considered as a good exercise posture, as it makes a connection among different parts of body to provide support. This exercise is usually included in the must-to-do list of yoga postures.

9. Stretched Out Big Toe Pose

Also known as ‘Supta Padangusthana,’ this yogic asana needs a gentle stretch of hamstrings and calves. A stretching of these body parts brings an awesome improvement in the condition of the person, who is suffering from backaches [chiropractic therapy].

10. Supine Spinal Twist to get relief from back pain

This trunk rotation movement deals with the twisting of the spines. Nevertheless, it is not an easy deal for everyone but its results are truly worth the effort.

Note: People with degenerative disk ailments must be cautious while performing this yoga.

11. Cat-Cow Pose – Yoga for Back Pain – A Yogic Pose for Spinal Alignment

This pose offers a tremendous effect in dealing with backaches. It comprises functioning of Pilates, yoga and core strengthening asana. The cat-cow position is famed for its therapeutic results and it is widely performed nowadays.

yoga posture12. Yoga for Back Pain – Cobra Pose

Cobra pose is also known as ‘Bhujangasana.’

The movement of this posture asks one to lie-down on the floor on his or her stomach.

This is then followed by making an arch with the help of the performer’s forelimbs (hands).  This is a brilliant stretch exercise that has the capacity to provide a great relief to all who is suffering from backaches.

13. Pranayama (Breathing yoga postures to get relief from back pain)

As you know, Yoga is a complete package of different physical postures and breathing exercises. Its poses are great in terms of providing a relief for backaches but breathing exercises are also important.

They work as a stimulant for main poses and help you in thwarting irritating backaches.

yoga breathing exerciseAnulom vilom’ and ‘Nadi sodhan’ are the two most famous breathing exercises. These exercises work wonders in avoidance of a multitude of fatal ailments.

Incorporating functions of inhale and exhale, they let the body grasp more oxygen which is very helpful in blood purification. These asanas also decrease anxiety levels and make the mind calm.

A regular practice of these two exercises releases all the tension, which reduces the possibilities of severe backaches.

Though, there are various methods suggested by yoga experts to hasten an easier healing of the body, coupling it with a healthy diet is equally important. A person must take care of his or her dieting habits to put a control on the occurrence of ailments [Natural healing].

A hygienic food intake and good sitting posture will never lead you the pathetic condition of backaches. Moreover, because it is evident that many people are suffering from problems of continuous aches in the back it is widely recommended to get a good deal of vitamin D and calcium supplementation.

Lastly, one should not perform breathing exercises and yoga postures in a wrong manner for they only breed in health hazards instead of benefits.


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  1. Steve Delve says:

    This is a very good list of exercises. I have started my own website on the subject of the spiritual meaning of diseases not long ago. And i have published a few articles on back-pain and scoliosis there as well.

  2. It looks pretty easy, but when i fist time tryed to do these exercises, i understood that yoga is really difficult. I suggest everyone to try it.

  3. Sinus Relief says:

    Perfect! Your posts are really very useful to my dilemma. Back pain is really killing me. I’m going to give this yoga exercises a try. I hope my back pain will end afterwards. Thanks for posting!

  4. seriously, this blog is wonderful . I think im gonna stick around and read about 9 of your posts. Sincerely yours

  5. What specific asanas can you recommend to a beginner that aims to target her shoulder blades? I mean, I feel an awkward distress over my shoulder blades and I think yoga can help me!

  6. P K says:

    I have tried poses 2, 3 and 10 and have seen great relief from back tension. Muscle pliability also improved.

  7. kat says:

    It would be a great help if there were links to perform the specific poses instead of just a name and description for those not very familiar with yoga poses.

  8. shweta says:

    Dear Sir,i am 24 years old working woman.i have a sitting job(computer relate work) in the office.in the evening time my neck and back starts paining.as i am married so gets little time for myself after my office and home.kindly advice me some good exercise which can be done in less of time.

  9. Mark Montoya says:

    Great list. I’ve done a few of these and my back is already feeling better. Thanks!