15 Must-Try Yoga Poses for Back Pain for a Healthy Spine

Spinal issues and back pain are some of the most common ailments that adults today suffer. That can originate from a lack of physical activity, poor posture, and prolonged sitting hours. Many excellent workouts can help you avoid and alleviate back pain; among them is the ancient art of yoga. With regular yoga asanas, you can ensure that your spine remains flexible and strong, thus avoiding back ailments like slipped discs and pain. 

Here are 15 effective yoga poses for a healthy and supple spine

1) Child's Pose (Balasana)

One of the most accessible poses to try for back pain is Balasana. It gently stretches the lower back and provides back pain relief.

Here's how you can perform the Balasana pose: 

• Lower yourself down on your hands and knees. 
• Move your arms forward and gently rest your forehead on the ground.

2) Cat-Cow Stretch (Marjaryasana-Bitilasana)

You can proceed directly to the Cat-Cow pose after the Balasana in sequence. That grand pose rounds out your back and improves spine mobility. Any tension in your back will be instantly relieved with the Cat-Cow pose. 

• From the Balasana pose, raise yourself back on your hands and knees.
• Raise your head and arch your back as you inhale (Cat).
• Lower your head and round your back as you exhale (Cow).

3) Downward-Facing Dog (Adho Mukha Svanasana)

Another excellent yoga pose for back muscles is the downward-facing dog. It engages the entire body but primarily targets the spine and core.

• Start with lowering yourself on your hands and knees.
• Slowly raise your hips to form an inverted "V" shape.
• Ensure your legs are straight as you hold the pose.

4) Cobra Pose (Bhujangasana)

The cobra pose beautifully stretches the back, giving your spine some excellent elongation. Additionally, it opens the rib cage and improves lung function.

• Lie flat on your stomach with palms under your shoulders.
• Raise your head and chest while keeping your hips on the ground.
• Hold the pose for as long as possible.

5) Child's Pose Variation with Side Stretch

A simple modification of the Balasana can engage the side muscles of the back. You can add this pose in the sequence after the Balasa for a more rounded back stretch.

• Get into the Balasana position.
• Move both hands to one side to stretch the back.
• Repeat the same movement on the other side.

6) Bridge Pose (Setu Bandhasana)

The Bridge Pose is a yoga posture that involves lifting your hips and chest off the ground, improving your back's strength and flexibility.

• Lie flat on your back.
• Bend your knees and lift your back and hips towards the ceiling.
• Your head and chest shall be in contact with the ground.
• Ensure your spine is parallel to the floor.

7) Extended Triangle Pose (Trikonasana)

The Triangle pose is a standing pose that gently stretches the back muscles and spine. It's one of the best morning yoga poses for people with knee problems who cannot perform sitting poses.  

• Stand upright with your feet placed more comprehensively than your shoulders.
• Raise your arms to your sides.
• Now, reach with one hand for your foot on the opposite side.
• On the same side, move your other hand towards the ceiling to form a triangle.

8) Thread the Needle (Parsva Balasana)

That is another modification of the Balasana with an added movement that releases tension from the upper back and shoulders.

• Start with the standard Balasana pose.
• Thread one arm below the other and stretch to the opposite side.
• Repeat the same with the other hand.

9) Seated Forward Bend (Paschimottanasana)

The seated forward bend may take some effort to master, but once you do, it benefits your back tremendously and improves its agility and flexibility.

• Sit on the floor on your sitting bones with your legs stretched forward.
• Tilt forward at your hips with outstretched arms.
• Bend till you can reach your toes as much as possible to provide maximum stretch to the back.

10) Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)

This pose is an excellent and highly effective way to alleviate lower back pain by lying down.

• Start by lying flat on your back.
• Raise your leg, keeping it straight, and touch your toe with an outstretched hand.
• Ensure your arm is also straight and repeat on the opposite side.

11) Sphinx Pose

The Sphinx pose is a gentle back-bending pose that subtly stretches and curves the spine. Regularly practicing this pose can help reduce back pain. 

• Lie flat on your belly
• Raise yourself on your forearms and lift your chest like a Sphinx

12) Puppy Pose (Anahatasana)

The Puppy Pose combines the benefits of the Child's Pose and the Downward Facing Dog.

Your upper and middle back greatly benefit from this excellent pose.

• Start by getting into the Child's Pose.
• Instead of staying fixed in this position, stretch your arms forward while raising your hips to mimic the Downward-Facing Dog pose.

13) Locust Pose (Salabhasana)

The Locust or Grasshopper pose works throughout the length of the spine and strengthens the back muscles. Here's how to perform the Locust Pose.

• Start by lying flat on your belly on the yoga mat with arms on the sides.
• Lift your arms into the air while keeping them straight.
• Similarly, lift your legs off the mat so that only your torso is in contact with the ground.

14) Chair Pose (Utkatasana)

The Chair pose is another standing yoga pose that strengthens the lower back and core. You can include it in your yoga routine to reduce mild back pain. The other benefits of yoga poses include increased leg strength, better digestion, and a stable posture.

• Stand with your feet slightly wide.
• Bend at your knees and stretch your arms towards the sky.

15) Corpse Pose (Savasana)

You can end your back yoga routine with the relaxing corpse pose. Not only does it give you a rest, but it also returns your spine to its natural curve.

• Lie on your back.
• Keep your arms at your sides and legs straight.
• Let your body relax completely and be on the floor.

How Yoga Reduces Back Pain

Yoga is highly effective for alleviating back pain because it gently stretches the spine without putting any undue stress on it. Here's why it works:

• Gently Works on the Spine: Your spine can be tender if you have back pain. Engaging in back workouts that are not too harsh on your spine becomes essential. Back yoga is perfect for this because it is a light workout.
• Flexes Some Muscles: Back yoga poses stretch the spine and flex specific muscle complexes of the back, strengthening them.
• Stretches Other Muscles: Muscles flex while others try and relax. This alternative combined effect can improve muscle agility and reduce tension.

Things To Remember When Performing Back Yoga Poses

Somebody must exercise yoga for back pain cautiously since you don't want to injure your back. Here are a few things to keep in mind:

• Start with simpler asanas: Always begin your yoga routine with lighter and gentler asanas to warm up your back.
• Avoid complex yoga moves: Some intricate yoga asanas like the boat pose, bow pose, and shoulder stand may not be suitable if you have back problems. Try to avoid these yoga poses.
• Hold yoga poses for as long as you're comfortable: Always remember to hold your yoga poses for 30-60 seconds or as long as your body allows. Try not to overdo it to avoid muscle strains.
• Speak with a medical professional for severe back pain: Yoga asanas are great for mild back pain or stiffness. But if you have severe back pain, it's always best to speak with a medical professional and get yourself diagnosed.

The above 15 yoga asanas are some of the best light exercises you can do for a stiff and tense back. They gently elongate, stretch, and curve the spine to release tension and improve flexibility. In addition, these yoga poses also work on the muscles of the back to help alleviate back pain.