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yoga for back pain

Yoga for Back Pain: Guide for Safe Exercising at Home

Description: Yoga is a mind and body therapy that not only eases the pain but also helps treat the stress that accompanies it. Yoga exercises are an ancient practice that is a useful tool in preventing and mitigating pain, and we will discuss it at length in this article.

Yoga on Beach

Nowadays, there are a lot of people who experience back pain, and according to research, it has been stated that around 80% of the world’s population has a probability to suffer from back pain at some stage of their lives. If consulted with the doctor at the right time, they will ask the sufferer to perform yoga to ease the pain.

How Yoga Can Help Back Pain

Yoga is not considered the main form of treatment of back pain, but it is believed to be beneficial as a complementary therapy. Yoga aims to amplify and stimulate the natural mending process of the body by creating a balance between the body, mind, and spirit. After a proper consultation with the physician, one can explore yoga with the help of certified yoga trainers or through the best yoga DVD for beginners.

Practicing yoga just for a few minutes every day can help people gain more and better awareness about their bodies. There are different techniques to do yoga exercises. People who practice yoga at an advanced level, they prefer yoga ball exercises. But this cannot be tried by beginners because it requires a lot of practice. Some of the best yoga poses for beginners that can help in curing back pain are:

Forward Fold Half Way (Ardha Uttanasana)

One of the best yoga exercises for beginners is the forward fold halfway known as Ardha Uttanasana. The benefits behind this particular pose are it strengthens the spine as well as the back and, as a result, improves the posture of the person. It helps in relieving tension in the neck and back. It helps in stretching and lengthening the front and back torso as well as tones the abdominal muscles.

Legs up the Wall

This is a restorative as well as very relaxing yoga pose that can be achieved through passive inversion helps in boosting the circulation of the head and upper body. This in turn helps in reducing back pain and relieves the tension. This is known as one of the most effective yoga exercises for lower back pain.

Cat and Cow Pose

It is a simple movement of stretching the hips and the entire spine. It is a gentle and accessible back bend technique that also stretches the torso, shoulders, and neck. This is among the easiest yoga exercises for back pain.

Yoga on nature

Low Plank (Caturanga Dandasana)

This low plank exercise is considered a yoga exercise to ease the back pain but is also considered among the best yoga breathing exercises. It helps in toning all the core muscles along with the muscles present in the lower back. It helps in improving the posture as well as strengthens the muscles that surround the spine. 

One thing that needs to be kept in mind while performing this exercise is that the shoulder and hip of the person must be in a line. Otherwise, the posture would be incorrect. It is advised to start this exercise by holding the breath for just 5-10 seconds and then slowly increase the time.

Downward Facing Dog

This pose stretches the person’s full body along with elongating the spine and strengthening the core muscles. This yoga poses especially targets the large muscles present in the lower back, supports the spine, and allows them to stand and lift themselves. This is one of the perfect back poses for yoga.

Bridge Pose (Setu Bandha Sarvangasana)

This yoga posture needs flexibility in the body of the person to do it perfectly. The flexibility improves the posture as well as the pain of the person. It builds strength in the spine and protects the flexibility and health of the spine. This is also suggested as a knee pain yoga exercise.


It is advised to give it a thought about back pain. The best way to approach back pain is prevention. As it says, “prevention is better than cure”. Yoga represents the perfect beginner’s friendly exercise routine for home.

Myself Harjinder Singh. I cover a broad range of topics under the umbrella of Fit and Meditation including health and fitness, meditation and spirituality.

About Harjinder Singh

Myself Harjinder Singh. I cover a broad range of topics under the umbrella of Fit and Meditation including health and fitness, meditation and spirituality.

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