15 days quick back pain rescue – Comprehensive guide on yoga poses for back pain.

18 Min Read
The girl is performing yoga poses for back pain to get rid of it.

Imagine yourself waking up in the morning with not even one bit of back pain. Doesn’t it sound like a dream? This can come legitimate if you merely follow a few yoga poses for back pain religiously. Back pain has become very common these days.
Don’t wait till it gets worse. Start now by reading this and understand how to release tight muscles in your back and alleviate back pain with these yoga poses for back pain.
According to the statistics, at least 80% of us will suffer from back pain at some time in our lives. As the saying goes,’ the precaution is better than cure.’Even if you don’t have back pain, perform yoga poses for back pain to kiss it goodbye forever.
Reading this article can be your first step

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So here are some types of back pain and ways to deal with it.

You may sometimes find that one area of your back hurts and sometimes the other area. So here are the types of back pain and yoga poses for back pain. Lower back pain and upper back pain are the two types of pain that occur because of various reasons.

Lower back pain.

lower back pain is the most common chronic medical condition experienced by most people. Lower back pain is an annoyance that we all have for once expired in our lives. One of the most common lower back pain is sciatica. It is caused by pain affecting the sciatic nerve, a large nerve that runs from the lower back down the back of each leg. Should I do yoga for lower back pain? is an often asked question. And the answer is definitely Yes. You should make lower back stretches a part of your life because yoga for lower back pain is something that not only gives you temporary relief but also eliminates it.
So here are some benefits of yoga poses for back pain to prevent, soothe, and heal lower back pain.

Child's Pose (Balasana)-

Child’s pose is one of the most liked yoga poses for back pain, it relieves tension in the lower back. The child’s pose lengthens the spine and mitigates some of the negatively impactful movements it deals with.

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Half Moon Pose (Ardha Chandrasana)-

A half-moon pose is a standing asan in the modern exercise. It helps to strengthen the abdomen, thighs, ankles, and buttocks. It also very famous for improving co-ordination and balance.


Locust Pose (Salabhasana)-

Locusts pose is the best yoga pose for back pain for strengthening the back muscles and is also one of the safest. Locust Pose takes a remarkable amount of effort to lift off the floor and stay there for a few breaths. It strengthens your core and the entire back of the body. This pose is usually added in the routine of yoga for lower back pain.

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Upper back pain.

Upper back pain is not usually a cause of worry, but it can be very irritating and painful and can be an obstruction that might prevent you from doing important tasks. Therefore it is very significant to take care of it. Following a fruitful routine of yoga for upper back pain can aid your pain. Some people tend to believe that yoga for the upper back might not be right for elder people and it may result otherwise than expected. But yoga for the upper back is something that is natural and has no side effects unless done properly. 

The following are some of the reasons your upper back might hurt.

  • Overuse and strain on muscles.
  • Poor posture.
  • Pressure on the spinal nerves from certain problems, such as a herniated disc.



Yoga Poses for back pain

With the enormous variety of effective, non-surgical treatments available, it’s important to keep in mind that what works for one person could be completely ineffective for another – and can sometimes even do more harm than good
So here are some efficient yoga poses for back pain for people of different ages, sizes, and conditions.

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Yoga for beginners.

Most of the physicians suggest to go slow and steady for all the rookies. Do not push yourself too far. One of the most important things while performing yoga poses for beginners is to be consistent.
Drag yourself to your yoga mat for a few days, and you won’t even release when it became your habit. So here are some easy yoga poses for back pain that you can start with.
This video provides the easiest, effective and detailed yoga poses for beginners.

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Yoga poses for back pain For seniors.

The lower back is a sensitive spot for elderly people. There are several causes for a back to ache like a weak core and poor posture from sitting all day are two really common contributing factors to lower backaches and discomfort. Seniors usually take backaches for granted but it can lead to greater problems so here is a sequence of yoga for the lower back for older people to relieve back pain.

Some of the tips to avoid back pain-

  • Always warm-up before any low back program
  • avoid doing any activity that causes pain.
  • Support your back with your arms when bending forward from the waist.
  • Never lift both of your legs at the same time.



For women during pregnancy.

Yoga is a vigorous way to exercise even if you’re not pregnant, but for pregnant women, it’s particularly fruitful. Use these yoga poses for back pain during pregnancy, as well as improve your flexibility and balance as your belly grows.

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Yoga poses for working women.

You can practice yoga poses for back pain anywhere as a part of office yoga on your chair at the work desk, airplane yoga, in front of your television during a break, or on the yoga mat. There are various quick and easy yoga poses for working women available on the internet.
One of the easiest yoga poses for working women –
Sit comfortably with legs crossed. Keep your back straight and shoulders relaxed. Don’t forget to smile. And if you are practicing these yoga poses for back pain while standing keep your feet parallel.

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For women with obesity

Overweight or obese women don’t usually realize it’s their weight that is adding to their back pain. According to the American Obesity Association, back pain is prevalent among almost one-third of Americans having obesity. Experts agree the losing weight might assist a person to eliminate back pain partially or completely.
Performing yoga consistently increases blood flow and nutrients that go to the soft tissues of the body. This, in turn, may help reduce back stiffness.


Here are some routines of some yoga poses for back pain that might help you!

Morning routine.

whenever you wake up the stiffness of your muscles increases. To have a free and relaxing day. Morning back stretches are very important.
So here’s a video with easy and effective yoga poses for back pain that might!

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Yoga before bed.

Yoga before bed is an ancient remedy to relieve back pain, it mostly focuses on stretching, strength, and flexibility.it can help you have the good night’s sleep that you crave after a long and exhausting day. All you have to do is try it at night before you sleep.
Hold these yoga poses for back pain for longer and concentrate on extending your breath.

Knee hugs.

As the name suggests, you have to grab your knee, hug it, and try to pull it as close to your chest as possible. It is one of the best ways to open your back immediately.

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Child’s pose

As mentioned before, a child’s pose is also one of the best ways to relieve tension from your back. It is easy and not only it opens up your back but it also puts your body in a deeper state of relaxation.


Pigeon’s pose

This pose is not as easy as the name sounds. It takes a decent amount of flexibility to fully sink into this pose, but once you can do this, you will experience a good number of benefits.

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Gentle bridge pose.

While doing this pose you will experience a lot of lower back stretching going on. But it will help your back a lot and you’ll experience less tension in your back.


Short attention span yoga.

If you are having a busy day. And you won’t be able to follow your daily yoga routine and your back hurts a lot, so here is a 5 minutes video at your rescue. Something is better than nothing so follow this and you’ll be good to go.

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5 Common mistakes people make while performing yoga.


Are you practicing yoga correctly? Are you hurting yourself more while doing yoga poses for back pain? If any of these questions are tormenting you then you should check if you are making any of these mistakes.

Overdoing it.

Yoga is totally different from punishing cardio or weight sessions. You should push your limits but not to the extent that it starts hurting. With yoga, you should not experience pain. This is not to say you shouldn’t put in more effort, just don’t overdo it. If things start to twinge, ease off, or stop.

Eat before yoga.

Eating before exercise fuels your body. When you eat your muscles get busy processing your food and it might cause your muscles to lose out this is probably the last thing you want to do. Also, many yoga positions could feel outright pain with a bloated stomach.

Holding your breath.

It is funny that such a natural thing like breathing can tend to be difficult at times. Breathing properly plays a very effective role if you want to see the results of your routine.

Obsessing over perfection.

Yoga for the beginner seems like an obsession. But yoga is not about perfection it’s more about improvement. You need to focus on precise and proper form, hankering after perfection at the cost of any kind of progress is equally bad. Stop chasing the perfect pose and try to find ‘your perfect pose.’

Not using props.

Props like blankets, straps, blocks, bolsters help you to perform yoga effortlessly. Some people misunderstand the usage of these props as a sign of weakness but it’s actually smart. Props can help us to access the pose and target the proper area of the body. They can help us to go deeper into a pose or protect ourselves from injury.

6 Myths about back pain.


The truth is that the public may not know everything science tells us about back pain, which leads to misconceptions. Let’s dive into some of the most common myths I hear about back pain.

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Always sit straight.

We have heard a million times slouching in a chair are bad for our back but sitting up straight for a long time can also cause irritation. To avoid this irritation try to lean back on your chair with your feet on the floor making a slight curve on your back. if possible try to stand up from time to time.

Lifting heavy objects hurts your back.

Lifting heavy objects is not a problem. The main problem is the way you lift it. Try to stand as close as possible to the object while lifting it. But also do not try to lift objects beyond your capacity.

Weight has nothing to do with back pain.

Overweight people often suffer back pain because of their body weight. Keeping your body fit is very important to prevent back pain.

The best rest is the bed rest.

Bed rest can periodically make your back pain go away but sticking to your bed all the time can also sometimes make your back pain worse. Earlier bed rest was the best remedy recommended to people with back pain but now doctors recommend moderate activity as you heal.

A firm bed mattress is better.

People differ in their response to mattress firmness. One study from Spain showed that those who slept on a medium-firm mattress had less back pain and disability than those who slept on a firm mattress.

Skinnier the better.

Most people tend to believe being skinnier is the solution to your back pain, which is false. Sometimes even skinnier people experience back pain, especially the ones with eating disorders.

So I would like to summarize by saying listen to the whisper of your body and never give up, treat it with love, so that it never screams out. Now you know the solution for your back pain-’ YOGA’. These yoga poses for back pain will eliminate your pain forever. So promptly make these yoga poses for back pain a part of your life because constant rest can rust your body. Your body has had enough pain, now it’s time to heal it off.

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