3 Yoga Poses To Deal With Back Pain Naturally


Author credit Bella Hardy

You must have heard people saying, “There is some purpose in pain.” Only a person in pain will know what that means. Back pain, whether it is severe, acute, or continuous numbing pain, makes you feel tired, depressed, and sometimes angry.

Every day when you wake up, you try to feel your back, and you wish that the pain would magically go away. This mental trauma can aggravate your pain, and it starts to get you down.

Sometimes the back pain can be due to sleeping on the wrong side, over-training of some sport or physical exercise. This may cause inflammation of muscles, and you get severe pain in your back. Similarly, there are chronic back pains which are severe, and it makes life difficult.


I have suffered similar back pain. It is a sinking feeling when you get up in the morning, accompanied with the back pain. But yoga came to the rescue. The strength, flexibility, and stretching of yoga has proved its power.
It’s the best way to relieve your back pain and soreness. When you take up yoga as your savior, you will gradually cut back on your medications and heal naturally.
Even athletes who are active can suffer from lower back pain; just as people who have more sedentary life can also suffer from back pain due to continuing sitting in one position.

Athletes who are involved in rapid running, jumping, and many dynamic movements suffer tension and fell low back pain.
Practice the yoga poses below every day, and you will get a flexible and strong back.

All Directions Back Stretch

This involves multiple steps- first is lengthening of the spine. You have to sit straight with legs crossed. Now breathe in slowly and raise your hands above your head and interlace your fingers, pressing your palms to the ceiling. 
Now stretch up as much possible; hold on for a moment; now twist your body towards the right and then towards the left and hold for 2 to 3 seconds. Now inhale and return to the original position.
Holding your hands up, bend towards the right and then towards the left.
Similarly, bring your hands (still interlaced) towards the front and bend forward.
Now take your right hand and place it on the left knee and hold your left hand behind the back and twist your body side to side. This will give your whole spine a good twist.

This whole spine stretching will give you good posture and strengthen the abdominal and back muscles; plus, it’s the best warm-up before moving on the other poses below!

Legs Up the Wall

shoulder stand 

For this, you have to raise your legs by the wall and scoot your buttocks all the way towards the wall and lay down. This maneuver will relax your back muscles and give better circulation in the low back.

Hold this position for 5-10 minutes.

Sphinx Position


In this pose, you have to lie down on your stomach. Bring your elbows straight underneath the shoulders, lift your chest, and stay in this position firmly with arms and hands pulling your heart forward. 

Similarly, there are many other back exercises which will help to heal your back and give you a medicine-free and pain-free life:

Supine hamstrings stretch:

  • Two-knee twist
  • Pigeon position
  • Thread the needle

Along with yoga exercises, you can try hot and cold water therapy and you will feel the difference in just two to three sessions. When you are suffering from back pain, you have to try a variety of modalities to help you on your way to healing.

Talking with your close ones and proper counseling will help you emotionally, and yoga will help you to create strong muscles and a healthy mind.

I have experienced the difference, and I am sure you will too!

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