Do you facing the issue of back pain and are not able to find the proper treatment? You should go for Yoga, as this is one of the best natural ways, and meditation helps to cure any pain if appropriately followed. Back pain can be due to your sitting job or heavy workload. But don’t worry, 30 minutes of Yoga can help you get rid of back pain, whether you have pain in the upper back, lower back, or middle one. We have listed the Best Yoga Poses for Back Pain, which, if followed correctly, will help you eliminate your pain.
You can enjoy your day and work with more energy without any stress. Yoga not only helps to remove the pain but also helps to find out the stress. Early Morning Yoga is the source of self-awareness; by self-awareness, you can attain positivity. So without further delay, let’s talk about how one can cure back pain with Yoga at Home.
Downward Facing Dog Yoga Poses for Back Pain
Downward Facing Dog is one of the best Yoga Poses for Back Pain. It helps remove imbalances in your back and thus balances all the tissues and organs, which ultimately strengthens your muscles and thus eliminates your back pain. By doing this Downward facing dog yoga, your muscles like triceps, hamstrings, gluteus Maximus, deltoids, and quadriceps force into action.
Cat Cow Yoga Pose
Muscles like the serratus anterior, erector spinal, triceps, Erectus abdominis, and gluteus Maximus are used in Cat Cow Yoga. Cat Cow yoga, also known as Marjaryasana- Bitilasana. This is a gentle warm-up yoga that helps in more flexibility of your back muscles and removes stress from your body, and this is one of the best Yoga Poses for Back Pain as it helps stretch out of your lower and upper back.
Bridge Pose
In Bridge Pose yoga, mainly all your back muscles are used. So it strengthens your back muscles, hamstrings, and glutes. This yoga helps in removing tension and fatigue from your body. This pose strengthens not only your back but also your neck, chest, and spine. And helps calm your mind and boost your lung power as well. So this is the best yoga if you are facing back pain issues and looking for the best yoga poses for back pain.
Half Lord of the Fishes
While doing Half Lord of the Fishes, Yoga Pose stretches the legs and twists the spinal. This yoga pose will help you remove tension from the lower back and helps in relaxing the muscles around the lower back. While doing this yoga, you must balance the weight equally on both hips. Doing the Half Lord Of the Fishes pose regularly will help strengthen your legs, hips, and spine.
Yoga for Upper Back Pain
As per the research, the causes for the pain in the upper back is the unbalanced daily routine like texting or typing all day or carrying heavy bags. So to balance the posture of your upper back, you should follow the following Yoga for Upper Back Pain.
Extended Puppy Pose
Extended Puppy Pose combines Child Pose and the Downward Facing Dog pose and is one of the best Yoga for the Upper Back. Extended Puppy helps stretch your spine, opens the frontal chest and shoulders, and is a beneficial yoga pose to cure upper back pain.
Urdhva Mukha Pasasana (Thread the needle Yoga)
If you are facing an issue with your Upper Back, you should go with this Thread the Needle Yoga pose for upper back pain. This yoga stretches all your upper parts and provides your arms the space they desperately seek. So this will be the best fit if you are looking for a natural way to cure your upper back pain.
Yoga for Middle Back Pain
Puppy Pose
Mostly in yoga classes, Puppy Pose Yoga is used instead of Downward facing dog yoga. The main reason is to lower the weight from writs and shoulders. The Puppy Yoga Pose is the best for Middle Back Pain. During this yoga, all the muscles of the middle back stretch, making them strong and releasing tension from the middle back. So you should try this pose for 15 minutes daily to relieve middle back pain.
Shoulder flossing
Shoulder Flossing Yoga is a great way to feel the shoulder blades to their back. This yoga for middle back pain mainly helps strengthen your shoulder muscles.
Yoga Poses for Lower Back Pain
Child’s Pose
While doing child pose yoga, it will seem like you are in rest mode, but this is a more powerful yoga pose for lower back pain. It stretches the lower back muscles and elongates the back. If you are stressed after a long work day, you can also go for this Child Pose Yoga, which is also a great destress.
Pigeon Pose
Pigeon Pose may seem challenging for beginners, but it has a lot of benefits. It helps in the flexibility of hip muscles. If you are thinking about how it will help remove lower back pain, it has no direct relationship with back pain. But the hips are strengths, and strong hips help balance your back. So indirectly, it benefits in reducing lower back pain.
Conclusion: Nowadays, most people are working in sitting jobs and have faced many issues with their backs. But a little Yoga can help you cure your back pain, strengthen your muscles, and remove tension from your body by calming your mind. So go for the above-said Yoga Poses For Back Pain to cure naturally.
So try these poses in your daily routine and let us know which pose best suits you and helps you to get rid of back pain. Please let us know through the comment section if you want to add more yoga poses to this article.
