The benefits of yoga for back pain sufferers

The sublime nature of our busy schedules and work routines constantly makes us feel stressed. More often than not, this stress seeps into our physical health and causes symptoms like back pain and exhaustion. That is why back pain has become more prevalent in the working sections of our society. A recent study discovered that nearly 50% of Indians experienced acute lower pain in their back. With time, the statistics are only increasing. 

Most of us tend to ignore our day-to-day back pain. But what we fail to understand is that the more we ignore it, the more it is likely to worsen. That is why leaning on yoga for back pain can be an effective treatment. 

The origins of yoga can be traced back several centuries ago. Those were times when sages and even scholars, for that matter, opened themselves up to the concept of self-exploration, self-awareness and self-observation. The culmination of yoga thus occurred, and the benefits have continued to bless people ever since. 

Even today, people turn to the benefits of yoga for back pain relief. The exercise can also stimulate mindfulness and relax other parts of the body. 

Tracing The Background Of Yoga

Yoga - remedy for back pain

Yoga focuses on all three components that constitute a living being- physicality, mentality, and spirituality. When one performs yoga, they concentrate not only on the improvement of their mind but also the body. Eventually, the benefits of both complement each other, and the components reach a comfortable balance. 

In this process, yoga also encourages the act of self-awareness. This includes your energy and even your self-breath. Gradually, your mind feels lighter, energy is replenished, and the muscles are relaxed too. 

The practice of yoga involves poses. They are also known as asanas. These asanas require you to stretch various muscles of your body and relax. Some asanas that target back pain may even help you in the same way. That is why yoga for back pain is one of the most followed natural treatments across the globe today. 

The Benefits Of Yoga For Back Pain 

1. Soothes The Body Muscles 

Benefits of yoga for back pain relief

As discussed above, the practice of yoga involves performing various asanas. Each of these asanas (poses) requires us to hold our breath for nearly 10 to 60 seconds. During this time, the body undergoes intense relaxation, muscles are stretched, and any exhaustion is compelled to vacate the body instantly. 

When the body is performing yoga, it encourages stretching of the muscles. This, in turn, fosters flexibility in the body that rejuvenates the muscles altogether. This can also be beneficial for those with painful joints. People who perform regular yoga for back pain relief can see the benefits in a small time period. 

2. Fosters Muscle Strength

Muscle strength

As you hold a yoga pose or asana, you train your muscles to build better strength. So, between those 10 to 60 seconds of posing for yoga, your body muscles learn to relax and strengthen themselves better. This, in turn, improves flexibility in the body which can be fairly useful for your abdomen and joints put together. 

Yoga for back pain relief can help each muscle in your body. This is because the asanas you perform are all meant to target specific muscle groups in your body. Some of these asanas may even target back pain which can help relieve you from the ache in no time. Eventually, you can have better back health and work for longer hours with minimal hindrance. Also, stress, which is often the prime reason for increased back pain, is reduced in this process. This also helps subside the backache to a healthy extent. 

In this process, lower back pain is also easily gone. Eventually, your back will be in a much better condition. So, you can practice effective yoga for back pain every morning to experience the great sides of it. 

3. Fosters Better Blood Flow

Better blood flow - yoga

During Yoga, an individual’s primary focus is to relax. They do this by focusing on their breathing. The rhythmic and deep breathing that occurs via the nose allows an individual to welcome relaxation into themselves, which eventually nourishes the blood flow. Gradually, you experience an improved blood flow that can help heal wounds faster. It may also help keep your heart healthy and encourage natural flush to your complexion. 

Best yoga for back pain, like Pigeon Pose and Cat-cow pose, can be highly effective. When your body experiences better blood flow, it becomes easier to flush out waste from the body. In this process, you also feel more nourished, which can help ease the stress from the muscles in your body. This involves back muscles too. 

4. Improved Spine Alignment 

Improved spine alignments - yoga treatment for back pain

From the moment that we enter our workspace to the moment we leave, most of us are generally hooked to our work desks. This also involves sitting enough, which can quickly lead to spine issues. Some of us are also used to sitting with our backs hunched, and for those who like reclining on the couch on work-from-home days, the situation is worse. All-in-all, the need to practice better spine alignment prolongs. 

The best yoga for back pain allows you to improve your posture and uphold it with minimal inconvenience. It also allows you to practice spine alignment by focusing on your shoulder, head, and pelvis alignment. This eventually helps foster the natural curvature of your spine and avoid many long-term spinal conditions too. 

5. Promotes Good Mental Health

Good mental health

Back pain and stress often go hand-in-hand. You may notice that a stressful mind may release more stress on your physical health, eventually leading to pain in the body. This pain may even show up on your spine and other parts of the body. Various psychological problems can inflict great back pain problems. That is why effective yoga for back pain becomes necessary to practice regularly. 

As you bring yourself to focus on your breathing, yoga allows you to relax your mind and body. This eventually leads to better mental health. Practicing yoga daily can also help you to distract yourself greatly from the regular stress. It can genuinely enhance mood. 

The Most Effective Yoga For Back Pain

Best yoga for back pain


We have already spoken about the importance of yoga poses or asanas to get rid of back pain. But not all asanas can help you target the muscle groups of your back. This is mainly why it is important to learn about the right ones and practice them carefully.

Also, we will recommend Ayurvedic products from that can act as energy boosters and back pain relievers for you. also avails a host of supplements to help improve your mental health. So, visit the website now to get your hands on them. Meanwhile, let us focus on the most useful asanas to help treat back pain naturally. 

1. Cat-cow Pose 

Cat-cow pose - Best yoga for back pain

Whether you are looking to stretch your back, chest, or hips, this pose can help. You can perform this asana while performing your daily warm-up. To perform this exercise, you need to begin with a tabletop position. Remember to have your knees positioned exactly below your wrists, elbows, and hips. Your shoulder must also be in a straight line with the rest of your body. 

Now bring your head to a straight position and look towards the ground. Breathe in and raise your sitting bones towards the ceiling. You must also lift your chest towards the sky. At this point, your belly will sink toward the ground. Now, raise your head and look straight at the horizon. 

When you breathe out, round your spine towards the ceiling; at this point, both your knees and shoulders must be in a straight position. Now, release your head and bring it close to the ground. However, your chin should not touch your chest. So, be careful. Practice this pose enough until you see the results for yourself. 

2. Child’s Pose 

Child's pose - best yoga for back pain

This pose is often said to be the calming pose. It requires you to stretch your body which can help your back and hips drastically. For this pose, you must bend on the ground. Touch both your big toes and get seated on your heels. At this point, bring your knees to a parallel point. Your hips should be equally wide. Breathe out and lie on your torso. 

Widen your sacrum. At this point, try to narrow your hip points facing your navel. From the pelvis back, lengthen your tailbone. Now, try to lift your head, but it should be away from the neck. After this, rest your head on the ground. 

Now, stretch your hands but with your palms facing downwards. Try to spread your fingers as wide as possible. After this, take a few good breaths and start again. 

The Bottom Line 

Yoga for back pain is immensely useful for all the right reasons. Yes, performing certain asanas may seem difficult initially. However, once you get the hang of it, you will find it easier than ever to perform. Try them out now and see how they help you. The results will be worth appreciating.


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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