Yoga Poses To get rid from back Pain Instantly

So here you can find some of the good ways to get freedom from your pain:

Back pain is becoming so common these days that everybody irrespective of their age and gender gets this as a gift. So the best solution to this problem is YOGA.  It would be hard to believe that there are numerous types of yoga techniques to get relief from tremendous pain. It releases the tight muscles in your back and decreases your pain and gifts you a healthy and happy forever.

It is scientifically proven that yoga provides you benefits in unlimited ways. It plays its part in our health, both physical and mental, release our stress, and even boosts up our concentration level.  If you really want to get relief from back pain then yoga is a  regular capsule that you can intake without a pause of a second thought.

You can find some other physical benefits of yoga below:

  • increased flexibility.
  • increased muscle strength and tone.
  • improved respiration, energy, and vitality.
  • maintaining a balanced metabolism.
  • weight reduction.
  • cardio and circulatory health.
  • improved athletic performance.
  • protection from injury.

So Finally here you go with some of the yoga postures for your adverse and nasty back pain:

  1. Extended triangle

Stretch your both hands wide and one leg aside. After that try to touch your extended feet forming a triangle posture. This does help in stretching your muscles, spine, and leg, by this your pain in concentrated areas will get reduced.  With this, you will feel that there is some ease out with your stress and anxiety too. The following are some more benefits of an extended triangle.

Extended triangle

  • Stretches as well as strengthen your thighs, knees, and ankles
  • Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  • Brace the abdominal organs
  • Stress remover
  • Good for better digestion
  • Helps to relieve in symptoms of menopause
  • Relieves backache
  • Perfect for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica


  1. Downward facing dog

This posture can be akin to your push-up posture, not as a whole, but a mini version. In this you don’t have to lie completely down. Rather your knees under your hips and hands under your wrist. (more like a dog). Now you need to press yourself back in your hands and raise your knees. Repeat it till you get sweat, this will surely make your muscles strong.

Downward facing dog

  • Calms your brain and helps to get relief from stress and mild depression
  • Energizes your whole body
  • Stretches your shoulders, hamstrings, calves, arches, and hands
  • Strengthens your arms as well as legs
  • Relieves your menstrual discomfort when done with head supported
  • Prevention from osteoporosis
  • Improves your digestion
  • Provide relief from headache, insomnia, back pain, and even fatigue
  • Good for high blood pressure, asthma, flat feet, sciatica, sinusitis


  1. Sit and twist

Sit with your legs straight, raise your left leg, and keep it aside from the right. Your arm should exactly be behind your sitting bone. With this continue to inhale and exhale as well as rotate yourself sideways, stretching bits and pieces of your muscles. Stay in this posture for about 1 minute and repeat it on the other side. This is one of the effective back pain yoga. There are some more benefits to this posture.

Sit and twist

  • Improve digestive function
  • Detox
  • Maintain Normal Spinal rotation
  • Reduction of back pain
  • De-stress


  1. Pigeon pose

This back pain yoga posture will make you feel like a small hurdle especially for a beginner but once you will start doing this then you can feel it’s worth it. First, you have to start in a downward-facing dog position with your feet together.  Need to hold this position for a minimum of 5 -10 minutes and change the side. Find some benefits of pigeon pose as below:

Pigeon pose

  • Helps with the urinary disorder and related issues
  • Stimulates your internal organs
  • Will increase your hip flexibility
  • Improvement in posture, alignment, and overall suppleness
  • Alleviates your sciatic pain
  • Diminish your lower back pain as well as stiffness


  1. Cat and cow

In this, you have to maintain the posture the same as a cat and a cow, in four legs. Move your neck and body inwards and outwards, stretching out your tensed back muscles. This back pain yoga is the combo of ease and effectiveness.

Cat and cow

  • It will allow more coordinated physical movement in the body
  • It will improve flexibility
  • It improves posture as well as helps to improve your walk
  • It acts as an excellent warm-up for your whole body
  • Actively stretches back, torso, and neck as well as  it improves your spine alignment
  • It strengthens and stimulates the abdominal muscles
  • It helps to regulate breathing patterns
  • It stimulates kidneys and adrenal glands
  • It calms you down and will reduce your stress
  • It will be beneficial in relieving back pain


  1. Locust Pose

This yoga has a higher chance to ward off back pain forever from our mind, but with time. Lift your torso and legs gently off the mat (upside position) in every inhale press your belly to the floor. This helps in releasing the built-up tension easily.

Locust Pose

  • It will strengthen your Core and Back Muscles.
  • It will surely lengthen the Spine and will open the Chest.
  • It will tone your butt and hamstrings.
  • It will massage your abdominal Organs and Improves Digestion.
  • It will promote calmness in your body and will improve Focus.


  1. Baby cobra

After all the above postures your lower back muscles got activated so now in the baby cobra style, lift the torso with the support of your arms and shoulders. Try it softly with your back muscles (be careful with break your back). Keep the shoulders away from your ears, so that you abide by yourself from creating any new tension in the upper back, remember this is to relieve your back pain. You can find some more benefits below:

Baby cobra pose

  • It will decrease the stiffness of the lower back.
  • It will strengthen the arms and shoulders.
  • It will increase flexibility.
  • It will Improve menstrual irregularities.
  • It will surely elevate your mood.
  • It will firm and tone the buttocks.
  • It will Invigorate the heart.


  1. Forward bend

This forward bent which is done by sitting down in a position, with your legs straight, is one of the common yoga postures for back pain. Bend forward from your hips and try touching your feet straight. You’ll find it hazardous at first but practice makes you a healthy being! This postures majorly helps to relieve neck pain as well as back pain. There are furthermore benefits of this exercise mentioned as below:

Forward bend

  • It will provide stretch to your hips, hamstrings, and calves.
  • It will Strengthen the thighs and knees.
  • It will keep your spine strong as well as flexible.
  • It will reduce stress, anxiety, depression, and fatigue.
  • It will calm your mind and soothes the nerves.
  • It will relieve tension in the spine, neck, and back.
  • It will activate the abdominal muscles.


  1. Leg extension

This is done by lying on your stomach on the floor. While you firmly keep your pelvis, legs, and feet on the floor, slowly lift your neck, chest, and head upward. Extend the forearms out in front of you, to support the weight of your torso. Never forget to inhale and exhale, which suffices in boosting your circulation level.

Leg extension

  • Weight management
  • Prevention of diseases
  • Improves sleep
  • Improves mental health
  • Better Immune system


  1. Legs up the wall

After all the hard work, finally here is something that you can totally enjoy. This will let go of all the efforts in the muscles and release the tension from the mind and body. Keeping your legs straight stretched up is quite a fun posture to relax and maybe dozing off too!

Legs up the wall

  • It will regulate blood flow.
  • It will alleviate menstrual cramps.
  • It will relieve swollen ankles and varicose veins.
  • It will help in testicular, semen, and ovarian problems in men as well as women respectively.
  • It will Improve your digestion.
  • It will restore tired feet or legs.
  • It will stretch your back of the neck, front torso, and back of the legs.
  • It will regulate the blood flow.
  • It will alleviate menstrual cramps.
  • It will relieve swollen ankles and varicose veins.
  • It will help testicular, semen, and ovarian problems in men and women respectively.
  • It will gift a good Improvement in your digestion.

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