Yoga for back pain: 7 simple but effective “divine” exercises

The treatment of chronic back pain takes a lot of your time and money, but the treatment effect is sometimes not as expected? Let 7 back pain yoga exercises help you!

Back pain is a common condition nowadays as technology advances and requires you to spend a lot of time sitting. Studying, working and playing leaves you with less time to stand or lie down. Back pain yoga exercises will be the solution so that back pain no longer interferes with your activities.

What causes back pain?

There are many causes of back pain. However, most of the causes are due to fibromyalgia syndrome, which causes back pain and body pain in patients. This is a syndrome of chronic back pain in the muscles, ligaments and soft tissues inside the body. This causes the patient to feel fatigue, pain, irritability and insomnia. Exercising too much can also cause back pain. So, in addition to yoga, you can also do more stretching exercises to strengthen your back muscles.

Back pain is a symptom that does not appear immediately but accumulates over a long period of time. Working too hard will lead to effects on health and life. This is not a life-threatening disease. However, back pain occurs frequently, causing pain and discomfort to patients, greatly affecting daily life and work.

There are many remedies available today, but they don’t seem to improve too much for this chronic disease. That is the reason why many people look to yoga as a method of increasing flexibility for the body, as well as reducing back and shoulder pain quickly.

Baby Pose – Yoga monologue effectively cures back pain

This can be considered as one of the simplest and most effective yoga poses for back pain. This exercise works to expand the sacrum and lower back while helping to lower the heart rate.

LEEP baby pose


  • Start the exercise by sitting on the floor, folding your legs together, and sitting on your heels. When comfortable, extend knees and hips, breathing evenly.
  • Slowly bend forward between your thighs and exhale.
  • Then widen your hips and relax between your thighs.
  • Bring your hands over your head, in line with your knees. Relax your shoulders on the floor. Feel the weight of your shoulder on the edge of your shoulder touching the floor.
  • Maintain the pose from 30 seconds to several minutes.
  • Then finish the pose, relax, breathe evenly and raise your body up slowly.
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The cat/cow pose is a yoga pose for back pain

This pose helps increase flexibility and stretch of the spine while gravity puts pressure on the shoulders and hip joints.

Cat Pose 4


  • Kneel in a crawling position, supporting yourself with your hands and knees perpendicular to the floor. You align so that at this point, the spine will be a straight line connecting the shoulders to the hips.
  • Then take a deep breath and hold the cow pose in yoga. Bring your chin towards your chest with your head down towards your navel.
  • Exhale, draw in your stomach and arch your back, slowly lengthen your neck, lift your chest, and raise your head.
  • Return to the original position Perform 5-10 times.

Downward-facing dog pose

Downward facing dog is a yoga posture that helps stretch many parts of the body. This pose not only stretches the spine but also stretches the hamstrings to help relieve back pain effectively.

Downward-facing dog pose


  • Kneel on both feet and hands, knees hip-width apart. Hands shoulder width apart, fingers spread wide.
  • Inhale, put pressure evenly on the hands pressing down on the floor and lift the knees off the floor, slowly push the body up, legs straight.
  • Move your arms forward, and move your feet back to lengthen your body. Squeeze your thighs while moving
  • Continue to inhale and exhale evenly as you hold the pose. Hold this pose for 1-3 minutes, paying attention to your breath. Slowly bend your knees and return to baby pose.

Standing posture hunched over

Standing hunched posture is one of the most basic yoga poses to help patients prevent chronic back pain effectively quickly.

Standing posture bent forward


  • Stand up straight, feet a small distance apart. 2 straighten with both legs.
  • Starting to inhale, bend your knees slightly, using your hips to slowly bend forward.
  • Exhale slowly, gently moving the knee from bent to straight and continue to bend forward. With both hands touching the floor or hugging the ankles, you can bend your elbows but your legs should always be straight. Try to press your chest against your legs to feel the stretch from your hips.
  • Try to let your forehead touch your legs, close your eyes and stretch your body. Hold the pose for 15-30 seconds.
  • At the end of this pose, inhale and place your hands on your hips, exhale and slowly raise your body back up to the original upright position.

Sphinx Pose

When hearing the sphinx pose, many people often think of the sphinx in Egypt and the sphinx pose is similar. With the sphinx pose, you are completely stretched, while relaxing the back muscles. This partly aids in alleviating long-term back pain. This is also one of the easy and effective yoga poses to treat back pain.

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Sphinx Pose 1


  • Lie down on an exercise mat with your elbows under your shoulders, palms down on the mat and forearms on the floor.
  • Lift your chest off the ground and this time all the force is on the large elbows.
  • The abdomen should still touch the mat with the lower arms on the ground and the gaze parallel to the floor.
  • Hold the pose for 2 minutes. Return to the starting position, repeat the movement 5 to 10 times

Pigeon Pose

Pigeon Pose is a hip opening pose that helps you stretch the muscles in your body. This back pain yoga pose works the lower back and improves lower back flexibility.

Pigeon Pose


  • Prepare in a sitting position on an exercise mat, then bend your right leg, soles of your feet toward the pelvis.
  • Straighten your left leg back and place your hands on either side of your body, palms facing the floor.
  • Try to keep your feet parallel in a straight line on the floor. Align the hips perpendicular to the front edge of the mat. Chest out, head up high, and breathe evenly and relax.
  • The back leg is always close to the body and the knee is in contact with the floor to avoid injury.
  • Slowly lower your chest and head to the floor to relax. Lift your chest and head up to breathe evenly. Do the same with the other side.

Side twist pose

The side twist requires a technique to stretch the abdominal muscles, chest muscles, and core muscles. This pose works to improve the spine and relieve tension in the back muscles. Helps relax muscles and back, effectively reducing pain.

Tilt twist movement


  • Lie on your back on an exercise mat, bend your knees and place the soles of your feet on the floor. Then, slowly bring your right knee up to your chest.
  • Tilt both feet to the left, right knee overlapping left knee, place both feet on the ground.
  • If you can’t put your knee on the ground, you can place a pillow under your left knee. Hold for 1-2 minutes.
  • At the end of the pose, take a deep breath in and drop both feet to the floor to neutralize your spine for a few breaths before doing the rest.

Reference source

8 Yoga Poses to Relieve Lower Back Pain Accessed 10/2/2020

7 Best Yoga Poses to Soothe Your Lower Back Pain Accessed 10/2/2020

14 Best Yoga Poses for Back Pain According to Experts (And Yogis!) Accessed 10/2/2020

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