Best Yoga Poses for Back Pain Relief

Marjaryasana or Cat-Cow Pose: A gentle, flowing movement that flexes and extends the spine, promoting flexibility and relieving tension in the back.

Adho Mukha Svanasana or Downward Facing Dog Pose: This pose elongates the spine, stretches the hamstrings, and strengthens the back, providing a comprehensive solution for back pain.

Trikonasana or Extended Triangle: By engaging the entire body, this pose not only alleviates back pain but also improves overall posture.

Salamba Bhujangasana or Sphinx Pose: Focusing on the lower back, this pose helps alleviate discomfort and contributes to strengthening the spine.

Bhujangasana or Cobra Pose: A backbend that opens up the chest and strengthens the entire back, offering relief from pain and stiffness.

Salabhasana or Locust Pose: A dynamic pose that targets the lower back and buttocks, promoting strength and flexibility.

Setu Bandha Sarvangasana or Bridge Pose: This pose not only stretches the spine but also strengthens the muscles in the lower back, providing lasting relief.

Ardha Matsyendrasana or Half Lord of the Fishes: A seated twist that enhances spinal flexibility and releases tension in the back.

Supta Matsyendrasana or Two-Knee Spinal Twist Pose: A restorative pose that gently stretches the spine, relieving tension in the back muscles.

Balasana or Child’s Pose: A resting pose that allows the spine to decompress and provides a sense of calm, making it an excellent conclusion to a yoga session.