Seven effective yoga poses  for back pain relief

Remember to consult a healthcare professional before starting any new exercise routine, especially if you have existing back issues.

Yoga Poses for Back Pain Relief

1. Child’s Pose (Balasana)

• Kneel on the floor with your big toes touching and knees apart.
• Sit back on your heels and extend your arms forward, lowering your chest toward the ground.
• Relax your neck and breathe deeply. This pose gently stretches the lower back and promotes relaxation.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Start on your hands and knees in a tabletop position.
• Inhale, arch your back (cow pose), and lift your head and tailbone.
• Exhale, round your spine (cat pose), tuck your chin, and engage your core.
• Repeat this fluid movement to improve spinal flexibility and relieve tension.

3. Downward-Facing Dog (Adho Mukha Svanasana)

• Begin in a plank position with hands shoulder-width apart.
• Lift your hips up and back, forming an inverted V shape.
• Press your heels toward the ground and lengthen your spine.
• Downward dog stretches the entire back, hamstrings, and calves.

4. Cobra Pose (Bhujangasana)

• Lie face down with palms under your shoulders.
• Inhale, lift your chest off the ground, and arch your back.
• Keep your pelvis grounded and engage your glutes.
• Cobra pose strengthens the back muscles and opens the chest.

5. Bridge Pose (Setu Bandhasana)

• Lie on your back with knees bent and feet hip-width apart.
• Press through your feet and lift your hips off the ground.
• Interlace your fingers under your back and roll your shoulders underneath.
• Bridge pose stretches the spine, strengthens the glutes, and improves posture.

6. Thread the Needle Pose

• Begin on all fours.
• Slide your right arm under your left arm, lowering your right shoulder and ear to the ground.
• Hold for a few breaths, then switch sides.
• This gentle twist releases tension in the upper back and shoulders.

7. Supine Twist (Supta Matsyendrasana)

• Lie on your back with arms extended to the sides.
• Bend your right knee and cross it over your left leg.
• Gently guide your right knee toward the ground on the left side.
• Supine twist helps relieve lower back discomfort and improves spinal mobility.

Remember to practice these poses mindfully, paying attention to your body’s signals. If any pose causes pain, modify or skip it. Consistency and patience are key to experiencing relief from back pain through yoga.