Back pain is a common condition for many people, especially office workers or those with a sedentary lifestyle. Instead of relying on painkillers, yoga offers a natural, safe, and sustainable solution. Join Olaben in exploring 6 simple yoga poses for back pain relief that you can easily practice at home to improve spinal health and relax the mind.
1. Knees-to-Chest Pose (Apanasana)
This gentle pose helps release tension in the lower back, stabilize the pelvis, and support digestion. With regular practice, your lower back will feel more flexible and comfortable.
How to practice:
- Lie on your back with legs extended.
- Slowly draw both knees toward your chest.
- Hug your knees and hold for 5–8 breaths.
- Relax and repeat a few times.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the entire body, especially the back and shoulders. It also strengthens the core, improves posture, and helps ease spinal discomfort.
How to practice:
- Place both hands and feet on the floor, lift your hips upward.
- Form an inverted V-shape with your body, head facing the mat.
- Hold for 5 breaths, then release and repeat.
3. Cat–Cow Pose (Marjaryasana – Bitilasana)
A wonderful flow to loosen up the spine and relieve tension in the back and neck. The synchronized breath with each movement gently massages the vertebrae.
How to practice:
- Start on all fours with your back flat, hands under shoulders, knees under hips.
- Inhale: arch your back upward, tuck the chin toward the chest (Cat pose).
- Exhale: drop the belly, lift the chest and head (Cow pose).
- Repeat 8–10 times.
4. Bridge Pose (Setu Bandhasana)
Not only does this pose reduce lower back pain, but it also strengthens the glutes and back muscles while improving circulation in the spinal area.
How to practice:
- Lie on your back with knees bent, feet flat on the mat.
- Press into your heels and lift your hips upward.
- Hold for 3–5 breaths, then slowly lower down.
- Repeat 5–7 times.
5. Triangle Pose (Trikonasana)
Triangle pose stretches the back muscles, relieves spinal pressure, and improves flexibility. It is also highly effective for easing sciatica discomfort.
How to practice:
- Stand with feet wide apart.
- Bend to the left, left hand reaching toward the ankle or floor.
- Extend the right arm upward, gaze at the raised hand.
- Hold for 5–8 breaths, then switch sides.
6. Supine Spinal Twist (Supta Matsyendrasana)
A relaxing pose that releases tightness in the lower back, aids digestion, and enhances spinal mobility.
How to practice:
- Lie on your back with arms extended to the sides.
- Bend your knees and let them fall to one side.
- Hold the twist for 6–8 breaths.
- Repeat on the other side.
Conclusion
With these 6 yoga poses, you can naturally relieve back pain and boost your overall well-being at home. Make yoga a daily habit to maintain a flexible body and a relaxed mind.
To make your yoga journey easier and safer, don’t forget to practice with Olaben’s products such as non-slip yoga mats, supportive sports bras, and ultra-stretch leggings – the perfect companions to help you enjoy all the benefits of yoga.
