15 Yoga Asanas to Cure Your Back Pain

Our stressful routines have made back pain an inevitable part of our everyday life. However, did you know that one of the most common advantages of yoga is helping relieve back pain? Certain yoga asanas are better aimed at curing back pain. 

In this article, we share 15 top yoga asanas to help cure back pain.

15 Yoga Asanas That Are Great for Your Back Pain

Some postures that can help you to reap the advantages of yoga are –

1. Marjaryasana-Bitilasana (Cat-Cow Pose)

The cat-cow pose can warm up the spine, help you get rid of back pain and boost flexibility. Simply stand on your hands and knees in a tabletop position. Inhale as you drop your belly towards the mat, lifting your chin and gazing forward for the cow position. Exhale as you round your back towards the ceiling.

2. Adho Mukha Svanasana (Downward-Facing Dog)

The downward-facing dog yoga asana helps stretch the back muscles. Place your hands and knees under the mat and lift your legs and arms in a straight posture. Gently press your heels towards the floor while bringing your chest towards your thighs, holding the position for 5 to 10 seconds.  

3. Balasana (Child’s Pose)

The child’s pose relaxes your back muscles and provides a calming effect. Kneel on the floor with your knees apart, place your forehead on the mat, and sit back on your heels with extended arms. 

4. Salamba Bhujangasana (Sphinx Pose)

The sphinx pose is known among the yoga asanas for providing complete relief from back pain. Lie on your stomach with your forearms on the ground and your elbows directly under your shoulders. Lift your chest and hold the posture for 5 to 10 seconds, pressing into your forearms.

5. Bhujangasana (Cobra Pose)

Bhujangasana is a backbend pose that enhances flexibility. Lie on your stomach with your hands positioned under your shoulders, pressing them near your chest. 

6. Salabhasana (Locust Pose)

The locust pose also targets your back area and provides more flexibility. Rest on your stomach with your arms on the sides. Gradually lift your chest, arms, and legs from the ground and hold. 

7. Setu Bandhasana (Bridge Pose)

This yoga asana is great for strengthening your glutes and relieving back pain. Rest on your back with your knees bent on the floor, and try to lift your hips towards the ceiling. Place your hands under your back and breathe in and out. 

8. Trikonasana (Triangle Pose)

Trikonasana helps you stretch your back and improve flexibility. Stand with your legs apart, and your right foot turned out. Extend your arms, hinge at your hips, and try to reach your right hand to the floor. 

9. Supta Matsyendrasana (Two-Knee Spinal Twist)

This twist helps you enhance back flexibility and relieve pain. With your back resting on the floor and your knees bent, twist your knees to one side and extend your arms outward.  

10. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

This yoga asana stretches your back effectively. Sit with your legs extended, bend your right knee, and place your right foot outside your left thigh. Twist to the right, placing your left elbow outside the right knee.

11. Utthita Trikonasana (Extended Triangle Pose)

This standing pose focuses on stretching the back. Stand with your feet apart, turn your right foot out, extend your arms, hinge at the hips, and reach your right hand towards the floor.

12. Eka Pada Rajakapotasana (Pigeon Pose)

This is a hip opener and can completely stretch the back. Maintain a tabletop position while you bring your right knee front and the right foot towards the left wrist. 

13. Paschimottanasana (Seated Forward Bend)

This is a seated stretch that can relieve your back pain. Sit with your legs extended, hinge at the hips, and reach towards your feet.

14. Viparita Karani (Legs Up the Wall Pose)

This relaxes your back muscles and helps with tension release. Lie on your back and stretch your legs up the wall. 

15. Savasana (Corpse Pose)

This is a simple yoga for back pain where you lie on your back with your arms extended. Try this pose if you suffer from back pain.

Why Do You Need Health Insurance with Yoga Cover?

While practising yoga asanas is great for your overall health and well-being, make sure to get a health insurance with yoga cover to support you financially. Prioritising health protection is crucial, and choosing the right health insurance ensures access to quality healthcare services.

If you wish to choose a more holistic approach to curing your back pain, it is imperative to explore various treatment options that aim to cure orthopaedic conditions. Investing in AYUSH health insurance helps with coverage for alternative treatment options like yoga, Ayurveda, and homoeopathic treatment. So, make sure to check it out if you’re looking for health insurance with yoga cover.

Key Takeaways

Yoga is a holistic lifestyle that promotes physical, mental, and emotional well-being. With these yoga poses, your back pain should resolve over time. Don’t forget to choose AYUSH health insurance from PhonePe to ensure comprehensive coverage beyond traditional mediclaim and cover a wide range of treatment options.