10 Easy Yoga Asanas To Ease Back Pain

1. Trikonasana (Triangle Pose)

Triangle Pose stretches the side body and can relieve back tension.

2. Balasana (Child Yoga Pose)

Kneel on the floor with your big toes touching and knees spread apart. Sit back on your heels and stretch your arms forward, lowering your chest to the floor.

3. Apanasana (Knee To Chest Pain)

Lie on your back and bring both knees to your chest. Hug them with your arms and rock gently from side to side to massage the lower back.

4. Setu Bandha Sarvangasana (Bridge Pose)

This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.

5. Parivrtta Balasana (Child Twist Pose)

From Child's Pose, place your right hand on top of your left and gently twist your upper body to the left, stretching your right side. Repeat on the other side.

6. Salamba Bhujangasana (Sphinx Pose)

Sphinx Pose helps to strengthen and lengthen the spine.

7. Supta Matsyendrasana (Supine Spinal Twist)

This twist stretches the lower back and promotes spinal mobility.

8. Bhujangasana (Cobra Pose)

Lie on your belly with your hands under your shoulders. Inhale as you lift your chest off the ground, keeping your elbows close to your body. Cobra pose strengthens the lower back.

9. Adho Mukha Shvanasana (Downward Dog Pose)

This pose stretches the entire back and helps relieve tension.

10. Marjaryasana (Cat-Cow Pose)

This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.