• Dr. Susan Knight-Nanni

Best Yoga Poses for Back Pain



Lower back pain is the leading cause of disabilities worldwide, with 31 million Americans experiencing this pain at any given time. As drugs pose dangerous side effects and the possibility of addiction and overdose, many find that natural treatments are a much safer option.

Yoga is a great and effective way to manage back pain. It not only stretches and strengthens your back, but it boosts circulation to your spine and nerves.

In honor of September being National Yoga Month, here are some yoga poses that offer relief from back pain.

1. Downward Facing Dog (Adho Mukha Svanasana)


Downward Facing Dog is undoubtedly the most recognized pose in yoga. This full body workout stretches and strengthens your lower back, core, hamstrings, shoulders, calves, arms and legs.

Benefits include relief from back pain, stress alleviation, and improved concentration. The pose is also known to help with menopause symptoms and osteoporosis prevention.

2. Extended Triangle Pose (Utthita Trikonasana)


The Extended Triangle pose stretches your groin, hips, and hamstrings, strengthens your back, thighs, and hips, and opens up your shoulders and chest.

Benefits of this pose include relief from lower back pain, stress alleviation, improved stability and better digestion and metabolism.

3. Child’s Pose (Balasana)


The Child’s pose restores balance to your body by stretching your back, thighs, hips, and ankles, while relaxing the front of your body.

This simple pose offers relief from back pain and stress.

4. Half Lord of the Fishes (Ardha Matsyendrasana)


Half Lord of the Fishes is a seated twist pose which stretches your spine, neck, hips and shoulders.

Benefits of this pose include relief from back pain, increased spine flexibility, improved digestion, a calmer mind, relief from fatigue and menstrual pain, and a rejuvenated body.

5. Bow Pose (Dhanurasana)


The Bow pose is highly beneficial to people who regularly maintain a hunched position (e.g. while working on a computer). This pose stretches the front of your body while strengthening the muscles in your back.

Benefits include relief from back pain, improved spine flexibility, improved posture, improved digestion, reduced menstrual discomfort, and reduced stress and fatigue.

6. Cat-Cow Pose (Marjaryasana and Bitilasana)



The Cat and Cow poses complement each other, with the Cat pose arching your back outwards and the Cow pose arching your back inwards.

These poses stretch your back, neck and torso, in order to improve spine flexibility and restore spinal alignment. Other benefits include relief from back pain and stress as well as a calmer mind.

The causes of back pain are varied, and it is important to treat the underlying cause (poor posture, bad sleeping habits) even as you seek relief from pain. The yoga poses listed above should be undertaken with care, with help from an instructor to prevent you from aggravating your pain.

Schedule your chiropractic appointment today and experience relief from temporary and chronic pain.

#BackPain #Yoga

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