Top 10 Yoga for Women to Curb Back Pain

Back pain is one of the most common issues that affects millions of women worldwide. Whether due to the long working hours, carrying children, or because of wear and tear caused by everyday life, back pain can cause a lot of discomfort and can hinder your daily life significantly. One of the best ways to curb back pain is through yoga. Practising yoga every day can offer various benefits by holistically alleviating pain and discomfort. Here are the top 10 yoga poses we recommend for back pain relief: 

1- Cat-Cow Pose (Marjaryasana-Bitilasana)

The cat-cow pose is a great yoga pose to warm up your spine and reduce tension in your lower back. The movement from arching and rounding your back helps improve flexibility. 

Steps to do Cat-Cow Pose:

1. Start by getting into the tabletop position

2. Inhale and arch your back while lifting your head and tailbone

3. Exhale and round your spine by tucking in your chin and chest

4. Repeat the yoga pose for 2-3 times

2- Child’s Pose (Balasana) 

It is a restorative yoga that gently stretches the hip and lower back while providing relief and reducing stress. 

Steps to do Child’s Pose:

1. Kneel on the yoga mat, lower your torso forward, and sit back on your heels. 

2. Extend your arms forward alongside your body

3. Keep your forehead on the mat, and hold the position for 2-3 minutes

3- Downward-facing Dog (Adho Mukha Svanasana)

This yoga strengthens the back, elongates the spines and is helpful in relieving back pain.

Steps to for Downward-facing Dog:

1. To start, get in the tabletop position, and lift your hips towards the ceiling while tucking in your toes

2. Keep your feet hip-width apart, and your arms shoulder-width apart

3. Push your heels on the floor and elongate your spine

4. Hold the position for 1-2 minutes while breathing deeply

4- Cobra Pose (Bhujangasana)

The cobra pose is helpful in strengthening your spine and opening up your chest. This yoga is also helpful in alleviating back pain by improving the flexibility of the body and posture. 

Steps to do Cobra Pose: 

1. Lie on a yoga mat with your hand under your shoulders

2. Push your palms on the floor and lift your chest off the floor, keep your elbow slightly bent. 

3. Hold the position for 2-3 minutes.

5- Bridge Pose (Setu Bandhasana)

The bridge pose helps strengthen the back and glutes, which helps reduce back pain which arises due to weak muscles. 

Steps to do Bridge Pose:

1. Lie your back with your knees bent and hip-width apart 

2. Keep your feet flat on the floor

2. Push your feet on the floor and lift your hips towards the ceiling

3. Put your hand under your back

4. Hold the position for 1-3 minutes

6- Sphinx Pose (Salamba Bhujangasana)

The sphinx pose is considered a gentler alternative to the cobra pose, it strengthens the back while keeping your body relaxed. 

Steps to do Sphinx Pose:

1. Lie down straight on your yoga mat

2. Keep your elbows under your shoulder

3. Lift your chest slightly upwards while pushing your forearms towards the floor

4. Hold the pose for 1-2 minutes, and repeat 5-10 times

7- Pigeon Pose (Eka Pada Rajakapotasana)

The pigeon pose is useful for opening up your hips and strengthening your lower back.

Steps to do the Pigeon Pose:

1. Get in the tabletop position, and bring your right knee to your right arm

2. Extend your left leg back, keeping your hips square.

3. Extend your right arm forward while lowering your torso over your right leg

4. Hold the position for 1-2 minutes 

8- Supine Twists (Supta Matsyendrasana)

This yoga pose helps release tension in your lower back and spine while improving flexibility and relieving discomfort. 

Steps to do Supine Twists: 

1. Lie on your back, keep your knees bent and feet flat on the floor

2. Keep your shoulder grounded while dropping one knee to your side

3. Extend your arms to that side and turn your face towards the opposite side

4. Hold the position for 1-2 minutes on each side

9- Triangle Pose (Trikonasana)

The triangle pose strengthens the leg and back while also stretching the sides of your body to provide relief from discomfort. 

Steps to do Triangle Pose:

1. Stand with your feet wide apart, and turn your right foot out while extending your arms parallel to the floor.

2. Reach your right hand down to your shin or the floor while extending your left arm toward the ceiling.

3. Hold the pose for 30 seconds to 1 minute and then switch sides. 

10- Reclining Bound Angle Pose (Supta Baddha Konasana)

This is a restorative yoga pose that provides relief from discomfort and relaxes the lower back muscles

Steps to do Reclining Bound Angle Pose: 

1. Lie on your back, and bring the soles of your feet together while letting your knees fall open.

2. Place your arms by your sides and keep the palms facing up.

3. Hold the pose for 1-3 minutes

Summary

Yoga can prove to be beneficial for multiple reasons, especially for women who face daily physical demands. These top 10 yoga poses for back pain can help reduce lower back pain issues significantly and relax the muscles and spine. Granimals offers a comprehensive program to manage chronic lower back pain with online physiotherapy. Book your rehab consultation with us today!

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Frequently Asked Questions (FAQs)

Q1- Can I do yoga if my lower back hurts?

Answer: Yes, practising yoga when your back hurts can provide a significant amount of relief. Be mindful and do not push your body if the pain persists for long, instead seek professional help. 

Q2- Which yoga should not be done with back pain?

Answer: Backbend poses must not be done if you are suffering from back pain, as they can lead to back-related injury. 

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