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7 Little Known Ways That Ease Back Pain Quickly

Updated on October 29, 2017
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Belinda is a freelance writer who is passionate about creating engaging health articles.To enjoy the glow of good health, you must exercise.


We all take our back for granted when it is working properly. We remember to care for it when it signals to us that it needs attention. According to the USA TODAY, over 31 million Americans experience back pain and it affects people of all ages.

According to experts, back pain occurs when the spinal joints, discs, nerves, and muscles are out of alignment or fail to connect together.

There are several different causes for back pain. Some include:

  • Disc problems.
  • Arthritis.
  • Stress/depression.
  • Poor posture both when seated and upright.
  • Being overweight.
  • Not exercising.

You should always seek medical attention first in cases of severe back pain. However, if you have moderate-level or chronic back pain, the power of yoga can help.

Yoga not only calms the body and mind but it is also an excellent way of relieving back pain. The following are some simple yoga poses that work magic when it comes to back pain relief:

back pain relief
back pain relief | Source

1) Child’s Pose.

Child’s pose gently stretches your lower back. It also lengthens your spine and relieves tension in the neck and shoulders.

  • Begin on all fours and sit back that your butt is slightly resting on your heels.
  • Keep knees together or just slightly apart to reach into the thoracic spine.
  • Rest your forehead on the mat.
  • Keep your arms long and extended, palms down or tucked behind.
  • Hold and have slow, deep breaths.
  • 4-12 breaths will be good.
  • To release, place palms under your shoulders then inhale slowly to a seated position.

Child’s pose is a relaxation pose. You can do it in between other yoga poses.

Yoga Pose for Lower Back Pain

2) Cat-Cow Stretch.

Cat- Cow Stretch is a combination of two postures that helps stretch the spine and torso while massaging the spine.

Start with cow pose:

  • Begin on all fours in a tabletop position.
  • Your shins and knees should be hip-width apart.
  • Let your head be in a neutral position.
  • Soften your gaze downward and arch your tailbone upward.
  • Inhale as you drop your belly to the mat.
  • Lift your chest and chin while gazing up at the ceiling.
  • Draw shoulders away from your ears.

Next is the cat pose:

  • Exhale as you draw your belly to your spine.
  • Round the spine upward and drop your tailbone downward.
  • Turn your head to look to your thighs.
  • The pose should resemble that of a cat stretching its back.
  • Alternate the two poses. Inhale and do the cow pose then exhale and do the cat pose.
  • Repeat the poses 5-50 times then rest by sitting on your heels, torso upright.

"For me, yoga is not just a workout – it’s about working on yourself.”

— ~ Mary Glover

3) Downward Dog.

This classic yoga pose works the hamstrings and strengthens the spine.

To do the pose;

  • Start on your hands and knees.
  • With palms on the mat, raise your hips that your body comes to the letter V upside down.
  • To work your upper back, spread your shoulder blades apart.
  • To open up your lower back, reach your hips up and back.
  • You can pedal your feet and rock your hips side to side in relaxation.
  • Take 5-10 breaths.

The downward dog is another pose you can come back to in between other poses.

Downward Dog Yoga Pose
Downward Dog Yoga Pose | Source

4) Triangle Pose.

The triangle pose works the spinal nerves and strengthens the lower back.

To do the pose;

  • Begin standing on top of your mat with arms at your sides.
  • Set your feet wide apart (about 3 feet) from each other.
  • Straighten your right foot. Ensure the right heel is in line with the arch of your left foot.
  • With both arms extended, tilt at the hip and stretch your right hand toward the ground on either side.
  • Shift your body to the side. The fingers of your left hand should flow straight up to the sky.
  • Turn your gaze to your left hand without straining your neck.
  • Hold for 5-10 breaths before alternating sides.

Triangle yoga pose
Triangle yoga pose | Source

5) Locust Pose

The locust pose guarantees total activation of your entire back. It stretches all spinal muscles.

To perform this pose:

  • Lie face down on your belly.
  • Slowly lift the chest and legs up from the mat.
  • It is optional to take arms behind and reach for your fingers.
  • Hold this pose for 30 seconds.
  • You can rest and repeat the locust pose three times.

Locust Yoga Pose
Locust Yoga Pose | Source

6) Knees to Chest Pose.

After all the above poses, knees to chest pose will give you a gentle back massage.

  • Lie down on your back.
  • Hug your knees to your chest.
  • Gently rock from right to left.

Which Yoga Pose works best to ease back pain for you?

See results

7) Supported corpse pose.

Corpse pose is also called the final relaxation pose. It is a crucial pose for it allows the body to take in the practice.

  • Place a pillow or roll a blanket and place it under your knees.
  • Lie down on your back. Have your arms at your sides.
  • Take a few breaths while lying still.
  • Let these breaths be your center of focus. This helps relax your mind.

“Submit to a daily practice. Your loyalty to that is a ring at the door. Keep knocking, and eventually, the joy inside will look out to see who is there.”

Watch a 20 minute Video of Yoga that Relieves Back Pain for Beginners.


Do not wait for the pain signal to start working out. Regular practice helps the body to become more tuned and able to respond better to exercise. The result is not just a pain-free back but a stronger you.


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    • healthzee profile image

      shiv prakash mishra 

      4 months ago from chandauli


    • ptosis profile image


      2 years ago from Arizona

      Go figure. I was doing yoga and didn't even know it!


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