Best yoga postures for back pain

According to statistics, almost 75% of the population suffers from back pain for a while in their lives1)Low back pain statistics..
In a good number of cases, the pain in the region that lies at the bottom of the back occurs, this is called low back pain.

To combat these symptoms, it is important to be active and not give in to the easy way out: rest.
Lack of physical activity leads to loss of muscle mass, which promotes an increase in lower back pain.

Today I present to you the 4 best yoga poses you can do regularly to improve muscle tone, flexibility and hollowness.

Best yoga postures for back pain

These yoga poses to combat back pain are suitable for all levels.

cat Position

posture of the cat to fight back pain

The cat's posture in yoga is excellent for stretching the entire spine, neck and shoulders.

This is what you do:

  1. Stand on all fours on the ground, hands at shoulder level and knees at hip level.
  2. Inhale as you raise your head and pull your stomach down.
  3. Exhale as you lower your head and round your back, as if you were pulling your spine toward the ceiling.


posizione clothing boards

The plank is ideal for strengthening all deep abdominal muscles, essential for good spinal stability.

This is what you do:

  1. Lie down, belly down.
  2. Place your elbows on the floor at shoulder level.
  3. Extend your legs and straighten your ankles, pelvis and shoulders.
  4. Hold the position with constant breathing and tight abs.

If you are a beginner, you can do this position with your knees on the floor.

The cobra


The cobra is an excellent exercise to strengthen all the muscles that support the spine.

This is what you do:

  1. Lie on the ground, on your stomach.
  2. Place your hands under your shoulders.
  3. Raise your head and chest from the ground without using your hands, simply with the strength of your back muscles.
  4. Hold the position with slow, controlled breathing.


The bridge is ideal for building glutes without equipment, but also for balancing the forces between hamstrings and quadriceps, which is important to avoid tension in the lower back.

This is what you do:

  1. Lie on the floor on your back.
  2. Bend your legs and place your arms outstretched on each side of your body.
  3. Raise your pelvis to straighten your knees, pelvis and shoulders.
  4. Hold the positions by holding a slow breath and controlling, and by pulling yourself into the glutes and abs.

Full exercise to fight back pain

Don't have much time to exercise? No excuse!

Here is a 20-minute session to be performed at least 3 times a week to quickly observe results and say goodbye to back pain:

  • Cat Position – 4 sets of 16 reps with 1 minute recovery between each set.
  • The board – 4 sets of 30 seconds with 30 seconds recovery between each set.
  • The Cobra – 4 sets of 20 seconds with 40 seconds of recovery between each set.
  • The Bridge – 4 sets of 45 seconds with 15 seconds of recovery between each set.

Remember that the most important thing is consistency in observing real progress.
You do not need to exercise every day until you stop completely for months.

Do this exercise 3 times a week and back pain should disappear as the weeks go by.
Once it has completely disappeared, it will be important to maintain consistency in your workout to maintain muscle mass.

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