Top 10 Yoga Exercises to Relieve Back Pain at Home

Cat-Cow Pose is one of the best dynamic exercise that improves spine flexibility, releases tension throughout the body, and promotes deep breathing. Regular practice leaves you feeling more flexible, relaxed, and energized. The Cat-Cow Pose is a versatile asana that is accessible for regular practice. Modifications exist that allow the pose to be adapted to individual needs and physical capabilities

1. Come onto your hands and knees, with your knees under your hips and your hands under your shoulders.

2. Inhale, arch your back up like a cat, tucking your belly in.

3. Look straight ahead, with your head lifted up.

4. Exhale, round your spine, tuck your chin to your chest, and drop your head down.

5. Breathe deeply and smoothly, moving from the "Cat" pose to the "Cow" pose and back.

6. Repeat 5-10 times, moving with the rhythm of your breath.

Downward-facing Dog is a fundamental yoga pose with numerous physical and mental benefits. It calms the nervous system, relieves stress and fatigue, and refreshes the mind.

1. Tabletop Position: Hands shoulder-width apart, knees hip-width apart.

2. Ground Through Your Palms: Spread your fingers wide, index fingers pointing forward.

3. Lift Your Hips: On an exhale, straighten your legs, sending your tailbone towards the ceiling.

4. Relax Your Neck: Gaze between your feet.

5. Lengthen Your Spine: Draw your belly towards your thighs, chest towards your knees.

6. Breathe Steady: Hold for 1-3 minutes.

7. To Release: Exhale, bend your knees, and gently lower back to the floor.

The Locust Pose, resembling a grasshopper's take-off, is a deceptively simple yoga asana with immense strengthening and healing benefits. It stimulates digestion, improves metabolism, and promotes a strong back, good posture, and a feeling of lightness [3]

1. Lie on your stomach with your arms by your sides, palms flat on the floor.

2. Inhale, lift your head, chest, and legs off the floor.

3. Keep your elbows straight and your arms extended back.

4. Bring your shoulder blades together and lift your shoulders.

5. Keep your body straight and maintain your balance.

6. Breathe deeply and evenly, hold the pose for 5-10 seconds.

7. Gently lower your legs and head back to the floor.

Its gentle effect on the nervous system calms the mind, relieves stress, and promotes a sense of tranquility. Regular practice of this asana will reward you with ease in the legs, reduced tension, and a path towards inner peace.

1. Lie on your back with your arms by your sides.

2. Bend your right leg at the knee and bring it towards your chest.

3. Straighten your right leg upwards, keeping your back flat on the floor.

4. Grab your right big toe with your right hand. Your left hand should be on the floor.

5. Gently pull your leg towards you, stretching the back of your thigh.

6. Breathe deeply and evenly, hold the pose for a few breaths.

7. Lower your right leg to the floor and repeat on the left side.

Pigeon Pose is a deep and multifaceted asana, offering benefits for both body and mind. It wonderfully opens the hip joints, increasing their mobility, and deeply stretches the hip rotators, flexors, and gluteal muscles. Pigeon Pose teaches balance and patience not only on the mat but also in life.

1. Start on your hands and knees.

2. Bring your right knee forward, placing it behind your right wrist.

3. Extend your left leg back, straightening it.

4. Lower your hips down until you feel a stretch in the front of your right thigh.

5. Raise your arms up, joining your palms above your head, and reach up.

6. Keep your back straight and your shoulders relaxed.

7. Breathe deeply and evenly, hold the pose for 30-60 seconds.

8. Repeat on the left leg.

Bow Pose in yoga is a powerful asana that benefits both physical and mental health. It strengthens back muscles, improves posture, opens the chest, stimulates abdominal organs, improves circulation, and stretches the front of the body.

1. Lie on your stomach with your legs extended and your arms by your sides.

2. Bend your knees and grab your ankles.

3. Inhale, lift your head and chest off the floor, and push your hips up.

4. Lower your head back, look up.

5. Hold the pose for 30-60 seconds, breathing deeply and evenly.

6. Exhale, slowly lower yourself back to the floor.

Child's Pose is a restorative asana that helps to relax, release tension, and relieve stress. This asana gently stretches the spine, relieving tension and pain in the back, especially in the lumbar region.

1. Start on your hands and knees.

2. Sit back on your heels, bringing your hips back.

3. Fold forward, resting your forehead on the floor.

4. Relax your arms alongside your body, palms facing up.

5. Breathe deeply and evenly, hold the pose for 30-60 seconds.

The Seated Spinal Twist pose in yoga has a beneficial effect on both physical and mental health. It increases spinal flexibility, relieves back tension, improves digestion, opens the chest, and stimulates the work of internal organs. In addition, twists help relieve stress, improve mood, and develop concentration. [3]

1. Sit on the floor with your legs crossed.

2. Place your right hand behind your back, and grab your right knee with your left hand.

3. Inhale and straighten your spine.

4. Exhale, twist your upper body to the right, looking over your right shoulder.

5. Hold the pose for 30-60 seconds, breathing deeply and evenly.

6. Repeat on the other side.

Triangle Pose strengthens and stretches the body, calming the mind. It strengthens the legs, stretches the hamstrings and hips, opens the chest, improves digestion, and relieves stress. Practice with caution if you have injuries or high blood pressure.

1. Stand with your feet about 1 meter apart.

2. Turn your right foot 90 degrees to the right, and your left foot 15 degrees to the left.

3. Extend your arms out to the sides, parallel to the floor.

4. Bend to the right, lowering your right hand to the floor, and reach your left arm up.

5. Look at your left hand.

6. Hold the pose for 30-60 seconds, breathing deeply and evenly.

7. Repeat on the other side.

Cobra Pose strengthens back muscles, improves posture, opens the chest for better breathing, increases flexibility, and boosts energy and mood.

1. Lie on your stomach with your legs extended, palms under your shoulders, and your forehead touching the floor.

2. Inhale, engage your back muscles and slowly lift your head, chest and abdomen off the floor, using your arms for support.

3. Don't raise your shoulders towards your ears, keep them relaxed.

4. Look straight ahead or slightly upwards.

5. Hold the pose for 15-30 seconds, breathing deeply and evenly.

6. Exhale, slowly lower yourself back to the floor.