Back pain can ruin your day and stop you from living your life to the fullest. I’ve dealt with lower back pain on and off for several years now and yoga has been one way I’ve helped relieve the pain and cope.
Many yoga poses can help stretch and strengthen your back and relieve acute back pain that you might feel. I’ve often used yoga as part of my back pain relief routine after watching a Kanta Barrios yoga DVD. There are many great yoga DVDs for back pain relief and incorporating it into your life can make a world of difference.
The infographic below demonstrates some of the main yoga poses used to help relieve back pain.
If you can’t see or read the Yoga for Back Pain infographic above I’ve included the transcript below.
All of these yoga poses are designed to help alleviate acute back pain.
Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to “Raised Hands Pose” but it is also some times called Talasana, the Palm Tree Pose (tala = palm tree)
Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy
Virabhadrasana II (Warrior II Pose)
Named for a fierce warrior, an incarnation of Shiva, this version of warrior pose Increases stamina.
Pariviaa Parsvakonasana (Revolved Side Angle Pose)
On the three revolved variations of standing poses.
Bharadvajasana I (Bharadvaja’s Twist)
This gentle twist is a tonic for the spine and the abdominal organs.
Parivrtta Trikonasana (Revolved Triangle Pose)
Usually a counterpose to Trikonasana, Also a preparation for seated forward bends and twists.
Dandasana (Staff Pose)
It might look easy, but there’s more to staff Pose than meets the eye.
Sphinix Pose is the infant of backbends. It can be practiced with backbends. It can be practiced with either an active or passive approach.
Parivrtta Janu Sirsasana (Revolved Head-to-knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and head-of-the-Knee. the former emphasizes the forward bend. The later refers to the “head” of the bent knee that use press away from you to assist the forward bend
Dhanurasana (Bow Pose)
The torso and legs represent the body of the bow, and the arms the string.
Setu Bandha Sarvangasana (Bridge Pose)
Calms the brain and rejuvenates tired legs.
Ustrasana (Camel Pose)
For this pose you can pad your knees and shins with a thickly folded blanket
Marjaryasana (Cat Pose)
This pose provides a gentle massage to the spine and belly organs.
Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to up the spine.
Adho Mukh Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses. An all-over, rejuvenating stretch
Garudasana (Eagle Pose)
You need strength, flexibility and endurance, and unwavering concentration.
Utthita Trikonasana (Extended Triangle Pose)
Triangle Pose is the quintessential standing pose in many styles of yoga.
Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, Particularly the piriformis, which is often the main culprit of sciatic pain.
Matsyasana (Fish Pose)
It is said that if you perform this pose in water, you will be able to float like a fish.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.
Ardha Chandrasana (Half Moon Pose)
Highly effective strengthener for the legs and ankles.
Salabhasana (Locust Pose)
An effective means for strengthening the back of the torso, legs and arms in preparation for the deeper
Marchyasana III(Marichi’s Pose)
Marchi’s Pose is sometimes called the Sage’s Pose
Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep.
Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings and calves
Infographic creative and prodvided by backpainrelief.net. Sources for the infographic: Yoga poses from Yoga Journal. Please consult with a doctor before practicing these poses!