Yogasana for Back Pain: The Best Poses to Ease Discomfort

Back discomfort is one of the most prevalent complaints. It can be caused by various things, from incorrect posture to stress and tension. Luckily, yoga can help! This blog post will discuss some of the best poses for back pain relief. These yoga poses are easy to do and can be practiced anywhere. So if you’re dealing with back pain, give these poses a try!

How to Ease Discomfort of Back Pain

Many people have hip and back pain because they don’t move around. People are also lazier now because they can work from home. When people work from home, they often just sit on the couch or bed, putting stress on their hip muscles.

If you have a bad posture when you sit or sleep, you can also strain the muscles in your pelvic and hip area. This can create intense pain and agony. This discomfort can cause pain in the groin, thigh muscles, inside or outside the hip joint, and buttocks if left untreated. This can ultimately reduce movement.

There are many traditional forms of stretching, and yoga is one of them. Yoga can help prevent stiffness in the hips and muscles, and it also helps improve blood circulation. Asanas, or poses in yoga, can help more than just the hip area- they can also improve breathing, stamina, and the immune system.

Five Yoga Poses To Provide Relief From Hip Pain

1. Baddha Konasana (Butterfly Pose):

Sit on the floor. Put your feet together so their soles touch each other, and keep them touching while you breathe out. Allow your knees to fall to your sides and place one thumb on the back of one foot. From the top of your chest to the point where your shoulder blades press into your back, stretch. Breathe in and out normally while keeping this pose for 1 minute, then take a 30-second break and repeat 5 times.


This asana is beneficial for opening up the body and freeing movement. It is especially good for the hips. If you do this asana regularly, it can help relieve pain in the back and hips. This asana is also good for stimulating the reproductive organs in women.

2. Ardha Matsyendrasana (Sitting Half Spinal Twist):

While seated, lengthen your legs and bring your feet together. Bend your right leg and place your right foot’s heel besides your left hip. Take the left leg slowly over the right knee. Your right hand should be behind your back, and your left hand should be on your left foot. Twist your waist, shoulders, and neck leftward, casting your look over your left shoulder. Maintain this posture and continue slowly inhaling and exhaling. Return to the starting position gradually and repeat on the other side.


The twisting of the upper side of your body helps to work on your whole spine. This asana also massages your internal organs and stretches your shoulders, hips, and neck. It might help with menstrual discomfort, sciatica, fatigue, or backache.

3. Ananda Balasana (Happy Baby Pose):

When lying down, raise your legs to your chest and keep them there. Hold your toes with your thumb and fingers. Stretch your arms and legs up. Connect your chin to your chest and feel the pelvic bone stretch. Keep the tailbone and sacrum down, and press the heels up. Maintain for one minute or as long as possible. Come back to Shavasana and do it again 5 times.


The Happy Baby Pose is a fantastic stretch for the entire body, especially the hip joint and muscles. It increases balance and stamina, increases blood circulation, and tones the muscles around your hip. Practicing it regularly can help relieve hip pain quickly. Plus, the Happy Baby Pose is known for its ability to calm the mind and de-stress the body.

4. Gomukhasana (Cow Pose):

Seated on the ground, stretch your legs out in front of you. Bend your right leg gently and tuck it behind your left buttock. Fold your left leg over your right thigh and secure it. Assure that both knees are stacked on top of one another. Fold your right arm over your shoulder and place it there. Bend your left arm upward from beneath your back so that both hands are spread far enough apart to touch. Maintain a straight trunk and press your back against your arms. Breathe normally in and out. Hold for 1 minute, pause for 30 seconds, then repeat 5 times.


The Cow Pose is a yoga pose that can help relieve pain in the hips, pelvic muscles, and thighs. When you do the Cow Pose, your legs are stacked on top of each other. This creates more tension in the muscle-tendon joints, which signals the spinal cord to relax. The Cow Pose also releases endorphins, which induce a feeling of relaxation within your body and mind.

5. Viparita Karani (Legs Up The Wall Pose):

First, sit close to an empty wall. Lie on your back and swing your legs up against the wall, pressing your thigh on the wall. Rest your back against the floor and relax your arms by your sides or on your stomach. Hold this position for 10 minutes or as long as you can. Then slowly pull your legs back to the starting position.


This posture is one of the relaxing poses that allows you to lie flat on the ground with your legs up. This pose is beneficial because it allows lymphatic drainage, evens out blood circulation, and releases pressure from the back and hip. Regular practice of this asana opens up the hip muscles. It combats any pain and tightness in the pelvic and hip areas.

You can check out this link to learn more about various yoga poses for back pain.

Frequently Asked Questions About Yogasana for Back Pain

Can Yoga Reduce Back Pain?

Yoga is a gentle practice that can aid with back pain relief. It will also help you with low back pain to make your back stronger and more flexible. Yoga can be very helpful because it is one of the most effective tools for reducing low back pain.

Is Surya Namaskar Good for Back Pain?

Surya Namaskara is a good exercise to do before you practice. It warms up the spine and extends to the legs. The series of steps can make your back pain go away.

What Is the Fastest Way to Relieve Back Pain?

There are many ways to relieve back pain quickly. Exercise is a highly effective method. Try swimming, walking, or yoga.

Is Vajrasana Good for Lower Back Pain?

There have been several studies that indicate Vajrasana has positive health benefits. For example, a small 2010 study of 12 patients concluded that yogic procedures, including Vajrasana, helped reduce discomfort with lower back pain.

Is Cobra Pose Good for Lower Back Pain?

Cobra pose is a yoga-based stretch that can help alleviate certain types of back pain. This stretch should be done starting from your stomach, with the floor serving as your support. Do not start in the plank position, typically used by more experienced yogis. Doing this could give you a good stretch and help flatten your stomach.

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