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Yoga Poses That Relieve Back Pain With No Exercise


When it comes to back pain, most people want relief as quickly as possible. There are many different ways to relieve your back pain but one of the quickest is with poses. Yoga can be a great way to achieve this because there’s no need for any equipment and you don’t have to go anywhere! We’ve compiled 5 poses that will help relieve your back pain in just minutes per day!

Twist The Body

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This is also known as the spinal twist; it helps to relax the muscles in the back and allows tension to leave your body. To do the twist, lie down on your back with your knees bent and feet flat. Take one leg across the body so it rests next to the other knee while turning towards that leg. To achieve maximum relief you should hold this pose for 30 seconds or more before doing it again on the opposite side. At first, you may not be able to hold it for very long but over time you’ll get stronger. As you get more use to it, hold it for longer and you’ll see the benefits.

Lie Down & Lift The Upper Half

Lying on your back to relieve lower back pain is the best way to go. To practice this pose, lie down flat with legs outstretched and arms placed at 45-degree angles towards the body. Then concentrate only on breathing in through your nose while imagining you’re trying to lift up off of the floor by pulling energy from under you into a ball beneath your spine. Hold for 15 breaths before returning slowly to starting position. Repeat as desired or until the back feels better. If this pose is too difficult, try placing a bolster or pillow under your head and chest for support.

Pull The Knees Toward The Chest

This pose is a variation of the child’s pose and it can be done on or off your yoga mat. This pose is beneficial because it stretches the lower back and spine. To perform this, lie down with knees close to the chest while keeping both feet flat on the floor. Use hands to pull each knee as close as you comfortably can towards the opposite shoulder so the back remains straight and not arched up in any way. Hold for 30 seconds before relaxing again; repeat this process at least five times or however many times you are comfortable with.

Make A Figure Four With Your Body

This position keeps your spine in alignment while also reducing tension. To do this, sit on one foot with a knee bent upwards towards your chest while using your hands to pull the other leg into the figure four position (like tying shoes). Keep back straight as you lean slightly forward; hold for 30 seconds before switching sides. This can be done by simply crossing over the opposite ankle or even behind it, depending on how much flexibility exists within each person’s body. Repeat the procedure until there is a little discomfort.

Bend Forward & Touch Your Feet

This is a yoga pose that not only stretches the back but also improves circulation. To complete this, sit on your knees with both feet flat and keeping legs straight as you lean forward until your forehead touches toes or shins (whichever can be achieved). If it feels uncomfortable to reach all of the ways down then try going just far enough so you’re still feeling an intense stretch in the lower portion of your spine/back area. Hold for 20 seconds before doing it again; do at least five times if pain persists after standing up again, then take a break.

Lie On All Fours

This pose is also known as the cat-cow stretch and it helps to increase blood flow while stretching the spine. Begin this position by getting down on all fours with hands directly below shoulders and knees hip-width apart. As you inhale, let your belly drop towards the floor while lifting your head and tailbone up; hold for five seconds before exhaling and returning to starting position. During this entire process make sure that you’re breathing through your nose in order to keep a focus on the exercise at hand. Repeat at least five times.


These poses are great because they don’t require any special equipment nor do they take long periods of time to complete when compared to other methods such as exercise. Yoga has been said to help with back pain because it helps to relax the mind and body, which in turn relieves pressure from muscles. This can even be done at home by yourself or with a friend/spouse/family member that knows how to do yoga poses already!

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