Capital City Neurosurgery |3600 Olentangy River Rd 480ColumbusOH43214 | (614) 442-0700
Capital City Neurosurgery
3600 Olentangy River Rd 480
ColumbusOH 43214
 (614) 442-0700

Best Yoga Poses to Relieve Back Pain

Best Yoga Poses to Relieve Back Pain

Yoga strengthens the muscles, improves flexibility and relieves stress. In addition, yoga also helps relieve pressure on the joints and other hardworking parts of the body, such as the back. Yoga is a common activity to help relieve back pain. These yoga stretches will help relieve your back pain, so you can feel better.


Lie on your stomach and push up your back by placing your forearms on the ground. Position your arms so that they line up directly beneath your shoulders. Lift your head up and align it with your spine, and place your palms firmly on the ground. Hold this pose for at least one minute and up to three minutes. 

This pose gets the blood moving through the back and helps improve your flexibility.

Legs Up the Wall

Lie with your back flat on the ground and your legs pointing upward into the air. Your legs should be straight against the wall. Feel your back relax and your blood begin to flow. Hold this pose for as long as 10 minutes. 

This pose is comforting and helps you get rid of stress. It also help relieve pressure on the lower back joints by flattening the back. 

Cat-and-Cow Pose

Get down on all fours. Move into cat position by arching your back and placing your head down, so your spine forms an arch. Next, press your spine down and your head up. This is the cow pose. Flip back and forth between these two poses several times as needed. 

The flexing motion you make when you change positions in this pose allows you to stretch and relax the muscles over and over again. 

Child's Pose Can Help With Back Pain

Child's Pose

Resume a position on all fours. Then sit back on your haunches until your calves are directly beneath your thighs and your feet are at rest on the floor beneath your buttocks. Your face will be looking at the ground, and your arms will be raised above your head. Hold this pose for five to 10 minutes.

This pose stretches the back and relieves pressure on the lower joints. It's also good for de-stressing and relaxing tight muscles. 

Downward-Facing Dog

Get down on all fours again, and then raise your knees and lift your tailbone until your buttocks are in the air and your body forms an upside-down V shape. Keep your legs and arms straight. Hold this position for several breaths. 

This pose stretches all the muscles in your body and strengthens the muscles that support your lower spine.

If you still struggle with back pain despite healthy spine habits and exercises, it might be time to consider minimally invasive spinal surgery to get relief. Contact Capital City Neurosurgery for a consultation today. 

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