1. Cobra Pose – Bhujangasana

The best top 10 yoga poses for back pain. Cobra pose or Bhujangasana is useful for keeping the spinal column straight and flexible. Muscles of the back and neck, vertebral discs, and also nadis (Channel of energy) of the abdominal region are purified and their functioning improves.

2.Locust Pose-Shalabhasana 3. Bridge Pose

As lower portion of the spinal column is raised completely, and this portion is exercised well. Muscles of the thighs and calves are strengthened. As a result of this fat in the lumbar region is reduced. Lung capacity increases and alveoli become more elastic. Disorders of the back and neck are eliminated. Locust pose YOGA is very simple to perform, but consistency required for better results.

Locust Pose / Shalabasana
Locust Pose / Shalabasana

4. Child Pose – Balasana

As this is a resting pose, it helps relax the body. The regulated breathing helps restore you to a state of calmness.  This pose helps to lengthen and stretch out the spine. By stretching the spine, also helps to ease neck and back pain.

Child Pose / Balasana
Child Pose / Balasana

6.Triangle – Trikonasana

This pose relieves the stiffness of the neck and back. It relieves the pain in the joints of the neck and the shoulders. It also exercises the spinal cord, the hips, the thighs, the arms, and the fingers. It makes the spine flexible and develops mental power.

This pose cures the diseases of the loins and the thighs. It gives exercise to the shoulders, the neck, the elbows, hands. Constant practice of this asana strengthens these parts of the body. Repeating Bridge Pose YOGA daily would give relief from the back pain issue. This YOGA is very simple to perform, but consistency required for better results.

Bridge Pose / Sethubandasana
Bridge Pose /. Sethubandasana

5. Cat Pose – Marjarasana

By doing cat pose, you can derive several benefits by performing this asana. Especially the functioning of each vertebra improves. It is useful for setting the right gaps between vertebrae and strengthening their internal joints.

7. Downward Facing Dog

The main physical benefits of Adho Mukha Svanasana include a great stretch for your feet, hamstrings, calf muscles, and biceps elongates the spine when done with proper alignment, Helps to strengthen ankle joints.

Downward facing dog / Adho Mukha Svanasana

8. Bow Pose – Dhanurasana

Flexibility and functioning of the central portion of the spinal column is increased. The functioning of nadis and muscles of the lower abdomen is improved. It also helps eliminate arthritis, diabetes, and all the disorders of the spinal column.

9.Fish Pose – Matsyasana

Fish Pose or Matsyasana is beneficial to eliminate minor ophthalmic disorders. It activates the spinal column and the muscles of the back. This YOGA pose is very simple, but one has to perform consistently to get better results.

Fish Pose / Matsyasana

10. Plow Pose –  Halasana

In Sanskrit “Hala” signifies “Plow” and ‘asana’ ‘signifies ‘pose’. So it is known as Halasana (Plow pose). In this position, the body shows the state of the Plow. This posture offers adaptability to the spine just as it reinforces the back muscles and good halasana for weight loss.

Halasana builds pressure on the nadis near the spine and thereby stimulates their functioning. Spinal column becomes more elastic.

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