{"id":882,"date":"2026-05-26T10:58:46","date_gmt":"2026-05-26T05:28:46","guid":{"rendered":"https:\/\/kundaliniyogaashram.org\/blog\/?p=882"},"modified":"2026-05-26T11:00:25","modified_gmt":"2026-05-26T05:30:25","slug":"3-yoga-poses-to-deal-with-back-pain-naturally","status":"publish","type":"post","link":"https:\/\/kundaliniyogaashram.org\/blog\/3-yoga-poses-to-deal-with-back-pain-naturally\/","title":{"rendered":"3 Yoga Poses To Deal With Back Pain Naturally"},"content":{"rendered":"\n

You must have heard people saying, \u201cThere is some purpose in pain.\u201d Only a person in pain will know what that means. Back pain, whether it is severe, acute, or continuous numbing pain, makes you feel tired, depressed, and sometimes angry.<\/p>\n\n\n\n

Every day when you wake up, you try to feel your back and you wish that the pain would magically go away. This mental trauma can aggravate your pain and it starts to get you down.<\/p>\n\n\n\n

Sometimes the back pain can be due to sleeping on the wrong side, over-training of some sport or physical exercise. This causes inflammation of muscles, and you get severe pain in your back. Similarly, there are chronic back pains which are severe and it makes life really difficult.<\/p>\n\n\n\n

I have suffered the similar back pain. It is a sinking feeling when you get up in the morning, accompanied with the back pain. But yoga came to my rescue. The strength, flexibility, and stretching of yoga has proved its power. Through proper practice, like what is taught in a yoga teacher training in Rishikesh<\/a><\/strong>,\u00a0<\/p>\n\n\n\n

It\u2019s the best way to relieve your back pain and soreness. When you take up yoga as your savior, you will gradually cut back on your medications and heal naturally.<\/p>\n\n\n\n

Even athletes who are active can suffer from lower back pain; just as people who have more sedentary life can also suffer from back pain due to continue sitting in one position.<\/p>\n\n\n\n

Athletes who are involved in rapid running, jumping, and many vigorous movements suffer tension and fell low back pain.<\/p>\n\n\n\n

Practice the yoga poses below everyday, and you will get a flexible and strong back.<\/p>\n\n\n\n

All Directions Back Stretch:<\/h2>\n\n\n\n
    \n
  • This involves multiple steps- first is lengthening of the spine. You have to sit straight with legs crossed. Now breath in slowly and raise your hands above your head and interlace your fingers, pressing your palms to the ceiling.\u00a0<\/li>\n\n\n\n
  • Now stretch up as much possible; hold on for a moment; now twist your body towards the right and then towards the left and hold for 2 to 3 seconds. Now inhale and return to the original position.<\/li>\n\n\n\n
  • Holding your hands up, bend towards the right and then towards the left.<\/li>\n\n\n\n
  • Similarly, bring your hands (still interlaced) towards the front and bend forward.<\/li>\n\n\n\n
  • Now take your right hand and place it on the left knee and fold your left hand behind the back and twist your body side to side. This will give your whole spine a good twist.<\/li>\n<\/ul>\n\n\n\n

    This whole spine stretching will give you good posture and strengthen the abdominal and back muscles; plus, it\u2019s the best warm-up before moving on the other postures below!<\/p>\n\n\n\n

    Legs Up the Wall:<\/h2>\n\n\n\n

    For this you have to raise your legs by the wall and scoot your buttocks all the way towards the wall and lay down. This maneuver will relax your back muscles and give better circulation in the low back.<\/p>\n\n\n\n

    Hold this position for 5-10 minutes.<\/p>\n\n\n\n

    Sphinx Position:<\/h2>\n\n\n\n

    In this pose, you have to lie down on your stomach. Bring your elbows straight underneath the shoulders, lift your chest, and stay in this position firmly with arms and hands puling your heart forward. <\/p>\n\n\n\n

    Similarly, there are many other back exercises which will help to heal your back and give you a medicine-free and pain-free life:<\/p>\n\n\n\n

    Supine hamstrings stretch<\/p>\n\n\n\n

      \n
    • Two-knee twist<\/li>\n\n\n\n
    • Pigeon position<\/li>\n\n\n\n
    • Thread the needle<\/li>\n<\/ul>\n\n\n\n

      Along with yoga exercises, you can try hot and cold water therapy and you will feel the difference in just two to three sessions. When you are <\/strong>suffering from back pain <\/strong>you have to try a variety of modalities to help you on your way to healing.<\/p>\n\n\n\n

      Talking with your close ones and proper counseling will help you emotionally, and yoga will help you to create strong muscles and a healthy mind. I have experienced the difference and I am sure you will too!<\/p>\n","protected":false},"excerpt":{"rendered":"

      You must have heard people saying, \u201cThere is some purpose in pain.\u201d Only a person in pain will know what that means. Back pain, whether it is severe, acute, or continuous numbing pain, makes you feel tired, depressed, and sometimes angry. Every day when you wake up, you try to feel your back and you wish that the pain would magically go away. This mental trauma can aggravate your pain…<\/p>\n","protected":false},"author":1,"featured_media":883,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[153,154,20,90,104],"tags":[128,108,6,121,138],"class_list":["post-882","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-pain","category-back-pain-2","category-200-hr-kundalini-yoga-ttc","category-how-to-control-mind-with-meditation","category-yoga-pose","tag-200-hour-kundalini-yoga-teacher-training-in-rishikesh","tag-back-pain","tag-yoga","tag-yoga-school-in-rishikesh","tag-yoga-teacher-training-in-rishikesh"],"yoast_head":"\n3 Yoga Poses To Deal With Back Pain Naturally - Kundalini Yoga Ashram Rishikesh<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kundaliniyogaashram.org\/blog\/3-yoga-poses-to-deal-with-back-pain-naturally\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Yoga Poses To Deal With Back Pain Naturally - Kundalini Yoga Ashram Rishikesh\" \/>\n<meta property=\"og:description\" content=\"You must have heard people saying, \u201cThere is some purpose in pain.\u201d Only a person in pain will know what that means. Back pain, whether it is severe, acute, or continuous numbing pain, makes you feel tired, depressed, and sometimes angry. Every day when you wake up, you try to feel your back and you wish that the pain would magically go away. 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My spiritual journey has bought bhakti and devotion in my life, it has made me realize that God resides within me and this interconnectedness with the divine is what guides me through life. My life challenges opened my mind to see the beauty of within and the beauty externally. My most profound experience was when I realized that I had a congenital heart defect, and if I didn\u2019t seek treatment I would die, I came from extremely humble beginnings and we had no money for the operation or treatment. My body would literally shake due to the defect. Where would I end up, how do I not die? What is the purpose of my life \u2013 all these questions would spin in my mind, who would help me? there was no one here on this earth at that point in time to help me survive or live. This is where bhakti and my devotion to God came into my heart, I had to have blind faith in the universe, in the god that I would live, Miraculously, I stumbled upon a hospital that agreed to treat me. In India, at the time of my operation, there was no guarantee of success. As I went under anesthesia, not knowing if I would wake, it was here that I truly connected to my heart and the divine within and the power of prayer, meant that when I opened my eyes I was born again, an opportunity to serve humanity and guide on people on the spiritual path(Hosptial of operation- Sri Satya Sai Institute of Higher Medical Science) I promised at this point I would spread the word of bhakti and devotion. That I would spend my life for devotion and spreading spirituality challenges and adversity are a part of life, however how we overcome, can make all the difference, every challenge strengths our will, life is never about the position we have in life, but that we see our self as we really are and take our soul journey.\",\"sameAs\":[\"https:\\\/\\\/www.youtube.com\\\/@yogivishnupanigrahi9748\\\/\"],\"url\":\"https:\\\/\\\/kundaliniyogaashram.org\\\/blog\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3 Yoga Poses To Deal With Back Pain Naturally - Kundalini Yoga Ashram Rishikesh","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kundaliniyogaashram.org\/blog\/3-yoga-poses-to-deal-with-back-pain-naturally\/","og_locale":"en_US","og_type":"article","og_title":"3 Yoga Poses To Deal With Back Pain Naturally - Kundalini Yoga Ashram Rishikesh","og_description":"You must have heard people saying, \u201cThere is some purpose in pain.\u201d Only a person in pain will know what that means. 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My spiritual journey has bought bhakti and devotion in my life, it has made me realize that God resides within me and this interconnectedness with the divine is what guides me through life. My life challenges opened my mind to see the beauty of within and the beauty externally. My most profound experience was when I realized that I had a congenital heart defect, and if I didn\u2019t seek treatment I would die, I came from extremely humble beginnings and we had no money for the operation or treatment. My body would literally shake due to the defect. Where would I end up, how do I not die? What is the purpose of my life \u2013 all these questions would spin in my mind, who would help me? there was no one here on this earth at that point in time to help me survive or live. This is where bhakti and my devotion to God came into my heart, I had to have blind faith in the universe, in the god that I would live, Miraculously, I stumbled upon a hospital that agreed to treat me. In India, at the time of my operation, there was no guarantee of success. As I went under anesthesia, not knowing if I would wake, it was here that I truly connected to my heart and the divine within and the power of prayer, meant that when I opened my eyes I was born again, an opportunity to serve humanity and guide on people on the spiritual path(Hosptial of operation- Sri Satya Sai Institute of Higher Medical Science) I promised at this point I would spread the word of bhakti and devotion. That I would spend my life for devotion and spreading spirituality challenges and adversity are a part of life, however how we overcome, can make all the difference, every challenge strengths our will, life is never about the position we have in life, but that we see our self as we really are and take our soul journey.","sameAs":["https:\/\/www.youtube.com\/@yogivishnupanigrahi9748\/"],"url":"https:\/\/kundaliniyogaashram.org\/blog\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts\/882","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/comments?post=882"}],"version-history":[{"count":3,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts\/882\/revisions"}],"predecessor-version":[{"id":886,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/posts\/882\/revisions\/886"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/media\/883"}],"wp:attachment":[{"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/media?parent=882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/categories?post=882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kundaliniyogaashram.org\/blog\/wp-json\/wp\/v2\/tags?post=882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}