10 yoga poses you can do in under 8 minutes to help relieve back pain

Here are some yoga poses that you can practice at home in under 8 minutes and they will relieve any kind of back pain you are having. Don’t do these if you have spinal injuries or such serious injuries.

Cat/Cow

Start in a tabletop position such that you are on your knees and hands.

Arch your back once as if you are a cat, by arching your back inside and then switching the position to as if you are cow, by arching the back upward in the air.

Spinal Twist

Sit with your legs stretched out then fold one of the knees with the feet parallel to the ground and put the elbow of another hand on that knee with your arms perpendicular.

Now you can turn your back towards the folded knees. Do this twist only to the extent that it doesn’t hurt you. Now do the same on the other side.

Do this twist only to the extent that it doesn’t hurt you. Now do the same on the other side.

Now do the same on the other side.

Downward Dog

You might have seen this on TV a lot this is like making an opposite V out of your body. 

Raise your hips and face down. Arch such that your body and hands are stretched straight and so are your legs as well. Keep your hands on the floor. Breathe some long breaths while doing this.  

Breathe some long breaths while doing this.  

Plow Pose

Do not attempt this if your body isn’t as flexible. Just lay on your back and your legs going straight from your thighs then bend backward such that the legs go behind your head and touch the ground.

Do this such that your hips are above your chest. Keep your arms straight while doing this. Hold this for as much time as it is comfortable.

Hold this for as much time as it is comfortable.

Seated Forward Fold

Sit with your legs stretched forward and keep your feet straight. 

Now, bend your hips and then lean forward by giving some stretch to your lower back and this can help you in getting relief on your back as well as hips.

Child’s Pose

Sit with your knees folded and keep your body straight. 

Then stretch your arms upward in a straight manner and then bend your hips and lean forward to touch the found with your arms. 

Hold the breath and release while doing this and do it for some time.

Eagle Pose

This requires some balance as well as strength, just stand to keep your knees slightly bent.

Then lift your tight leg and wrap it around the left thigh with the foot reaching the left calf.

Do similar with the arm, wrap the right arm around the left and perform a Namaste position.

This may be a bit difficult to perform.

Locust Pose

Just lay on your stomach and stretch your legs such that both legs are together.

Now take your arms behind your back and clasp the other hand and keep your arms straight. The, lift your straight legs and keep this position for about 30 seconds to feel some relief in the back.

Then, lift your straight legs and keep this position for about 30 seconds to feel some relief in the back.

Bow Pose

Lay with your face down then lift your legs and bend your knees toward your head then lift your head as well and catch your legs with your respective hands and try stretching by lifting your chest outwards simply as though you are a bow. This is a popular and an important pose.

Triangle Pose

Stretch your legs wide such that you are preparing for a split.

Then arch from the hips then touch your left leg with your left hand and then right leg with the right hand. You need to maintain this position for some minutes.

You need to maintain this position for some minutes.

So, these are some useful yoga poses. For detail instructions, you can also search these yoga positions on YouTube.

Leave a Reply