1. Downward Facing Dog (Adho Mukha Svanasana)
Statistics show that yoga is growing in popularity every year, and there is no yoga pose more famous than the downward dog.
It’s a position that can really build strength in your abdominal muscles which are essential for the support of your lower back. “Down dog offers an opportunity to reverse the forces of gravity that usually act on the spine. The action of the hip joint flexing and folding in the front brings the abdominals in close toward the spine, strengthening them”. .
2. Upward Facing Dog (Urdhva Mukha Svanasana)
The upward facing dog can also be highly effective for back pain. Expert yogis recommend the pose as it helps to build strength in your spine.
They believe that by stretching your abdominal muscles it aids you in developing a strong torso, which can lead to relief from back pain as well as associated problems like sciatica.
When performed regularly it’s thought that upward facing dog can improve your overall, long term spine health.
3. Camel Pose (Ustrasana)
Camel pose is challenging for yoga beginners however when mastered it can be effective for back pain. This asana, which opens up the front of your body, is also thought to help better your digestive system.
4. Cat Pose (Marjaryasana) – Cow Pose (Bitilasana)
Back pain charities suggest the cat pose for those suffering from lower back pain, which is typically married with the cow pose.
The cat-cow pose is also suggested as an effective asana for fatigue and chronic pain.
The poses involve rolling your shoulders back, lifting your hips and rounding your spine, effectively opening up the spine which can offer relief from pain.