Restorative‌ ‌yoga‌ ‌for‌ ‌back‌ ‌pain‌ ‌

 If you have back pain, then restorative yoga might help you to get rid of it. Nowadays, back pain is one of the most common types of body pain in every 3 out of 5 people. It mainly occurs due to the excessive use of smartphones because the posture you make while using a smartphone isn’t good for your backbone.

Other reasons include sitting in the wrong posture, sitting on an un-ergonomic chair, sitting for a long time on a chair without a backrest, Arthritis, Osteoporosis, and heavy lifting objects. Appropriate restorative yoga poses might help you quickly get rid of this pain and increase your backbone’s strength. We understand your pain, and it might be the worst type of pain that disturbs all your body movements. 

We know if you’ve ridden this article so far, it means you’re also suffering from back pain; that’s why in this article, we’ve mentioned some of the most popular and effective restorative yoga poses that help you to get rid of back pain quickly. So let’s get into it!

Adho Mukha Svanasana

Adho Mukha Svanasana is a traditional and ancient pose of yoga that is also the part of restorative yoga.The origin of this pose was India, when the people of the subcontinent used this pose in their daily yoga practice.. They named it as “अधो मुख स्वानासन” (Adho Mukha Svanasana), meaning Downward Bronchitis.The reason why this pose is famous is because of its simplicity and effectiveness. 

The Adho Mukha Svanasana is highly effective and directly activates your backbone to strengthen and reduce back pain. It also targets all four limbs, spine abdominal muscles to make them more robust and enhance them. To do this, get on all your four limbs, distribute your weight evenly on every limb and hold the pose for at least 1-2 minutes. This restorative yoga pose is also beneficial in making your body more flexible and getting rid of back pain.


This retro Balansana is the essential pose if you want to make your back more flexible and robust. Balansana is an ideal way to make your back more stretchable from the forward side. This pose not just targets your back but also hips, thighs, and ankles. Specifically, in the case of women who wear high heels for a long time, they know the pain of the ankle after wearing high heels for a long time.This pose can help them to get rid of that pain. To do this, you need to lay down on the floor parallel to the floor. Bend your knees towards the stomach and close your knee’s as much as you can, but not enough that it hurts. Bring close your head so that it touches the ground. Keep in that position for 2-3 minutes. It may not be suitable for those with problems with their knees, so don’t try if you’ve knee-related pain or a problem.

Extended Triangle

Extended Triangle Pose is the most common type of pose that is not just seen in restorative yoga but also in many other yoga types. It mainly targets the horizontal axis of your back and targets abdominal muscles. It lets your chest and backbone twist in the left and right sides of your body. Strengthens your both legs and stretches the hips, joints of your legs, back, abdominal muscles, and shoulders. This practice in restorative yoga helps to increase the balance and flexibility of all the mentioned body organs. 

The focus is not on stretching or strengthening the body part. Instead, it’s used to release all the tension from the back. To do this, stand straight on your two feet, spread your feet apart. Lift your arms -0in perpendicular to your body. Bring your left hand close to the feet without bending the arm. Touch your feet and repeat the same process with your right arm. Repeat 15-20 times or as much as you can. You release the stress and tension from your brain and stimulate the brain through long-held breaths that help achieve calm.


Restorative yoga is a practice that helps to improve mental, emotional, and physical health. It is a form of simple yoga but with a twist. This type of yoga is focused on long holds, deep breathing, and different stretchings. It’s suitable for beginners and experts of all levels. According to its definition, it’s a slow pace process of asanas for longer durations with props like blankets and bolsters. Restorative yoga helps you to learn the art of lightning and develop the skills of self-soothe. We know it might be one of the most painful and worst pains of your body that disturbs all the body movement, and in the worst case, you can’t even walk properly.  That’s why we wrote this article on restorative yoga poses that helps to get rid of back pain efficiently. 

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