Intermediate Yoga Poses to Banish Back Pain for Good

Intermediate Yoga Poses to Banish Back Pain for Good


Agonizing back pain? No worries! Yoga can be the cure! Here’s a few intermediate poses that can help you with your pain. Let’s explore why these poses work and how to do them properly. Banish that pain and make it stay away forever!

Benefits of yoga for back pain

Yoga is great for easing and controlling back pain. Don’t expect to see big changes after just one session. However, keep it up regularly and you’ll reap the rewards.

The benefits of yoga for back pain include:

  • Increased spine movement
  • Better posture and core strength
  • Relaxing tense muscles
  • Improved body weight alignment and balance
  • Improved circulation through stretches
  • Better mental focus

All of these benefits help reduce back pain – both in the short and long-term.

Yoga Poses

Suffering from chronic back pain? Give yoga a try! With regular practice, yoga can help to ease pain, increase flexibility, and better your posture. There are lots of yoga poses which can help manage back pain. This article will tell you about some intermediate yoga poses that can banish back pain forever!

Cat-Cow Pose

Cat-Cow pose is a great intermediate yoga posture for people suffering from chronic back pain. It helps build strength and flexibility in the lower back, and stretches tense muscles in the upper back and spine. With regular practice, it can bring relief from sciatica and other issues related to tension or bad posture.

To start, come into a tabletop position on your mat. Hands should be beneath your shoulders and knees beneath your hips. Engage your core muscles to keep your spine straight. Draw your navel towards your spine.

Begin with the cow position. Bend your elbows slightly and take slow, deep breaths while arching your back like a scared cat. Let your neck drop forward and your eyes look up to the ceiling. Raise your tailbone up to create a C-shape with your spine.

Next, do the cat pose. Round out the spine from your tailbone up to your neck. Tuck your chin into your chest to become a ball of energy.

Repeat these movements for 10-15 slow breaths. Don’t release more than a comfortable level of stretch in your lower belly or abdominals while in cat pose. Return to center between poses. Don’t deepen the posture beyond the introductory level.

Release the pose by extending your arms forward towards the top of the mat. Sit on your mat for a restorative cooldown or optional seated meditation/savasana.

Downward Facing Dog Pose

Downward Facing Dog Pose is an intermediate yoga pose. It strengthens and stretches your whole body. Plus, it can reduce back pain and improve posture. This pose works your legs, hips, shoulders, arms, chest, abdomen, bladder, spine and neck. It boosts flexibility and improves circulation.

Start on your hands and knees. Put your wrists beneath your shoulders and your knees beneath your hips. Keep your arms straight, not bowed out. Tuck your toes under for traction. Exhale and lift your tailbone to the ceiling. Keep your back flat. Reach both feet back one at a time into a “V” shape. Put most pressure in your legs, not your arms. Draw your lower ribs up and in. If it’s comfy, move your heels closer with every exhalation. Work towards straightening your legs without locking them. Keep breath-based movement a priority over lock-and-hold positioning. Hold for two or three breaths. Transition out by pushing into hands & knees or winding away through another series of postures.

Upward Facing Dog Pose

Urdhva Mukha Svanasana, or Upward Facing Dog Pose, is a key Intermediate yoga posture. It’s great for those who suffer from back pain. It opens the spine, boosts posture and strengthens arms and abs.

To do it:

  • Lie face down on your mat.
  • Bend knees and place hands at shoulder level either side.
  • Push off with hands and keep arms straight, elbows soft.
  • Lift chest off ground, legs close to floor. Push with tops of feet into mat.
  • Hips pressed towards ground, not tucked under too far or compressed.
  • Reach up through arms, gaze slightly forward or up towards ceiling (avoid looking down).

For all yoga poses, listen to your body. Move slowly, stop if anything feels sharp or uncomfortable. Inhale deeply with poses held for several breaths. Hold Urdhva Mukha Svanasana for 30-60 seconds (or longer if comfortable). Then press back into Adho Mukha Svanasana (Downward Facing Dog Pose).

Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is a great way to reduce stress and tension. It also provides a gentle stretch to strengthen the spine’s muscles. This intermediate yoga pose is often recommended to ease headaches, chest congestion, and back pain during menstruation.

To do this pose:

  • Lie down on your back. Your knees should be bent and feet flat on the ground. Make sure your feet are aligned with your hip points. Put your arms at your sides, palms facing down.
  • Exhale as you press your feet into the floor and tuck your tailbone in. Inhale deeply as you reach up towards the sky. Press firmly into your arms for balance.
  • Lift one leg off the floor for about ten inches and hold for five breaths. Then switch sides.

Try this pose for 10 breaths. It will invigorate and open tight areas of tension in the spine, shoulders, upper body, low back, middle back, sacral-lumbar region, neck, and throat. While breathing deeply, you’ll feel calmer mentally. Bridge Pose may also restore a sense of self, having positive moral effects.

Triangle Pose

The Triangle Pose (Trikonasana) is an intermediate yoga pose. It helps with lower back pain and strengthens the core muscles. This asana stretches and strengthens your spine, chest, hips, buttocks, legs, shoulders, arms and neck. You can do it alone or as a part of a sun salutation series.

Start by standing in Mountain Pose (Tadasana). Step or jump your feet 4-5 feet apart. Raise your arms out at shoulder level in Warrior I Pose (Virabhadrasana I). Turn your right foot inwards. Exhale and bend the right knee to make a 90 degree angle above the ankle. Reach both arms up, keeping the back straight. Extend the left arm forward and the right arm behind. Make sure not to strain any body part. Place your hands on either side of the ankle as support, if needed. Breathe steadily for 5-10 breaths. Inhale and release. Move into Warrior II (Virabhadrasana II). Balance there and switch sides. Repeat from Mountain Pose.

  • Each step should be done while inhaling and exhaling when indicated.
  • Increase intensity and depth gradually.
  • Pay attention to your breath, ease and release tensions.
  • Meditate, mudra and visualize chakras throughout each movement.
  • Take your time and practice within safe boundaries.
  • Enjoy peace, love and bliss!

Seated Spinal Twist Pose

Seated Spinal Twist Pose is a great pose for intermediate yogis. It reduces lower back pain! You can do it on the floor or on a yoga block. It requires rotation of the spine, which stretches intervertebral disks and releases tension in vertebrae.

To start, sit cross-legged with arms outstretched. Inhale, and imagine lengthening your spine. Exhale, and twist your upper body to one side. Hold it and focus on breathing deeply. Feel the breath travel through your torso, from the top of your ribcage to your waistline.

When ready, slowly unwind back to center. Take a deep exhale, then rotate in a full circle back to center. Repeat 2-3 times before switching sides. Keep shoulders relaxed, and breathe into any tension or tightness.

Do Seated Spinal Twist Pose regularly. You’ll soon experience improved posture and less discomfort in your lower back! It’s an important part of self care for an active life, free of pain!


Discussion done! Conclusions: Regular practicing of the recommended poses and techniques can boost strength, posture, and flexibility of the back muscles. Plus, yoga can lessen pain, stress, and fatigue. It may even help improve sleep quality.

So, let’s get to it and banish that back pain for good!

Tips for maintaining good posture

Good posture is essential for avoiding back pain and keeping spinal health. To prevent or reduce back pain, do the following:

  • Maintain good posture when sitting, standing and walking. Keep your shoulders loose, your spine upright and your tummy engaged.
  • Do stretches often throughout the day; in the morning, before bed and when seated for long periods of time. Focus on expanding the spine and exercising all major muscle groups.
  • Use a yoga strap to stretch deeper and ease tight spots, like the hip flexors or shoulder blades.
  • Do regular strengthening exercises to build core muscles and increase stability through the torso.
  • Use proper lifting techniques, avoiding any twisting or reaching movements that can strain muscles and ligaments.
  • Do lots of low impact activities, such as swimming or walking; these activities keep your spine active and strengthen the muscles around it.
  • Pay attention to your body; if something hurts while stretching or exercising, don’t push it, as it could cause more injury or worsen existing pain.

Frequently Asked Questions

Q: What are some intermediate yoga poses that can help banish back pain for good?

A: Some intermediate yoga poses that can aid in getting rid of back pain include cow face pose, camel pose, bridge pose, and pigeon pose.

Q: Can yoga really help banish back pain for good?

A: Yes, yoga can definitely help banish back pain for good. Yoga improves flexibility, strengthens muscle groups in the back, and also eases tension and stress within the body.

Q: Can beginners try intermediate yoga poses to deal with back pain?

A: It is recommended that beginners start with beginner-level poses and move on to intermediate poses once they build up their strength and flexibility to avoid further injury.

Q: Can pregnant women try intermediate yoga poses to rid themselves of back pain?

A: It is advised that pregnant women consult with a doctor or a yoga instructor before attempting any yoga poses, especially intermediate ones, as some poses may not be suitable for pregnant women.

Q: How often should I practice intermediate yoga poses to banish back pain for good?

A: Practicing intermediate yoga poses on a regular basis, at least three to four times a week, can help alleviate back pain for good. However, it is important to listen to your body and rest when needed.

Q: Can certain yoga poses worsen back pain?

A: Yes, certain yoga poses can worsen back pain if not done properly or if there is an underlying injury. It is important to seek guidance from a trained yoga instructor before attempting any yoga pose.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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