- Keeping your back strong supports the spine and reduces chronic pain and injuries
- Strong back muscles improve posture, mobility, and ease daily movements safely
- Bhujangasana, Salabhasana, and Setu Bandhasana are yoga poses that strengthen the back
Keeping your back strong is important as it provides support to the spine, thereby reducing chronic pain, and preventing injuries. Also, when you have a strong back, it improves posture, enhances mobility, and helps to perform daily movements, like lifting or bending, easily and safely. Harvard Health says "Your back is made up of different types of specialized muscles that enable you to move your body so you can twist, turn, bend, stand, walk, run, and lift. Strengthening your back muscles can help you perform everyday activities such as putting on your shoes or closing a window."
There are several yoga asanas that can help to strengthen the back. These poses target muscles like the erector spinae, latissimus dorsi, and core stabilisers, which helps to improve posture and reduce the risk of pain. Here are some yoga poses that can help to strengthen your back.
Yoga Asanas To Strengthen Your Back
1. Bhujangasana (Cobra Pose)
This pose strengthens the lower back, glutes, and shoulders by engaging the erector spinae muscles during the backbend. Lie face down, place hands under shoulders, inhale to lift chest while keeping elbows slightly bent and hips grounded. Hold this pose for 20-30 seconds and repeat for 3-5 times. This pose improves spinal flexibility, reduces lower back stiffness, and promotes better posture. Regular practice can improve circulation to the spine and reduce chronic pain.
2. Salabhasana (Locust Pose)
This pose targets the entire posterior chain, including the back extensors, hamstrings, and glutes, fostering upper and lower back strength. Lie on your stomach, arms alongside body, inhale to lift chest, arms, and legs simultaneously. Look down to maintain neck alignment and hold this pose for 15-30 seconds. This pose activates the deep stabilisers for posture correction and injury prevention.
3. Setu Bandhasana (Bridge Pose)
Setu Bandhasana strengthens the lower back, glutes, and hamstrings while stretching the chest. Lie on your back, keep feet hip-width apart near buttocks, inhale to lift hips toward ceiling, and interlace hands under back if possible. Hold this pose for 30-60 seconds, while squeezing glutes. This asana decompresses the spine, improves hip mobility, and counters tightness from prolonged sitting. It also stimulates thyroid function for metabolism.
4. Adho Mukha Svanasana (Downward-Facing Dog)
This asana builds back strength through isometric holds, elongating the spine while engaging lats and trapezius. From plank, lift hips up and back into an inverted V, pressing heels down and hands forward. Pedal feet for a better stretch and hold for 5-10 breaths. It lengthens the entire back body, relieves tension, and strengthens arms for overall support. This makes it a foundational pose for a strong back.
5. Marjaryasana-Bitilasana (Cat-Cow Pose)
This dynamic pose warms and strengthens the spine, targeting erector spinae and multifidus for mobility. Get on all fours, inhale into Cow (arch back, lift head/tailbone), exhale into Cat (round spine, tuck chin). Flow between the two poses for 8-10 rounds. It massages the vertebrae, boosts circulation, and enhances awareness of spinal alignment, preventing strains.
6. Virabhadrasana II (Warrior II Pose)
Virabhadrasana II benefits the upper and lower back via lateral stability, engaging obliques and erectors. Step wide, front knee over ankle, arms extended parallel to floor, and look over front hand. Hold this pose for 30 seconds per side. It builds endurance in postural muscles, opens hips, and improves balance, which is crucial for back support.
7. Tadasana with Back Extension (Mountain Pose Variation)
This variation of Tadasana helps to strengthen the entire back chain by focusing on alignment and subtle extension. Stand tall, feet together, inhale arms overhead, gently arch back while keeping legs and core firm. Hold this pose for 20-30 seconds.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
