Yoga For Spinal Decompression

The physical practice of holding Yoga postures (asanas) can be an effective method for spinal Compression and can complement other treatment approaches. They are often referred to as the best for elongating muscles, promoting spinal alignment, increasing flexibility, lengthening the backbone, reducing tension in the back and neck, and strengthening the abdominal region.

Regular practice of yoga poses that involve gentle stretching of the spine can help create space between the vertebrae and relieve compression. Poses like Cat-Cow, Child’s Pose, and Supine Twist can elongate the spine, release tension, and improve flexibility.

Here are some ways yoga can contribute to spinal decompression.

Yoga For Spinal Compression and Prevent Back Pain

That’s the point! To do away with the ‘spinal decompression’, we bring you Seven Simple Steps (asanas or yoga postures) that are easy to do and won’t eat into your daily busy schedule.

Forward Bend (Uttanasana)

Forward Bend pose stretches the hamstrings, which can often become tight due to factors like prolonged sitting. By elongating the hamstrings, the pose helps to relieve strain on the lower back and improve overall flexibility.

Begin in a standing position with your feet hip-width apart and your hands resting on your hips. Exhale and hinge forward from your hips, keeping your back straight and leading with your chest. lengthen your spine as much as possible. come to rest on your shins or thighs, depending on your flexibility. Allowing your spine to decompress and your upper body to relax.

Child’s Pose (Balasana)

Child’s Pose gently stretches and lengthens the spine, creating space between the vertebrae and decompressing the spinal discs. The extended arms and relaxed shoulders in Child’s Pose allow for a gentle stretch in the shoulders and neck, helping to release tension in the spine.

Kneel on the floor with your knees wide apart and big toes touching. Sit back on your heels and fold your torso forward, resting your forehead on the mat. Extend your arms forward or place them by your sides. Breathe deeply and allow your back to release and relax.

Cat-Cow Pose (Marjaryasana/Bitilasana)

During the Cow pose (Bitilasana), as you lift your chest and tailbone, the pose helps to lengthen and decompress the spine. It creates space between the vertebrae, relieving compression and allowing the spinal discs to regain their natural alignment.

Stand on hands and knees, palms straight, directly above shoulders, and directly below knees. Breathe in, lift the chest, and relax the back to get into the cat pose. On an exhale, relax the shoulders towards the knees and gently twist the neck, maintaining slight breathing, and on an exhale, pull the shoulders out and twist the neck. Release your breath and restore your pure attitude and ease in your back.

Supine Twist Pose

Twist involves twisting the spine gently, which helps to mobilize and release tension in the spinal joints. As you twist, the vertebrae separate slightly, creating space and promoting decompression in the spine.

Lie on your back and draw your knees into your chest. Extend your arms out to the sides, palms facing down. Slowly lower your knees to one side, keeping both shoulders grounded. Turn your head in the opposite direction of your knees. Hold the twist for several breaths, then switch sides.

Happy Baby Pose (Ananda Balasana)

Ananda Balasana can help to decompress the spine by gently stretching and lengthening the vertebrae. This pose stretches the hip flexors, groin, and inner thigh muscles.

Start by lying on your back. Bend your knees and draw them towards your chest. Take hold of the outer edges of your feet with your hands. Separate your knees wider than your torso, allowing them to come towards your armpits. Flex your feet and gently press your heels upwards, towards the ceiling, while simultaneously pulling your feet towards your body. Find a comfortable position and hold the pose for comfortable breaths.

Legs-up-the-Wall Pose

Legs-Up-The-Wall Pose allows the spine to naturally elongate and align, promoting decompression and relieving pressure on the intervertebral discs. It is also known for its calming and soothing effects on the nervous system.

Sit sideways next to a wall and gently swing your legs up the wall as you lie back. Allow your arms to rest by your sides with palms facing up. Relax into the pose, feeling the gentle traction on your back and legs. Stay in this position for several minutes, focusing on deep breathing and relaxation.


You can use certain yoga exercises to decompress your spine and get rid of back pain. The appropriate yoga poses that targeting not just your spine, prevent spinal compression and back pain from occurring in the first place.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional