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10 Yoga for Back Pain: Steps to follow and & Tips for Back Pain

Back pain is a prevalent issue in this hectic modern lifestyle. It can be a very uncomfortable and, most often, harrowing experience. But, we’ve got just the right solution for you! If you’re looking for information about yoga for back pain relief, then you’re in the right place! Read on to know more about yoga asana that may heal your back pain and improve your flexibility!

Yoga For Back Pain

Effective Yoga For Back Pain

Regularly practicing yoga promotes physical, mental, and emotional wellness. If you’re suffering from severe back pain, practicing yoga might be a good option. It can wonderfully stretch your whole body, improve blood circulation and improve flexibility. Additionally, practicing yoga can help you release suppressed tension and improve your health in the long run.

Read more about easy, practical yoga exercises for back pain.

1. Balasana

This pose is easy to perform and is excellent for beginners. Moreover, it can also provide relief from back pain, stress, and overall fatigue. Balasana healthily stretches your spine. Therefore it is good for back pain.


Steps To Do Balasana

  • Start by kneeling on the mat, sit on your heels, and spread your knees apart.
  • Keep your arms by your sides.
  • Inhale as you sit straight and stretch your spine from the top of your head to your back.
  • Exhale and bend forward. Try to extend both your arms forwards as you rest your body on your thighs.
  • Extend your arms and then rest the palms on the floor.
  • Try to do this asana 10 times for effective results.

Precautions – Avoid doing this asana on an empty stomach or if you have high blood pressure. Pregnant women should also avoid doing this asana. 

2. SetuBandha Sarvangasana (Bridge Pose)

If you’re looking for yoga for lower back pain, then Bridge pose is the perfect option for you. This yoga pose resembles a bridge and hence the name. Moreover, it also stretches your thighs, back, and spine.

Bridge pose (Setu Bandha Sarvangasana)

Steps To Do Bridge Pose

  • Lie on the back. Bend your knees with your feet on the floor. Make sure to keep them hip-distance apart.
  • Keep your arms straight on your side. Your plans should be on the floor.
  • Slowly, try to lift your hips from the floor. Hold this position for 3 seconds.
  • Now, slowly get back to the floor.
  • You can do this asana 10 times to relieve back pain.

Precautions – Don’t put too much pressure on your neck and back. 

3. Marjaryasana ( Cat/Cow Stretch)

If you want to know about yoga for upper back pain, then marjaryasana is the perfect choice for you!. Additionally, it is a perfect pose to give your back a good stretch! Regularly practicing this asana can help you improve your posture. This is because it stretches your back and hip muscles. Therefore it’s effective in relieving any back issues.

Cat Cow Pose

Steps To Do Marjaryasana

  • Lay on your all fours.
  • Inhale slowly, then exhale ad arch your spine. Make sure to drop your head towards the floor (In the cat position)
  • Inhale as you lift your chest, spine, head towards the ceiling. (This is cow position)
  • Try this asana 15 times for gd results.

Precaution – If you also have a neck problem, avoid looking upwards during this asana. 

Also Read:- Yoga for PCOS

4. Apanasana (Knee To Chest Pose)

This asana is not only good for your back but also relieves pent-up stress and anxiety. What’s more, it is also believed to move the toxins downwards and out the body. Thus, it helps with back pain and also detoxifies the body.

Knee To Chest Pose

Steps To Do Apanasana 

  • Lay down on your back.
  • Hug your knees to your chest.
  • Now, slowly try to rock your body back and forth. Make sure to hold onto your legs firmly.
  • Do this asana for 1 – 2 minutes to combat any back issue.

Precaution – Avoid performing this asana if you’re pregnant. 

5. Salamba Bhujangasana (Sphinx Pose)

The sphinx pose is a modified yoga asana of bhujangasna. It is perfect for beginners and experienced alike! Furthermore, it is terrific and one of the easiest asana in yoga for lower back pain. So, why not try it and get rid of back pain forever!

Sphinx Pose for Back Pain

Steps To Do Salamba Bhujangasana

  • Lie down on your stomach. Put your shoulder over your elbows.
  • Get your shoulder away from your neck, your shoulder blades should slide down your back, and you should feel a subtle lift on your chest.
  • Keep breathing steadily.
  • Now, to get out of the pose, get your elbows to the sides and try to rest your forehead over the hands.
  • Try repeating this asana 10 times for best results.


  • Avoid this asana if you have stomach issues or if you’re pregnant.
  • You might feel some pressure on your lower back, but immediately stop doing this asana if you experience any sharp pain.

6. Salabhasana (Locust Pose)

The other name for this asana is “Grasshopper pose”. It is one of the effective ways to improve your flexibility and cure any back or shoulder issues. Additionally, this asana stretches your spine, back, and abdominal muscles.

Locust Pose

Steps To Do Salabhasana

  • Lie on your stomach, keep your arm straight on your sides.
  • Inhale and try to lift your upper torso and legs.
  • Make sure to keep your knees straight as you are raising your legs.
  • Your plans should face downwards, and your arms are straight.
  • Try to hold this position for 10 seconds and relax.
  • Repeat this yoga asana 10 – 15 times.

Precautions – Avoid performing this asana if you have high blood pressure or if you’re pregnant. 

7. Utthita Trikonasana (Extended Triangle Pose)

This asana is pretty easy to perform and has fantastic health benefits. If you are looking for an effective and simple yoga asana for back pain, then an extended triangle pose should be your priority! Furthermore, It stretches shoulders, spine, legs, and chest muscles.

Triangle Pose

Steps To Do Utthita Trikonasana

  • Stretch your legs forwards.
  • Turn your right leg to face forwards, and angle your left leg.
  • Lift and keep your arms parallel to the floor. Your palms should always be facing down.
  • Tilt forwards. Your right hip should come forward with your arm and body.
  • Now, get your hand to your leg.
  • Look forward.
  • Hold this pose for 1 – 2 minutes.
  • Try doing this pose 10 – 15 times for good results.

Precautions – Avoid overstretching your torso or it might lead to back/ neck injury. 

Also Read:- Best Yoga For Weight Loss

8. Anjaneyasana (Crescent Lunge)

Crescent lunge is a wonderful way to stretch your back, legs, and hips. While it may be a tad bit difficult for beginners to try but with enough practice, you can quickly gain mastery over this asana and boost your health in the long run! Now, that’s awesome!

Crescent Lunges

Steps To Do Anjaneyasana

  • Lunge forward with your left leg. There should be a distance between both of your legs.
  • Bend your knee, and keep your back legs straight. Lift your heel off the floor.
  • Try to keep your thigh parallel to the floor.
  • Lift your arm upwards, and stretch them as much as you can.
  • Maintain this position for about 0 seconds and then switch to another leg.
  • Practice this yoga asana about 10 times.

Precautions – Don’t overstretch. Otherwise, it might lead to neck or back injury. 

9. Jathara Parivartanasana (The Spinal Twist Pose)

Jathara Parivartanasana is one of the easiest to perform yoga exercises for back pain for beginners. Additionally, it helps with back pain, improves digestion and flexibility of the body. It targets your spine and abdominal area and improves blood circulation in the targeted area.

Spinal Twist Pose

Steps To Do Jathara Parivartanasana

  • Lie on your back. Your knees should be close to your chest, & extend your arms to your sides.
  • Slowly, try to lower your feet to the left side. Keep your knees close.
  • Keep your neck straight and breathe deeply.
  • Hold this position for 30 seconds.
  • Try switching to the other side.
  • You can do this 10 times for better results.

Precautions – Avoid doing this asana if you have a spine, knee, or hip injury. 

Tips – You may use a pillow under or between your knees for extra support. 

10. Sucirandhrasana (Reclined Pigeon Pose)

Sucirandhrasana is a gentle way to stretch your back. It can also strengthen your hip and legs muscles. Moreover, it can help you destress! Isn’t that fantastic? It’s an easy and relaxing asana that will boost your health in the long run. Therefore this asana should be on your daily exercise list!

Steps To Do Sucirandhrasana

  • Lie flat on your back.
  • Try to cross your right leg over your leg quad. Bend your left knee.
  • Hold your left leg and tenderly try to pull it towards your chest.
  • Stretch and hold this position for 30 – 60 seconds.
  • Now, switch to the other side and repeat.
  • Try doing this asana 10 times.

Precautions – Don’t try to overstretch; otherwise, it can cause you hip or back injury. 

Conclusion –

Back pain can be quite a painful experience. But, fortunately, yoga can provide effective long-term relief from any ailment, and back problems are not excluded! Some good asanas to perform if you’re experiencing back issues are – Apanasana, Balasana, Salabhasana, etc. Try regularly practicing these yoga asanas for better health and vitality.

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