Yoga for Back Pain Relief | 7 Yoga Asanas for Back Pain

Yoga for Back Pain Relief 7 Yoga Asanas for Back Pain

Namaskar! Back pain, especially lower back pain, is a prevalent source of discomfort worldwide. Today we will discuss about Yoga for Back Pain Relief. Several factors contribute to this, including our posture, sedentary lifestyles, nutrient-deficient diets, and stress. The pain and discomfort associated with back issues can significantly impact our daily activities.

Yoga asanas offer an effective way to manage and alleviate lower back pain. These postures are designed to strengthen the lower back muscles and relieve pain caused by muscle stiffness and inflammation. Let’s explore these asanas to help you find relief.


  • Lie on your mat with your feet together and hands by your sides.
  • Exhale and raise your right leg straight up, bending the knee if needed, and hold the toe.
  • Maintain this position for about 6 seconds.
  • Inhale, release the grip, and lower your leg.
  • Repeat with the other leg.
  • Do this cycle at least three times.

2. HASTAPADANGUSHTHASANA – Wall Support Variation

  • Lie on your back with your legs resting against the wall, forming a roughly 90-degree angle with your body.
  • Hold this position for about 5 minutes.
  • Gently slide your legs to the sides, returning them to the center after each slide.
  • Finally, slide both legs and hold for some time.
  • Feel the intense stretch while performing this variation.

3. BHUJANGASANA – Cobra Pose

  • Lie on your stomach with hands on the sides, palms facing downwards around chest level.
  • Inhale, raise your head and neck toward the ceiling, followed by your upper body up to the navel, keeping your feet together.
  • Hold for about 6 seconds and exhale while returning to the starting position.

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4. VAKRASANA – Spine Twist Pose

  • Lie on your back with your legs fully extended and arms in a “T” position.
  • Pull your knee toward your body and inhale.
  • Exhale, twist your spine and legs to the right side, touching your knee to the floor.
  • Maintain this position and breathe.
  • Inhale, return your leg and head to the center.
  • Exhale, twist to the left side in the same manner.

Yoga For Back Pain Relief

5. YASHTIKASANA – Stick Pose

  • Lie on your back with your legs fully extended, feet together, and arms by your sides.
  • Inhale, raise your hands and stretch them upward, along with your toes downward.
  • Maintain the stretch for about 6 seconds.
  • Exhale, relax your hands and toes while keeping them above your head on the floor.
  • Repeat this stretch five times.

6. PAVANMUKTASANA – Wind-Relieving Pose

  • Lie on your back with feet together and hands by your sides.
  • Inhale, raise your right leg, fold it at the knee, and clasp your knee or shin with both hands.
  • Bring your knee to your chest and hold firmly.
  • Suspend your breath and maintain the posture for a few seconds.
  • Release your clasp and inhale, straighten your leg.
  • Repeat with the other leg.


  • Stand about 3 feet away from a wall or window with your feet slightly apart.
  • Bend at your hips to touch the wall ahead while keeping your back and legs straight.
  • Stay in this position for 2-3 minutes and repeat five times.

Back pain can also be influenced by your thoughts and emotions. Yoga is a comprehensive approach to relieve pain, improve strength, and find peace of mind. By practicing these asanas regularly and maintaining a lifestyle free from tension, anxiety, and worry, you can keep fit, active, and happy. Namaskar!

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Why is back pain so common?

Back pain, especially lower back pain, is prevalent due to factors like poor posture, sedentary lifestyles, inadequate nutrition, and stress.

How can yoga help with back pain relief?

Yoga asanas are designed to strengthen lower back muscles, relieve stiffness, and reduce inflammation, providing effective relief from back pain.

What is the Hand-Toe Pose (Hastapadangushtasana)?

The Hand-Toe Pose involves lying on your back, raising one leg at a time towards your head, holding the toe for a few seconds, and repeating the process.

What is the Cobra Pose (Bhujangasana) beneficial for back pain?

The Cobra Pose helps strengthen the back muscles, improve flexibility, and alleviate lower back pain by stretching and opening the spine.

How can the Stick Pose (Yashtikasana) help with back pain relief?

The Stick Pose involves stretching the body to improve flexibility, strengthen the back muscles, and alleviate lower back pain.

Can yoga asanas be practiced daily for back pain relief?

Yes, practicing these yoga asanas daily can help in managing and alleviating lower back pain effectively.

What is the Wind-Relieving Pose (Pavanmuktasana) and how does it help with back pain?

The Wind-Relieving Pose involves hugging one knee at a time to the chest to release tension in the lower back and improve digestion, thus aiding in back pain relief.

Is it necessary to consult a yoga instructor before practicing these asanas for back pain relief?

It is advisable to consult a yoga instructor, especially if you have existing back issues or are new to yoga, to ensure proper form and technique.

Are there any precautions to consider while practicing yoga for back pain relief?

Listen to your body, avoid overexertion, and modify poses if needed. If you experience pain or discomfort, stop immediately and seek guidance from a healthcare professional.

How can managing stress and emotions contribute to back pain relief?

Emotional stress and tension can exacerbate back pain. Practicing yoga helps in managing stress, promoting relaxation, and improving overall mental well-being, which can aid in back pain relief.

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