Yoga For Back Pain

Are you suffering from back pain? Are you experiencing the lower back pain frequently?

I was also suffering from back pain during my hectic routine of work and many of them too suffer from it.

Through this articles sharing the causes along with do’s and don’ts. How you can manage your back pain, especially, lower back of your body with the help of 5 Yoga Asanas.

Person indicating back pain

Image Source: mainstaymedical


Most people suffer from back pain at some time in their life. Back pain is one of the biggest causes of work absences, accounting for more than 12 million days lost every year.

Activities with a high injury risk include:

  • bending and twisting.
  • heavy and/or repeated lifting.
  • working for too long without breaks.
  • using poor technique or too much force.
  • uncomfortable working positions.

According to one of the article by WHO, people at any age can experience back pain, including children and adolescents. The peak in the number of cases occurs at 50-55 years, and women experience the lower back pain more frequently than men. The prevalence and disability impact of lower back pain are greatest among older people aged 80–85 years.

Data provided by WHO for low back pain

Image Source: World Health Organization(WHO)

Back Pain is the major cause of discomfort worldwide, especially lower back pain. As per the data by WHO in 2020, low back pain affected 619 million people globally and it is estimated that this number will increase to 843 million by 2050. This figure convey how the future of people will be affected, if proper precautions are not taken to cure back pain.

Causes & Precautions

Understanding the basic cause of your back pain is very important for its effective prevention and management. There are very small-small causes in our daily routine and activities that we are unaware of. Let’s understand causes and precaution of backache problems in brief.

  • If your backache is because of a poor posture, make a conscious effort to maintain your posture correctly while sitting, standing and lifting objects.
  • If you experience discomfort to muscle imbalance, first do stretching to restore balance and remove any strain.
  • Check if your sleeping position is correct or the platform which you are sleeping is properly leveled.
  • Assess the comfort of your body position in chair as factor such as chair, bed etc. can contribute to the development of the back problem.

Do’s and Don’t

To avoid back issues, to maintain good back health & prevent pain, just try simple strategies in brief.

  • Give some sunlight to your back whenever possible as it nourishes with Vitamin D.
  • Maintain healthy weight to reduce excessive strain on your spine and back muscles.
  • Sit on supportive chair & use sensible mattress for proper alignment and comfort.
  • Avoid lying down on your bed or sofa during day for longer time to minimize stress on your back.
  • Include some form of exercise for your back flexibility that too in your routine every day.
  • Practice proper lifting technique and keeping your back straight, when lifting any heavy object.

So whether you are experiencing acute or chronic back pain including these natural techniques to your daily routine can help ease your discomfort & promote healing. Remember giving priority to your back health is essential for maintaining an active and pain free lifestyle.

Yoga Asana

Our Posture, sedentary lifestyle and nutrient deficit diet, as well as stress plays a major role in causing back pain. That pain & discomfort can really affect our daily activity. So with the help of Yoga asana we will see how we can manage your back pain.

The below mentioned five Yoga Asana have the potential in strengthening your lower back, as well as relief pain causing due to muscle stiffness or even muscle inflammation.

1) Supta Hasta Padangustasana (Reclined big toe pose):

Lie down on the floor, legs extended, feet flexed pressing through the heels. First bend your right knee and hook your index finger and middle finger around your big toes. Now try to extend the knees straight as per your capacity. If you are not able to do it then take a strap around the arch of the right foot, it will help you for doing with little ease. Stay for 5 breaths and continue with other side of your leg. Continue this practice for 2-3 times as per your convenient. There are different variation in this practice but first try with basis and then go for variations.

Benefits: It stretches the back of the legs (hamstring and calves), the groin, inner thighs and lower spine of your back.

Performing Reclined hand to toes posture

2) Bhujangasana (Cobra Pose):

Lie on the stomach, toes pointing out, hand beside your chest, elbow closer. Legs engaged, pull the belly in and up. As you lift up inhale roll the collarbones and shoulder blades, take your head up along with the body. Don’t straightened your elbow, it should remain bend. Navel area touching to the floor, stay here for 5 breaths. Don’t take all pressure on your palms, let your back engaged here. Continue this practice for 2-3 times as per your convenient.

Benefits: Strengthen the back and the legs. Stretches the front of the body, opens the chest and shoulder. It also energies and mobilizes the spine.

performing bhujangasana (the cobra posture).

3 ) Supta Vakrasana (Reclined Spinal Twist pose):

Lie down in supine position with your legs stretched out, hands resting on the sides. Bend your both the knees, making a 90 degree angle with the floor. Stretch your both the hands out on either side in T shape, with your palms resting on the floor. Inhale and then exhale while twisting your body to the left with your head turned to the right. Stay here for 5 breaths. Try this step with other side too and practice 2-3 times as per your convenient.

Benefits: It strengthen muscles, relieves stiffness and alleviates pain in the Lower back. It also trims waist and reduce abdominal fats too.

performing supta vakrasana (Reclined spinal twist pose)

4) Supta Tadasana (Reclined palm tree pose)

Lie down in supine position with your legs stretched out, hands resting on the sides. Raise your arms in semi-circular arch, keeping the hands fully stretched and parallel to each other. Take both of the hands above your shoulders, simultaneously stretch the toes outwards. This can also be done by interlocking your finger for more effect. Stay here for 5 breaths. Practice it for 2-3 times.

Benefits: Facilitates the maximum stretching of the whole body. Stretches the lower body parts, back of the legs (hamstrings and calves), the groin, inner thighs and lower spine. Also stretches shoulder, arms and upper back.

performing supta tadasana (reclined palm tree posture)

5) Pawanmuktasana (Wind-relieving pose):

Lie down in supine position with your legs in straight position and hand beside your body. Raise the legs to a 90 degree angle from the floor. Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together. Hold your knees with both the palms, interlock your finger with each other.  Raise your forehead up and place the chin on the knees. Continue to maintain the asana for 5 breaths. Practice it for 2-3 times.

Benefits: It works to stretch and tone the back, which relieves the problem of back pain. It also strengthen the digestive system.

performing pawanmuktasana (wind releasing posture)

You may read my other articles on this link Ashtanga Yoga: Path to the Self Realization


Back pain is also influenced by your ideas & emotions. Yoga is a complete way to relieve pain and improve strength while finding peace of mind, it promotes mind, body and emotional balance. Try to include yoga in your daily activities even for 15-20 minutes. Stay dedicated to your practice along with a healthy lifestyle, which should be free from tension, anxiety and worry that will keep you fit, active and happy.

Hope you like this article. There are more and more to write but I kept it short.

Do comment on this article. This will help me to write more in future.


4 thoughts on “Yoga For Back Pain”

  1. Thank you for this enlightening article on managing back pain through yoga. Your expertise as a yoga teacher really shines through, and the detailed explanations of each pose are incredibly helpful. I’ve been dealing with back pain for a while, and incorporating some of these yoga practices into my routine has made a noticeable difference.😊😊

    1. Welcome! It’s so motivating to hear such nice words. Thank you for the humble response! Your comment will really help me to write more on different topic.

  2. Amrit kaji Shakya

    Thank you for sharing this informative article on using yoga to alleviate back pain. It’s a very relevant topic that can benefit many people. Keep up the great work! Articles like these are very helpful for those of us looking for natural ways to manage back pain. Thanks again for this valuable information. Looking forward to reading more from you.

    1. Welcome! Amrit Sir. It feels great to get such a positive response from you. Thanks for appreciating and will sure come up with such valuable content in future.

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