5 Best Yoga Asanas for Relieving Back Pain

Back Pain

Sensation and back pain are grievances associated with age and spare no one; hence, they may lead to alterations in one’s lifestyle. Despite these solutions, it is now gingerly becoming clear that yoga is perhaps the best natural solution to the problem of back pain among many individuals. The upside of yoga is that the muscles, which hold the spine, are toned, flexibility is boosted, stress levels are lowered, and the body and mind, in general, benefit. In this article, we briefly discuss what may well turn out to be the five most helpful yoga asanas that can minimize back pain issues and how executing them may help.

1. Cat-Cow Pose (Marjariasana-Bitilasana)

Cat-cow is an excellent warm-up exercise that can help stretch back muscles and increase the spine’s flexibility. It entails flexion and extension of the spine. The cat extends her spine to the ceiling, contracts it to the floor, then rolls to her stomach and traces the same path.

How to perform:

  • Kneel on the floor and place your palms and knees on the floor, with the fingers pointing forward and the knees pointing backwards.
  • Like the Cow pose, take a deep breath, pull the abdomen towards the floor, and look up while exhaling.
  • It has been found that the sequence of movements should be as follows, ‘inhale, lower the legs toward the floor, extend the arms to the sides – exhale, round the back towards the spine, tuck the chin toward the chest – inhale.’
  • Perform this flowing movement with as many breaths as possible, up to 5-10.


  • Muscles and abdominal muscles are taken to their limits
  • Promotes flexibility and price of the spinal section.
  • Reduces tension and rigidity in the area of the back.

2. Child’s Pose (Balasana)

The child’s pose is a mild asana that relieves lower back pain and draws concentration to reduce tension in the back and shoulder. It is a good sitting position to rest or untwine the mind.

How to perform:

  • Kneel on your mat with your knees, feet slightly wider than shoulder width, and toes touching each other.
  • Breathe and lean back onto your heels, reaching your hands forward and towards the mat.
  • By your sides, with your hands out in front of you at a comfortable distance or with your hands beside or behind you with your palms facing the floor.
  • It can be held for about 5-10 breaths, during which the client must maintain a given position while the nurse breathes.


  • It helps to touch the toe by bending the knees and stretching the lower back, hips, and thigh regions.
  • Reduces anxiety and stress and refreshes to drowsiness.
  • Stimulates tired and nervous people and makes them calm and relaxed.

3. Locust Pose (Salabhasana)

Locust pose is a backbend that helps develop the back muscles and body posture. It can help ease lower back pain and decrease muscle tightness in the upper back and shoulders.

How to perform:

  • First, lie face down on the mat and place your arms and legs ahead of you together.
  • Inhale and kick the position of the mat; raise your chest, arms, and legs off the floor, but allow your navel to stay on the mat.
  • Stand or sit with your hands for 5-10 breaths and inhale deeply.
  • Exhale and slowly return to the initial position, with the feet shoulder-width apart and the hands crossed at the chest level.


  • This exercise helps strengthen the back muscles, particularly the erector spinal muscles and the muscles between the shoulder blades.
  • It enhances posture as well as the arrangement of the spinal column.
  • Shifting movements from the spine and shoulders makes them more flexible.

4. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend is an easy yoga pose that may be useful for the lower back and hamstring muscles. It is a relaxing posture that could be used to enforce needed rest or stress-free conditions.

How to perform:

  • Stand with your feet shoulder-width apart and fold your body down until you sit on your heels with your back straight.
  • Breathe in and keep the breath in as you lift your arms above your head.
  • Breathe and bend forward at the hips, attempting to touch the toes or go as low as possible.
  • Maintain this position for 5-10 breaths, fully inhaling and exhaling.


  • Stretches the hamstrings, lower back, and spine.
  • It helps to relax and tender muscles in the back.
  • It helps to get a break and to feel less pressure.

5. Bridge Pose (Setu Bandha Sarvangasana)

The bridge pose is created with careful orientation from the feet to the back of the head. It can relieve pain in the lower back and work on the flexibility of the spinal column. It also helps elongate the chest, neck, and shoulder muscles, facilitating better posture.

How to perform:

  • Lay down on your back and fold your knees towards your chest, keep your feet on the floor with a hip-width distance and the soles facing each other.
  • Breathe, and use your abdominal muscles and tail to lift your hips off the floor. Aim to create a straight line from the knees to the shoulders.
  • Curl your fingers and cross them in front of you or behind your back if you prefer using your hands to help balance while dancing.
  • Keep the position for 5-10 breaths, inhaling fully.
  • Release all the air and lower your back gradually to the floor.


  • It helps to massage the chest, neck, and shoulder muscles and extend them.
  • It strengthens back muscles and helps an individual maintain a good posture.
  • It helps to manage pain and stiffness in the back’s lumbar region.

Integrating these yoga asanas into your schedule can help you get rid of back pain and make your muscles more flexible and strong. However, it’s imperative to follow the pain and avoid certain positions that cause pain or intensify already existing pain. Also, it is always recommended to consult the services of a certified yoga trainer to avoid poor form that may lead to injuries.


There is always discomfort or pain in the back, especially if one is a victim of backache; however, practising yoga asanas can assist in reducing the pain. Five asanas described in the current article include the cat-cow pose, the child’s pose, and the locust pose, as well as the seated forward bend and the bridge pose; all these poses work on different parts of the back and can alleviate back pain through strength, flexibility, and stretching. Please ensure your practice is careful and check with a certified instructor if you doubt anything you’re doing. It should come as a revelation that by incorporating yoga as a component of your back pain, one can effectively manage your back pain and, at the same time, improve your quality of life.

Can yoga help with chronic back pain? 

In a nutshell, exercising through the numerous forms of yoga can help people with continuing back pain. Yoga asanas build back muscle, increase flexibility, and decrease inflammation, which can help eradicate chronic pain.

Can one perform yoga exercises for a herniated disc patient?

However, it is wise always to seek the approval of a doctor or a qualified yoga instructor, especially when you have a herniated disc. Some particular asanas should be done differently or excluded from the practice together due to the risks of worsening the ailment above.

In how many sessions of the day can I do these yoga asanas to get rid of back pain?

For the best effects, these asanas should be done daily or at least weekly, up to 3-4 times per week. Nevertheless, paying attention to the body’s signals and modifying the frequency and intensity of physical exercises is necessary.

Are all of these asanas possible in pregnancy?

While some of these asanas can be done later in pregnancy with certain adjustments, it is advisable to seek advice from a person trained in prenatal yoga or your gynaecologist.

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