Back Pain is a common complaint experienced by almost everyone, irrespective of age. Today’s fast paced lifestyle and the stress that comes with it is one major reason that gives you a back pain.
Practicing regularly Yoga exercises for back pain can help you beat the back pain stress. Yoga also helps strengthen your core muscles and improve flexibility, in addition to improving the neuroendocrine function.

Basic Guidelines For Yoga Practice

  • It is recommended to practice yoga early in the morning on an empty stomach.
  • Keep the doors, windows open for fresh air and light while performing yoga.
  • Use a Yoga Mat or spread a blanket or carpet on a leveled floor.
  • Avoid distractions and maintain your Focus only on Yoga while practice.

While the below set of Asanas’ will help you manage your back pain, we recommend that you practice these asanas under the guidance of a professional Yoga instructor.


  • Stand with your feet apart, approx. 4 ft and knees unbent.
  • Turn your right foot completely to the outside and your left foot less than 45 degrees to the inside. Let your heels be in line with your hips.
  • The arms must on the sides, parallel to the ground and palms facing down. Extend your trunk to the right as far as you comfortably can, while the arms remain parallel to the floor.
  • Once you have extended your trunk fully, rest your right hand onto your ankle or if you aren’t able to, rest it on your shin.
  • Stretch the left arm towards the ceiling, keeping the hand in line with your shoulders,. Let your eyes focus on your left palm or the ceiling. Do not bend forward or backward.
  • Maintain this posture for a couple of minutes and repeat the process with the other leg.



Gives a good lateral stretch to the spine.


  • Kneel on the floor and lean forward with both your palms on the floor pointing forward.Keep your legs slightly apart and palms at shoulder length.
  • Ensure your trunk is parallel to the ground and the thighs are vertical and straight. The lower leg and feet should be on the floor.
  • Make sure your shoulder and back muscles are relaxed.
  • Now exhale deeply and simultaneously, move your head inwards between your shoulders. You will feel your back bend and arch upwards while you do this.
  • Now inhale and arch your back in the opposite direction. The spine will bend slightly downwards. The head, neck and shoulders should be arched backwards.
  • Repeat this process, as many times as you are comfortable but ensure that you practice slow and deep breathing while you do this.



Loosens up the spine and make it flexible. It gets rid of stiffness in the back muscles.

Ardh Mukha Savanasana

  • Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades.
  • Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.
  • Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Let your head hang down in a relaxed sort of way.
  • When you have placed your back and your legs correctly, stretch out your arms. This results in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. In this Asana, the back should be lengthened along its entire length. Take your time to work out the stretching further and further.



Decreases back pain by strengthening the entire back and spine.

Setu Bandhasana

  • Lie flat on the ground and keep your arms at your sides.
  • Lift your hips upwards as much you can with the help of pressing your palms. Do not over exert yourself.
  • Keep breathing deeply in this position for some time for 20-30 seconds.
  • Now relax by touching your hips to the ground i.e. your starting position. Repeat this cycle for 3-4 times



Strengthens legs, back neck and chest, relaxes whole body and reduces stress.


  • Lie on the stomach with your legs pointing out and heels together.
  • Place your palms on the floor at the side of the chest.
  • Lift your head and shoulders backwards without pressure on the palms while inhaling three seconds.
  • Do not lift higher than the navel region, while retaining breath for six seconds. Breathe out three seconds and return to starting position.



Keeps the spine supple and flexible. Helps strengthen the muscles around the spine


  • Lie on the abdomen with your arms alongside the body.
  • While exhaling lift the right leg straight up as far as possible without bending the knees. Retain this position for four seconds. Repeat the same with the left leg. Having practiced alternate legs well, continue the same with both legs.



Helps strengthen the muscles around the spine.


  • With knees, ankles and big toes touching the ground, take a kneeling position.
  • Sit on your heels and place your palms on the knees.
  • Ensure that your Spine is erect
  • Inhale and raise your hands slowly above your shoulder.
  • Exhale for two seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor.
  • Inhale and come back to starting position.



Stretches the spine and make you feel relaxed.


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