Yoga & Wellness

5 Poses to Eliminate Back Pain

Bad posture in our modern lifestyle leaves our back vulnerable to pain. This is where yoga comes into play. Often, yoga is recommended to treat not only back pain but also the stress that goes with it. A strong and stable pose can work wonders for aches and pains. Here are some yoga poses to strengthen your back and tighten the back muscles. For a healthy back, perform these yoga asanas on a regular basis.

Marjaryasana (cat/cow pose)

A cat-cow pose relaxes your spine and soothes your stress because it gently massages the spine. This pose keeps your back flexible and strong. You will also achieve mental calmness while practicing this pose.

How to do this

  1. Get down on your hands & knees to start. Hands and arms should be shoulder width apart, and knees should be hip width apart.
  2. Inhale slowly and look up with your back slightly arched. Then, as you exhale, pull your navel toward your spine and gaze toward your stomach.
  3. Repeat 5–10 times each day. Make sure your breath and movement are in sync.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

With this classic yoga pose, you may stretch your entire body while focusing on the back extensors, which are the important muscles that help construct your lower back, support your spine, and allow you to lift objects.

How to do this

  1. Get in Marjaryasana (Cat pose). Exhale, from there straighten your hands and legs so that there is 3 to 4 feet distance between the hands and feet.
  2. The hands are shoulder width apart and feet are in line with the palms.
  3. Press the palms firmly on the mat with all fingers spread.
  4. Inhale, straighten the leg and engage the knee caps to feel the stretch in your hamstrings and calf muscles.
  5. Elongate your spine by pressing the chest towards the thigh.
  6. Retract your shoulder blades to further lengthen the spine.
  7. Feel the sitting bones moving towards the ceiling.
  8. Keep your chin tucked in slightly and gaze at your navel . Hold this pose for 30 seconds.

Uttanasana (Standing Forward Bend)

A standing forward bend pose helps release the lower back muscles and stretch the hamstrings. In addition, it improves digestion and relieves headaches.

How to do this

  1. Stand with your feet hip-width apart.
  2. Inhale and raise your arms upwards, palms facing each other.
  3. Exhale and gradually fold forward at the waist as you lower your arms out to the side and stretch your spine. While touching your fingertips to the ground in front of you, keep your head up and shoulder blades together. To get the most out of the stretch, bring your palms down onto the mat if possible.
  4. Take long, deep breaths in and out. Hold this position for up to one minute and repeat for 3 times.
  5. Inhale, raise slowly by bringing your hands to your hips.

Paschimottanasana (Seated forward bend)

A calming yoga asana, the seated forward bend pose primarily targets your hamstrings, torso, and spine.

How to do this

  1. Sit with your legs straight out in front of you, either together or hip-width apart.
  2. Inhale and extend both arms parallel to your ears toward the ceiling.
  3. Exhale and fold forward, extending your hands to reach your toes.
  4. Lift your chest up and avoid rounding the back. If you can’t reach your toes, try holding your ankles, or even your knees.
  5. Inhale deeply and slowly raise your body.

Balasana: Child’s Pose

A child’s pose is the perfect way to relax your neck and release tension in your back. Your spine is elongated and stretched. Your hips, thighs, and ankles are also stretched in Child’s Pose.

How to do this

  1. Start by getting down comfortable on your hands and knees. Slightly widen your knees while keeping your big toes close together. Shift your weight from your seat to your heels. (If your hips are stiff, keep your knees together.)
  2. Take a deep breath out and lower your torso between your thighs. Place your head on the ground and spread your arms outwards, palms facing down. Soften your lower back and lengthen your body from your hips to your armpits. Close your eyes and close your ears.
  3. Take 30 deep breaths and hold them. To exhale, take a deep breath and then sit up.


One needs to find a good Yoga school in India to learn proper alignment. Once you have done your yoga training in India, even a few minutes of yoga a day can help you become more aware of your body. It will help you notice where you are holding tension and where you are imbalanced. It can assist you in finding balance and alignment.

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