15 Simple Yoga Poses For Back Pain Can Make Your Life Better.

Yoga is considered beneficial for keeping the body healthy. Perhaps this is the reason why yoga is said to be, “Do yoga, stay healthy”. Yoga is considered as an effective remedy for all types of physical and mental problems. There are some problems that badly affect the quality of life. This pain affects our daily routine so much that it becomes difficult to get up, sit and even lie down. Although doctors recommend many types of medicines to cure back, this yoga poses for back pain can be a great option. Of course, yoga can definitely reduce your pain, but for better relief, it is also important to change your food and lifestyle.

In this article, we will explain in detail about the benefits of yoga and yoga poses for back pain. First of all, we know how to do yoga for back pain.

How Does Yoga Help with Back Pain

Doing yoga also strengthens muscles as well as strengthens them. This can help relieve pain related to the back and spine.

Also, during Yogasan, the body remains in the correct posture, with the help of which relief of back and waist pain is felt because the pain in the back and waist is also due to sitting in the wrong way.

Apart from this, mental stress is also due to back pain, which can be overcome with the help of yoga.

Also read : Benefits of Yoga

Keep in mind that while doing yoga many times there can be increased back-related discomfort.

Therefore, before choosing Yogasan, be sure to consult a yoga expert. Also, do it under their supervision in the beginning.

Below we will tell 15 yoga poses for back pain, which has been considered helpful for curing back pain.

Top 15 Simple Yoga Poses for Back Pain

1.Bhujangasana(Cobra Pose)

Bhujangasana can be performed to relieve back pain. these asanas can relieve tension and cause back pain.

Also, if one’s back pain is increasing due to obesity or being overweight, then Bhujangasana can be beneficial.

The regular practice of bhujangasana can help reduce abdominal fat(1).

How to do yoga:

  • yoga mat on a flat area.
  • Now lie on the yoga mat on your stomach.
  • Make sure both legs are straight.
  • Now keep the palms close to the ground near the shoulders.
  • Then take a deep breath, raise your head up and look at the sky.
  • After lifting the part from head to navel, stay in this posture for some time while breathing and exhaling slowly.
  • Then, while exhaling deeply, slowly come to the initial state.
  • Give the body some rest and repeat this process again.
  • You can do this three to four times.


  • During the posture, lift the body as much as it can easily, with more stress, there may be muscle pain or strain.
  • People with hernia and ulcers should avoid doing this.
  • If you have joint pain avoid it.
  • If you have a stomach operation, at least do not do this exercise for three to four months.
  • Pregnant women are also avoid it.

2.Ardha Matsyendrasana(Half Lord of the Fishes Pose)

Ardhamatsyandrasana is also considered a good way to get relief from back pain.

People doing back pain can reduce waist and back pain by doing this asana.

This yoga asana can help maintain the elasticity of the spine. It also improves the function of the spinal cord and nerves.

Performing this asana can bring flexibility to the whole body.

How to do yoga:

  • First of all, lay a yoga mat on flat ground.
  • Now sit with the spine straight and spread both legs straight forward.
  • Now bend the right foot and take it from the top of the left foot to the side of the left knee.
  • Then, bend the left knee and place the heel under the right hip.
  • Now try to catch the right ankle by taking the left arm out from near the right knee.
  • After that turn the neck and waist to the right.
  • Remain in this position for a few seconds and breathe normally.
  • Then slowly come to the starting posture and repeat this process from the other side.


  • People with peptic ulcer and hernia should not do this asana.
  • Do not do this asana during menstruation.
  • Pregnant women should not do this asana.
  • Avoid performing this asana even if you have undergone any surgery.

3.Marjariasana( Cat Pose and Cat Stretch Pose)

Margery posture is called Cat pose in English. this yogasana is viewed as a compelling yoga practice for reinforcing and loosening up the spine.

It also works to reduce back pain. Margarie asana can also be included to cure back pain.

Actually, this asana can help to flex the spine as well as other parts of the body.

This Yogasana helps to strengthen and stretch the back. It also lengthens the muscles of the back and increases the strength of the body.

This process of flexibility can prove helpful in curing back pain. At the moment, further scientific research is needed in this regard.

How to do yoga:

  • To do marjari asana, first of all, sit on the posture of Vajrasana by laying yoga mats.
  • Then spread your hands forward and place it on the ground.
  • Now come on the hands and knees i.e. the body will look like a cat during this time.
  • Then take the breath down the spine and try to look backwards by raising the neck. Remain in this state for a few seconds.
  • After that, exhale and tilt the head downwards while exhaling. Remain in this state for a few seconds.
  • After this, gradually come to Vajrasana.
  • Repeat this process after 20.


  • Try not to do this asana if there is torment in the wrist and hands.
  • Do not press to bend your head too much during this easy. Tilt the head as much as it tilts.

4. Adho Mukha Svanasana(Downward Dog Pose )

This type of yoga is made up of four words. In this, adho means forward, mouth means face, a dog is related to dog, and posture means posture.

This means that the posture of the body is something similar during this asana, as the dog stays in front of it while pulling its body.

By doing this asana, your muscles can become strong and flexible.

Therefore, it is believed that doing this yoga pose relieves back pain.

How to do yoga:

  • First of all, place a yoga mat to perform a downward-facing dog.
  • Then sit in the posture of Vajrasana in mats.
  • Now keep the hands forward on the ground, bending towards the front.
  • Then take a deep breath, raise the waist, and straighten the knees.
  • During this time, the entire weight of the body should be on the hands and feet.
  • In this posture, the shape of the body will look like ‘V’.
  • Remain right now a couple of moments and inhale typically.
  • Now while exhaling, slowly come to your initial state.


  • Do not do asanas if you have pain in hands or pain while easing.
  • People with high blood pressure should avoid drooping bronchitis.
  • It is advisable not to do this asana if there is discomfort in the waist or shoulder.

5.Ustrasana(Camel Pose)

Ustrasana and Camel pose is also considered good yoga poses for back pain.

By doing this Yogasan, chronic back pain can also be cured to some extent.

In fact, during Ustrasana, the waist is completely stretched, which increases its flexibility and can provide relief from pain.

This yoga asana can also help strengthen the muscles.

How to do yoga:

  • To perform Ustrasana, sit on a state of Vajrasana by laying yoga mats.
  • Then stand on the knees.
  • After that, take a deep breath, bending backward, hold the left heel with the left hand and the right foot heel with the right hand.
  • During this time, your mouth should be towards the sky.
  • In this situation, the entire body weight should be on your hands and feet.
  • Stay in this position for a while and keep breathing normally.
  • After a few minutes, slowly come back to the initial state.
  • You can do this asana four to five times.


  • Do not perform this asana in hernia patients.
  • Those who have elevated blood pressure should avoid doing this asana.
  • Do not do this asana if there is any kind of a pain in the body.

6.Paschimottanasana( Seated Forward Bend )

By doing this asana, the spine can become elastic and strong.

It can also help in removing all the spinal disorders.

Apart from this, reducing body fat can also help in reducing obesity.

Also read : How do you master Paschimottanasana?

Hence, it is accepted that doing this asana can diminish back agony.

According to research, doing this yoga by women helped in improving the mobility of the spine as well as strengthening the back muscles.

This yoga asana is also considered helpful in relieving spinal pain. At the moment, more research on this topic has also been suggested.

How to do yoga:

  • To perform Paschimottanasana, first of all, sit with both legs spread straight forward, but make sure that there is no distance between the legs.
  • In this state, the neck, head and spine should be straight.
  • Then put both hands on the knees.
  • After that, while exhaling, try to hold the toes while leaning forward and try to touch the forehead with the knee.
  • After that, try to touch the ground with elbows by bending the arms down.
  • Remain right now a couple of moments and inhale typically.
  • After this, gradually rise up and come back to normal.
  • You can rehash this asana a few times.


  • If you have abdominal pain, avoid doing this asana.
  • Even if you have stomach surgery, do not do it, because most of the pressure in this yoga body is on the stomach.

7.Pawanmuktasana( Wind-Relieving pose )

By doing Pawanmuktasan, one can get relief from back pain.

This yoga asana is believed to help stretch the hips, waist, legs and muscles.

It is also believed to reduce pain in the lower back. Doing this yoga practice can also relieve stress.

In addition, the regular practice of Pavanmuktasana reduces joint mobility.

This yoga practice and a solid way of life and diet can help diminish the indications of joint pain.

Due to this, this asana helps in relieving back, waist and joint pain.

How to do yoga:

  • For this posture, first of all, lie down on your back. Keep in mind that your hands should be close to the body.
  • Take a deep breath and bend the right leg from the knee. Now hold the knee with both your hands and try to attach it to the chest.
  • Now you have to raise the head while exhaling and touch the nose with the knee.
  • Stay in this state for a few seconds.
  • Presently while breathing out, carry your feet and head to the underlying state
  • After the process of the right leg is complete, do this asana with the left and then both feet together.
  • You can do this asana four to multiple times.


  • Skirt the asana if there should arise an occurrence of stomach medical procedure.
  • One shouldn’t work on having neck torment.
  • Try not to rehearse if there should arise an occurrence of pregnancy.
  • Maintain a strategic distance from while having a hernia.
  • The individuals who are experiencing heaps shouldn’t perform it.

8.Setu Bandhasana(Bridge Pose)

It is also suggested to do bridge for back pain. According to the name, this asana is comprised of three words.

In this, Setu means bridge, dam to tie and Asana means posture.

In this yoga asana, an attempt is made to tie the body to the shape of a bridge.

This sort of yoga wipes out pressure and wretchedness just as reinforces muscle. According to research, this yoga has a good effect on brain protein and reduces the level of depression, which can relieve lower back pain.

How to do yoga:

  • First of all, lie down on the back by laying yoga mats on a flat spot.
  • After that, bend both legs from knees to hinges (hips).
  • In this state, the knees should be straight and the soles should be adjacent to the ground.
  • After this, hold your ankles with both hands.
  • Then breathe in and lift the waist up.
  • In this state, your chin should be vaccinated from the chest, neck, shoulders, and head on the ground.
  • Remain in this posture for some time and keep breathing normally.
  • Then exhale slowly back to the first pose.


  • This asana should be done on an empty stomach.
  • This posture should not be done if there is a pain in the shoulders or back.
  • A pregnant should not do this asana.

9.Shalabhasana( Locust Pose)

Shalabhasan is also called Locust pose in English.

This asana can help strengthen the muscles of the back, hip, hands, and feet.

By doing this Yogasan, the muscles of the spine, chest, shoulder, and thigh are stretched.

Because of all these, it is said that Shalabhasan can help in healing back pain.

How to do yoga:

  • To do this asana, lie on your stomach by laying yoga mats and keep the palms under the thighs.
  • First, take a breath and try to keep the legs straight and upright.
  • Stay in this state for a few seconds and keep breathing at normal speed.
  • Then exhale, bring the leg down and then do this process with the other leg.
  • After this, do it together with both feet.


  • People with heart disease should not do this asana.
  • If there is any sprain in the neck, then this asana should not be done.
  • Thyroid patients should not perform this asana without a trainer.

10.Vrikshasana( Tree Pose )

In this posture, you have to stand on one leg and concentrate the mind.

It is believed that by doing Vrisakasana one can get rid of anxiety. Stress can also be removed.

In such a situation, one can get rid of back pain due to stress.

Doing this Yogasan helps to make the spine flexible, with the help of which the spine-related back pain can be cured.

How to do yoga:

  • Stand upright by laying yoga mats in a flat place and join both legs together.
  • After this, keeping the body balanced, with the help of hands keep the right sole on the left thigh.
  • Then raise your hands above the head and come in a posture of salutation.
  • Try to stay in this state for a while, but keep in mind that the balance of the body remains.
  • Now slowly come to the first stage of yoga.
  • After this, give the body a rest for a few minutes.
  • Then do this process on the other side as well.
  • You can do this asana a few times.


  • If you have insomnia or headache problems, do not do this asana.
  • If someone is dizzy often, this yoga asana should not be done.
  • Those with high and low blood pressure are also advised not to do this.
  • Do not do this if you have knee or ankle pain.
  • People suffering from insomnia and migraine problem should also avoid this yoga asana.

11.Dhanurasana( Bow pose )

Dhanurasana is performed on the stomach. This asana is also considered a very effective yoga asana for back pain.

It helps to strengthen the muscles of the spine and abdomen. Therefore, it is believed that by doing this Yogasan, one can cure the back pain.

How to do yoga:

  • Lie on your stomach.
  • Presently twist the knees and hold the lower legs immovably with hands.
  • Now while breathing, raise your head, chest, and thigh upwards.
  • Keep in mind that in this pose your body shape should be similar to a bow.
  • Stay in this posture according to the capacity and continue the process of breathing and exhaling slowly.
  • To come to the initial state, come down while exhaling for a long time.
  • You can do this asana four to five times.


  • People suffering from heart problems should avoid this asana.
  • The patient with high blood pressure is also advised not to do this asana.
  • A person suffering from a hernia, peptic or other ulcers should not do this asana.

12.Garudasana( Eagle Pose )

Garudasana can help make the back flexible. It is a kind of stretching and strengthening exercise.

Also, by doing this Yogasan, stress is also removed. Therefore, it is believed that Garuda Sasana can help in curing back pain.

How to do Garudasana:

  • To play out this asana, first, stand upright and inhale typically.
  • Then with both hands facing forward, bend both knees slightly.
  • Then move the right leg forward and move it behind the left leg. At this stage, your right paw will be slightly above the left claw.
  • After that, while breathing normally, but the left arm on top of the right arm and try to come to the posture of salutation by rotating the left hand in front of the right hand.
  • In this state, try to stand for one minute.
  • Do the opposite action to come out of this asana.
  • At that point do it on the opposite side also.
  • You can do this asana for 5 to 10 minutes.


  • If you have any type of swelling in your veins or joint pain, then avoid doing this asana.
  • Do not do this Yogasana if you have a leg injury.

13.Ardha Pincha Mayurasana(Dolphin Pose)

The semi-pincha muurasan is believed to help relieve stress and depression by calming the brain.

In addition, it stretches the shoulders, waist, and calf, so that they are strong and can be relieved from their pain.

This yoga asana is considered beneficial in osteoporosis and sciatica, but research is still needed on this.

How to do yoga:

  • Spread a yogurt before performing a half pinch yoga asana.
  • Now sit on your knees.
  • Then place your palms and elbows on the floor.
  • During this, your shoulders and elbows should be on the same line.
  • Now while breathing, raise the waist, hips, and knees upwards.
  • For a while, balance the entire body with the toes of the hands and feet.
  • Now you can walk a few steps towards the hands with your claws or stay in this posture for a few seconds.
  • After a while, return to the initial posture, exhaling.


  • People suffering from hand and back pain should do this asana under the supervision of a yoga expert.
  • If the shoulder is hurt, avoid doing this asana.
  • Those with high blood pressure should not perform semi-pinched muurasan.

14.Baddha Konasana (Cobbler or Butterfly Pose)

Baddhonasana is made up of three words. The first one which means tied, the second angle i.e. the corner and the third posture, which means yoga pose.

It has been found that there is an increase in the level of a chemical called serotonin in those who practice yoga.

With its help, beneficial effects are found on mental and neurological disorders like depression, etc.

Along with this, this chemical, which increases by doing yoga, also acts as a pain reliever.

It has been found helpful in curing back pain as well as reducing psychiatric symptoms.

How to do yoga:

  • Before performing Baddhonasana and Butterfly Asanas, spread yoga mats.
  • Now take a deep breath and keep the spine straight and sit on the mat with legs spread forward.
  • Then, while exhaling, bend the knees and join the soles of both feet together.
  • Now taking a deep breath, hold the fingers of both hands together and hold the toes of both feet.
  • After this, bring the legs closer to the body. Try to get Adia close to the genitals.
  • Keep in mind that as much as possible, bring the legs as close as possible. Do not use force at all.
  • Then while exhaling, try to touch the knees from the floor.
  • Now while breathing and exhaling, move the knees up and down like a butterfly’s wing.
  • As soon as you feel tired, take some rest and do it again.


  • If you have a knee injury, avoid doing this asana.
  • It is advisable not to do this asana during menstruation.
  • People suffering from sciatica should practice this asana by sitting on a pillow or under the supervision of a yoga expert.

15.Bitilasana (Cow Asana)

Bitilasan is made up of two words. Bitila, which means cow and posture. During this yoga asana, the body is in the posture of the cow.

This asana is done with cat pose posture i.e. margarhi asana.

This asana helps to stretch the sides of the arms, upper back, chest and abdomen.

This yoga asana can help in toning the abdominal muscles and healing neck and back pain.

Bittilasana can also strengthen hands, fingers and wrists.

How to do yoga:

  • Lay yoga mats and a comfortable posture in a flat area.
  • Now sit on Vajrasana with the help of knees.
  • Then, while leaning forward, resting both hands directly on the ground.
  • Then raise the hip and waist upward.
  • Body shape should be similar to table and tabletop during this time.
  • While doing yoga, the feet should be in line with the genitals and the wrists should be just below the shoulders.
  • Now leave your head loose and look at the floor.
  • Then breathe in and raise your hips towards the sky.
  • During this, press the stomach towards the ground.
  • Now raise your head for a few seconds or look at the sky.
  • After remaining in this posture for some time, return to the table-top position.
  • After this, slowly return to the state of Vajrasana while exhaling.


  • If there is any kind of injury to the neck or it is sensitive, do not bend it too much.
  • Do not bend the back of the neck too much.
  • Avoid doing this Yogasana if you have shoulder pain.


Do all these Yogasanas under the supervision of a trained yoga trainer, otherwise, you might be off guard rather than a benefit.

Through the article, you have come to know about Yogasan for back and back pain. With their help, you can get relief from pain.

Apart from curing back and back pain, you can also adopt yoga to stay away from other physical problems. Keep in mind that yoga should be done regularly.

If you have any dilemma, you can also consult a yoga expert. At the same time, if the back pain is more, then without any delay, get a checkup done by the doctor and then do yoga asanas only by asking the doctor.

Also, you can send us your questions through the comment box. By sharing this article with your friends and experts, help them get relief from stubborn back pain.


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