Relieve Back Pain with These Five Asanas

Relieve Back Pain with These Five Asanas

Nowadays, due to changing lifestyles, the problem of back pain is common among people. The reason behind this can be muscle strain and the habit of working continuously while standing. People are taking various types of medicines to get rid of back pain. Most of the time, our back pain and spine problems start due to standing or sitting for a long time. 

But still, after much effort, it is not possible to get rid of this problem completely. Yoga can be resorted to avoiding this problem. You can do these simple yoga asanas at any time of the day and get rid of back pain.

Yoga is the best treatment to eliminate diseases from the root. You ignore the common problems that happen in the body every day. Then this is where the problems take the form of a big disease. In such a situation, if you do regular yoga, then you can stay away from diseases. On the other hand, even if you are struggling with problems related to body pain, any kind of pain killer can give you relief only for a few hours. Yoga works to gradually reduce and then eliminate physical pain. If you are suffering from back pain and are facing difficulty in sitting and standing then yoga asanas can be used to get rid of back pain.

Note: There are some points to note before performing the yoga asanas given below -

  • Consult your physician first before starting practicing any of the asanas.
  • The given asanas are for information purposes, if you want to start any of these, first take proper training or learn to perform them.
  • Don't stress yourself while performing the yoga asanas as they may cause a problem for you.
  • The information and detail given in the given article are properly researched and there is nothing fiction in it.
  • If you have any injury, then it is advised to not try the given asanas without the consultation of a doctor or trainer.

1. Bhujangasana - Cobra Pose


Bhujang means snake, just as the body of a snake is flexible, in the same way, this asana is able to keep the body flexible and agile. By doing this, belly fat is reduced and there is flexibility in the spine. Apart from this, doing this asana provides relief for asthma, chronic cough or other lung diseases. It also gives strength to the arms.

How to Practice?

To do this asana, lie down straight on the ground. Keep the face on the support of the chin, the elbows to the waist and keep the palms facing upwards. Bend both the hands at the elbows, bring them forward and place them under the arms.

Now sticking the chin with the neck, place the forehead on the ground with the nose touching the ground. While breathing slowly, lift the head and the front part of the body upwards on the palms. Move the head as much in the backward direction as you can.


With regular practice of Bhujang Asana, problems related to the back are reduced. The practice of this asana is also beneficial for the back and spine. With this asana, the problem of backache is cured and it has a positive effect on respiratory function.

2. Shalabhasana - Locust Pose


Shalabh means grasshopper. During the last step of the asana, the posture of the body looks like a grasshopper. That is why the Shalabhasana is also known as the Locust Pose. The asana is much beneficial in getting relief from backache and spine problems.

How to Practice?

Lie down flat on your stomach placing the palms under the thighs. Put your ankles together. Inhale and raise your legs high in the air as much as possible. Slowly breathe in and breathe out maintaining the state. Bring your leg down while exhaling. Repeat the cycle.


The regular practice of Locust Pose provides you relief from your back pain and spinal problem. Moreover, it is also beneficial in strengthening the digestive system and reducing the extra fat from the abdomen and waist.

3. Ustrasana - Camel Pose


Made up of two words, "Ustra" meaning "Camel" and 'Asana" meaning "Pose or Posture". So, it is also known as Camel Pose. It calms down the anger and cures physical ailments.

How to Practice?

First of all, you sit on the floor in Vajrasana with your knees bent. Keep thighs and feet together, toes on the floor at the back. There should be a distance of approx one foot between feet and knees. Now you stand on your knees. While inhaling, bend backwards and now place the right palm on the right heel and the left palm on the left heel.

Bend your back while not jerking the neck. Put the weight on the arms and legs equally. Inhale and exhale slowly. Hold for some time and return to the initial position breathing deeply. Repeat five to seven times.


Practicing this asana regularly will reduce belly fat. It is also beneficial in controlling diabetes and managing anger. It further stimulates the pancreas and helps in the secretion of insulin. The problem of backache is also reduced with the Camel Pose.

4. Balasana - Child Pose


Balasana is a relaxing pose. An asana of basic level, Balasana is a Vinyasa Yoga style posture which should be practiced for the time duration of 1 to 3 minutes. It stretches hips, thighs, and ankles.

How to Practice?

Kneel down on the yoga mat touching both the ankles and heels together. Slowly spread your knees out to the side as much as possible. Take a deep breath and lean forward. Exhale while taking the stomach between both the thighs. Extend the arms in the forward direction resting shoulders on the floor. Stay for about 30 seconds to a few minutes as per your comfort.


Balasana is a calming and rejuvenating posture that gives relaxation and refreshment to the body. The spine or spinal column gets relief during the practice of this asana. Balasana relaxes the muscles in the body and helps in relieving back pain, especially when this pain is occurring in the back, neck and shoulders.

5. Adho Mukha Svanasana - Downward Facing Dog Pose


Adho Mukha Svanasana is traditionally practiced to increase flexibility throughout the body and relieve any pain in the back or neck. Both the waist and neck are considered very sensitive in the body. It is considered one of the best asanas for getting relief from various chronic ailments.

How to Practice?

Stand on both hands and knees. Exhale while lifting the hips up and keep your elbows and knees straight. You need to make sure that the body forms the same as the inverted "V". Keep the arms and legs straight as much as possible and the head straight and look down. Keep palm straightly on the ground and at some distance from the shoulders. Take a deep breath and hold the position for a few seconds


By regularly practicing Adho Mukha Svanasana, the body gets tremendous benefits. Like it strengthens the lower abdominal muscles in the body as well as supports the spine. This asana helps in increasing blood circulation and improving digestion. It also controls anxiety and stress.