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Yoga Poses For Back Pain

Back pain is a prevalent problem among people nowadays. It is because all offices, banks, malls, schools, and many other places of public interest have gone digital. The employees work day and night sitting at the computers for long hours. Their physical activity is almost over. 

Most of them often complain about their back pain. They get mentally and physically exhausted after the day’s work. Some of them are taking painkillers for instant relief, but that’s temporary. Hence they need some gentle and light exercises in their routine for better fitness. Meditation and breath control can work wonders if done with light warm-up exercises. 

Yoga is becoming very popular and the safest way to reduce back pain. Various yoga poses help improve your muscle strength and flexibility. A few minutes of yoga practice keeps your body fit and balanced. Yoga is a therapy of mind and body and is an excellent way to deal with back pain. 

Various poses include stretch and backbend postures to reduce back pain. But should be done in the correct way to prevent strains and injuries. You should always start with easy ones and then slowly go for the advanced postures. In the beginning, you’ll find it difficult because the body lacks flexibility, but doing it can help you overcome fundamental problems. Here are some of the yoga exercises to reduce back pain. 


Cat-Cow Pose

This is a gentle posture to stretch your shoulders, neck, and torso to mobilize your spine.


  • Get on your hands and knees, put your hands and arms at a shoulder’s distance, and the knees at a hip distance.
  • Breathe in and out slowly and try to bring your navel towards your back, and tuck your tailbone gently.
  • Repeat the pose as you inhale and hold your breath with movement.
  • Do it 5-10 times repeatedly every day.

Half Lord Of The Fishes Pose

This exercise strengthens your spine and reduces backache. It also activates your internal organs and removes fatigue.


  • Be in a seated position; bring your right foot close to your body.
  • Draw your left foot towards the outside of your leg.
  • Stretch your back while twisting your body to the left side.
  • For support, take your left hand behind to the floor.
  • Keep your elbow wrapped around your left knee.
  • To deepen the twist in your back, keep your hips flat.
  • Try to look over the other shoulder by turning your gaze.
  • Repeat the same pose on the other side. 

Child’s Pose

This is a perfect pose to release tension in your back and neck. The gentle forward fold stretches your hips, ankles, thighs, and spine. You feel relaxed from stress and fatigue after practicing this pose.


  • Sit back with your knees together, on your heels.
  • For support, you can use a pillow under your forehead, torso, or thighs.
  • Bend forward and walk your hands in front.
  • Keep your forehead on the floor gently.
  • With your palms going up, keep your arms stretched in the front position and bring them close to your body.
  • Try to release tension in your back by making your upper body fall into your knees.
  • Be still in the same position for 5 minutes.


This is commonly known as the pigeon pose, is a popular yoga exercise to stretch your lower back and hips. It increases your flexibility and strengthens your muscles if done correctly. There are various forms of kapotasana like classic, resting, and king pigeon pose. Each of these has different stretches and difficulties.

The one-legged king pigeon pose is a hip opener posture that increases the range of movement in the hip socket. This pigeon poses regulates digestion, activates abdominal organs, relieves stiffness in the shoulders and chest.


  • It starts with the downward-facing dog. 
  • Put your right ankle close to your left wrist, bring your right knee between your both hands. Stretch your left leg behind with your kneecap and top foot on the floor.
  • Stretch your front body and release the tail bone towards your heels.
  • Bring your front leg skin down to balance your bodyweight equally between your right and left hip. Flex your front leg and press down using all your toe tips.
  • Hold the position for five minutes and repeat the same on the other side.
  • Bend your front knee for a more intense pose.
  • People with more flexibility can include backbend and reach left hand to control the outer side of their left ankle.
  • Keep your left foot in external rotation and right leg neutral for improved hip opening. It will help your right leg stretch the psoas and other hip joints, and the front of your left side will increase the flexibility of your outer hip and buttocks.
  • Practice this exercise/asana daily to stretch and strengthen your right and left thighs.


Yoga has many stretches and strengthening exercises for backaches. It helps release tensions of muscles and improves flexibility. Make sure that you do it under a trained professional to avoid injuries and strains. Always start with warm-up, light exercise and proceed further. If done correctly, it reduces pain. Keep your mind relaxed and enjoy all the physical and mental health benefits. Practice it daily and overcome backache issues.


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