10 Yoga poses for quick BACK PAIN RELIEF!

Have you tried everything for your back pain and still can’t find a longterm solution? Well, I am very sure that this article will help you with easy to do yoga poses to get permanent relief from back pain and it will keep you wondering why did you not try this first.

So, let us understand how yoga poses help in providing back pain relief. Back pain is caused by many reasons like bad posture and sitting for long hours at the workplace or feeling inflexible and rigid in the back muscles or sudden jerks while lifting heavy items and the list goes on. Well, these problems are common and supposed to be treated with care, increasing flexibility and making the back muscles stronger to bear and balance the weight of our body.

Even if you are not suffering from any back pain, it is always good to practice these yoga poses to take care of your body, in this case, your back muscles!

yoga poses for back pain

10 yoga poses to make your back stronger and provide back pain relief.

  • Camel Pose | Ushtrasana
  • Bridge Pose | Setu Bandhasana
  • Half Lord of Fish pose | Ardha Matyasendra
  • Sphinx Pose | Salamba Bhujangasana
  • Extended Triangle Pose | Trikonasana
  • Cobra Pose | Bhujangasana
  • Knee Twist | Jathara Parivartanasana
  • Knee to Chest Stretch | Apanasana
  • One Leg Raise |Eka pada Uttanpadasana
  • Bow Pose | Dhanurasana

One needs to note that these yoga poses are to be practised every day to get best results in back pain relief.

First Yoga Pose for Back pain relief is Camel Pose | Ushtrasana

How to Perform Camel pose/Ustrasana | Thyroid Management | Spine Health | Yog4Lyf


  • First of all, kneel down on the floor.
  • Keep your thighs and feet together.
  • Toes should be pointing back and resting on the floor.
  • Bring the knees and the feet about one foot apart and stand on the knees.
  • Inhale, bend backwards slowly.


  • Avoid this pose if you are suffering from high or low blood pressure.
  • Do not practise the camel pose if you have Migraine, serious lower back or neck injury.
  • Avoid it if you are suffering from Insomnia.

Second Yoga Pose for Back pain relief is Bridge Pose | Setu Bandhasana

How to Perform BRIDGE POSE | Asana | Yoga for Back Pain | Yog4Lyf


  • Lying on your back, bend both knees and place the feet flat on the floor hip-width apart.
  • Place your arms alongside the body with the palms facing down.
  • The fingertips should touch the heels.
  • Inhale and lift the hips up, by giving a little pressure on the feet towards the floor.
  • Lift your chest up with the support of your arms and shoulders.
  • Please note that your shoulders and arms should be resting on the floor.
  • Breathe and hold for 4-8 breaths.
  • To release: exhale and gently place your spine back to the floor.


  • Avoid practising this pose if you are suffering from neck or back pain.
  • Avoid the yoga pose if one is having any knee pain.
  • Avoid it during a shoulder injury.
  • Avoid moving your head left or right.
  • Do not put more pressure on the neck.

Third Yoga Pose for Back pain relief is Half lord of fish pose | Ardha Matyasendra

How to Perform Ardha Matsyendrasana | Yoga for Digestion | Yoga for Spine Health | Yog4Lyf


  • Sit comfortably on your mat and sit straight so that your back, neck and head are aligned.
  • Take the support of your hands, and bend your right knee and place it on the left side of your left hip.
  • Now twist your hips and shoulders to your right.
  • Place your left elbow near your right knee while the right hand is supporting your back to be straight and balancing the pose.
  • Hold it for 5-6 breaths and relax
  • Repeat the same with the other leg.


  • Avoid this pose if you are pregnant or going through menstrual cramps.
  • Avoid it if you have gone through recent brain, abdominal or heart surgery.
  • If you had a spinal disc slip, then practice it under supervision.

Fourth Yoga Pose for Back pain relief is Extended triangle pose | Trikonasana

Triangle pose / Trikonasana | How to do | Benefits | Contraindications


  • Stand on your mat with your feet apart. (4-5 feet)
  • Keep your heels are aligned with each other.
  • Turn your right foot out 90 degrees.
  • Raise your arms to the side of your shoulder, and parallel to the ground with your palm facing down.
  • Exhale and position your right hand in the same direction as your right foot. Shift your left hip back so your tailbone and pelvis tilt toward the wall or space behind your left foot.
  • Turn your left palm forward, with your fingertips towards the sky.
  • Rest your right hand near your ankle. Align your shoulders so your left shoulder is directly above your right shoulder.
  • Hold this position for 1 minute, take rest and so the same with your left leg turning to 90 degrees this time and repeat the above-mentioned steps with your left hand.


  • Avoid practising this pose if you are suffering from high blood pressure or headache.

5. Sphinx Pose | Salamba Bhujangasana

How to Perform Sphinx Pose | Yoga for Lower Back Pain | Yoga for Spine Health | Yog4Lyf


  • Lie on your belly, legs side by side.
  • Keep your toes stretched and feel at ease.
  • Now set your elbows under your shoulders and your forearms on the floor parallel to each other.
  • Inhale and lift your upper torso and head away from the floor into a mild backbend.
  • This belly lift supports and distributes the curvature of your backbend more evenly along the length of the spine, soothing your lower back and awakening your upper back.
  • Stay for five to 10 breaths, then exhale and slowly release your belly and lower your torso and head to the floor.


  • Avoid this pose if you have any back injury or headache.

6. Cobra Pose | Bhujangasana

How to do Cobra Pose Step by Step Guide | Yoga for Back Pain | Yog4lyf


  • To begin with, first, lie down flat on your stomach.
  • Place your legs comfortably and toes touching the floor and sole facing the roof.
  • Then place your palm near your chest,
  • Keep your elbows closely tucked inside.
  • Then without moving your lower body, raise our upper body supported by your hands.
  • Keep breathing normally and stay in the same position for 30 second
  • Withdraw from that position, take rest, and try again for more 30 seconds.


  • Do not practice Cobra pose, if you have any recent back or wrist injury.
  • Avoid if you are pregnant.

7. Knee Twist | Jathara Parivartanasana

How to Perform Jathara Parivartanasana | Yoga for Flexibility | Yog4Lyf


  • Start the pose by lying on your back and feet on the ground.
  • Place your arms on the side and bend your knees and keep them together.
  • Inhale slowly and lift your feet up keeping your knees bend and feet together.
  • Exhale slowly and twist your hip and move your knees together on the left side and form a 90-degree angle with the hip.
  • Open your arms and spread it so that both the arms are aligned with the shoulder.
  • Hold the position for 3 breaths and relax and come back to the first position.
  • Repeat the same with the other side.


  • Avoid the pose if there is any severe back injury.

8. Wind relieving pose | Pavanmuktasana

Wind Relieving Pose/Pavanmuktasana | Yoga for Digestive Issues | Yoga for Bloating | Yog4Lyf


  • Lie down on your back and bend your knees.
  • Gradually inhale and lift your knees towards your chest, support your knees with your arms.
  • Lift your neck and try to touch your knees with your nose.
  • Hold for 3-4 breaths and relax.
  • Continue the process for 5-10 times to throw out all the toxins in your body.


  • Avoid this pose if you have a spinal, knee, neck injury or hip injury.
  • Women who are pregnant should not practice this pose after the first trimester.

9. One Leg raise | Eka pada Uttanpadasana

How to Perform Uttanpadasana | Core of Steel | Reduce Belly Fat | Contraindications | Yog4Lyf


  • Lie down on the floor, with your arms by your side.
  • Then inhale and lift your leg slowly and try to raise your legs as high as possible.
  • Hold your leg for 2-3 seconds and exhale.
  • While exhaling lower your leg slowly without any sudden jerks.
  • Repeat the same process with your right leg.


  • Avoid this pose if there is recent abdominal surgery.

10. Bow Pose | Dhanurasana

Benefits of Dhanurasana | How to do Dhanurasana | Bow Pose Yoga | Yog4Lyf


  • Lie stomach-down on the floor.
  • Raise front torso, supporting weight on the stomach.
  • Raise legs off the floor, fold at knees.
  • Take hands back and take hold of your ankles, arching up and back as much as you can.


  • One should not practice this right after having a meal or right before sleeping.
  • Avoid this pose if you are suffering from high blood pressure or any heart problems.
Yog4Lyf yoga asana

BACK PAIN can also be caused by stress, check out Pranayama for Stress and Yoga For Stress to ensure that the possibility of suffering from back pain due to stress shall be relieved

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