Yoga Poses To Relieve Back Pain

These days pain in lower back is very common problem. Yoga and exercise help 

to relieve the back pain. But before doing any yoga, take advice from doctor. 

You can easily perform these back pain relieving yoga poses at home but learn 

from yoga instructor first. Following are the poses to strengthen your back and 

relieve pain. 

Triangle Pose:- This pose is good for strengthening muscles of back and legs. 

Stand straight with space of 4 feet between feet.  Make a 90 degree angle with 

left foot and 15 degree with right.  Inhale arms out to sides. When you exhale 

touch left arm to the ground keeping right arms straight in air. Your face must 

see right arm. Hold this position for 20-30 seconds and then come to normal 

position and repeat from right side.

Child Pose:- It looks like a resting pose.  This pose helps in elongating back. 

Sit down on your heels and fold your hands. Stretch your arms out in front of 

you so that palms can gently rest on floor.  Touch your forehead to ground and 

take deep breaths. To come out, slowly move your hand towards legs and sit. 

Repeat this pose for 3-4 times.  

Upward facing pose:- This pose stretches your abdominal muscles and opens 

up your chest.  Lay down on floor with palms facedown by middle of ribs. Draw 

your legs together and press the floor with top of your feet. Try to lift your chest 

off the floor using the strength of back. Hold the position for 5-6 breaths.

Cat and Camel pose:- This pose is good as it gently massages the spine. 

Start with knees and hands down on floor. Keep your head and back in perfect 

horizontal position. Round back up and drool head down as camel arching his 

back and then make cat pose by forming a reverse arch with your back and 

head upwards. You need to inhale while camel pose and exhale in cat pose. 

Repeat this pose 7-8 times.   

Upward Forward bend Pose:- This upward forward bend helps by releasing 

the tension in lower back. Stand straight with feet-width apart. Loose your knees.  

Gently hinge your waist and bend forward with hands trying to reach the floor.  

Hold onto opposite elbows and let your head hand. Keep this position for 30 

seconds and back to normal. Repeat this for 3-5 times.



Downward facing Dog Pose:- Downward facing dog pose strengthens your 

back and leg muscles.  Start with hands and knees.Push your body like you do 

push up and then push your hips to make an angle. The pose will look like making 

a V upside down.  Relax neck muscles, and gaze