Manage back pain with these 10 yoga postures

What causes back pain?

Back pain can be caused in females during PMS (Pre-Menstrual Syndrome)) i.e. before the period starts. It can cause in males and females both- due to sitting in a particular position for too long, sleeping in an awkward position, lifting heavyweight, sleeping on an uneven mattress, or due to lack of nutrition in the diet. It can also be caused due to aging as the bones and muscles start becoming weaker as a person ages.

What can make your back pain worse (risk factors)?

  • Lack of calcium in the diet
  • Drinking too much soda (as it depletes the calcium in your body)
  • Lack of exercise (sedentary lifestyle)
  • Injuries (previous injuries or fresh injuries)
  • Spinal anesthesia
  • Improper posture while sitting (slouching)
  • Spike in the insulin level in your body (it can lead to inflammation)
  • Eating food that contains too many preservatives or other chemicals (packaged food like “ready to eat” or “ready to cook” items)

What is the prevalence of back pain?

Around 80% of Indians suffer from back pain as per several surveys conducted by various organizations. In fact, nowadays, in India, even the younger population is suffering from back pain. As per certain studies, approximately 20% of the population in the age group 16-34 is getting diagnosed with back and spine-related conditions. Worldwide, there are more than 540 million people who have this complaint of their aching back.

What is yoga?

Yoga is a group of physical exercises that is done by practicing specific postures that can help to build strength and resistance. It originated in ancient India and is practiced to date by millions of people across the globe. It helps to not only relax the body but also calm the mind.

How can yoga help with back pain?

As per a study published in 2017 by the American College of Physicians- people suffering from chronic back pain were able to see a significant decrease in their pain intensity and gradually did not have to restrict themselves from doing various physical activities. They could get rid of their pain medications as well.

What are the specific yoga asanas (postures) that can help with back pain?

  • Balasana

This yoga asana also calls “the child yoga pose”. It releases the tension in your neck and back both by stretching your spine, hips, thighs, and ankles.

  • Ardha matsyendrasana

This yoga asana also calls “the half lord of the fishes yoga pose”. This twisting posture alleviates fatigue-induced back pain.

  • Setu bandha sarvangasana

This yoga asana also calls “the bridge yoga pose”. This inversion and bending exercise can relieve not only back pain but also relieves headaches which are usually observed along with backache in case of too much stress.

  • Salabhasana

This yoga asana also calls “the locust yoga pose”. It stimulates the body and makes your vertebral column strong.

  • Bhujangasana

This yoga asana also calls ‘the cobra yoga pose”. is also a part of the “Surya namaskar”. It is a simple pose that can do by lying down on the abdomen and raising your upper body. It stretches the muscles to relieve back pain for which the cause may be unknown.

  • Salamba bhujangasana

This yoga asana also calls “the sphinx yoga pose”. This gentle yoga pose strengthens the spine and buttocks. It involves the stretching of the shoulders, abdomen, and chest which helps to relieve stress in the body.

  • Trikonasana

This yoga asana also calls “the extended triangle yoga pose”. It helps to relieve back pain that may cause due to stress and anxiety by stretching the hips, spine, and groins.

  • Adho mukha svanasana

This yoga asana also calls “the downward facing dog yoga pose”. This pose that consists of bending forward helps to relax the muscles of the back and helps to deal with the imbalance in the body while also enhancing the strength of the body.

  • Marjorie-asana

This yoga asana also calls “the cat yoga pose”. This is a stretch that will mobilize your spine by stretching your torso, neck, and shoulders and relieve back pain.

  • Kapotasana

This yoga asana also calls “the pigeon yoga pose”. It relieves the tension in your back and calms the body.


Yoga is an effective way to treat acute back pain that does not exert any side effects. It does not restrict to any particular age or gender. Also, contrary to the popular belief, it is not a religious practice. Anybody can do yoga and get benefit from it. However, if you are having prolonged back pain, i.e., if your pain does not go away in a few days, then you should consult your physician.

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