5 Best Yoga Poses To Cure Back Pain

yoga for back painBack pains are very common ailments among people these days. Medications and medical treatments are of less use to the cure this problem from its root. Yoga is an ancient Indian practice, well researched and widely used treatment plan in back pain rehabilitation.

Yoga poses prove helpful in back pain by inducing right spinal alignments, lengthening and stretching the hurt tissues and muscles. Moreover, yoga postures are very effective in removing stiffness and reducing negative emotions.

These are 5 best and proven poses to alleviate back problems.

Yoga Poses To Cure Back Pain

Bhujangasana/ Cobra Pose

Lie down on floor, with chest and forehead facing the floor, keep the legs straight and feet together at the same time your toes should be pointing back. Let the hands and palms rest at the sides of your chest. While inhaling slowly raise your head and upper body to look at the ceiling.

Instead of using palms to rise, rise upwards with use your back muscles. Breathe normally. Hold the position for a few seconds and come down while exhaling. Repeat this 2-3 times. This asana gives a great exercise to back muscles and vertebrae, helping alleviate back pain.

Katichalana/ Spine Twisting Pose

Lie on your back with legs straight and hands resting by your sides. Slowly bring the hands under your head while locking the fingers and bend your legs at knees and keeping a feet’s distance between both the legs.


Exhale and twist both the knees to right, simultaneously moving the neck to left and maintain a normal breath. Hold the twist for a few seconds. Repeat this at the other side also while exhaling. This exercise can relive joint pains specially the back pain, as it helps maintain flexibly of spine.

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Vakrasana/ Twisted Pose

While sitting on the floor keep your legs stretched in front. Raise and bend the right leg at knee, place right hand behind the back. Bring the left arm over the right knee and hold the right ankle. Push right knee to left as far as possible.

Now exhale and twist the head to right. Breathe normally. Repeat this on the other side. Do this pose twice at both the sides. This pose gives good twist to spine and increases the flexibility of back and thus helps removing the hamstring.


Assume the tabletop position, make sure that your shoulders, elbows and wrists are in a line, at the same time set your knees right under your hips. Start by staring at the floor, inhale deeply and raise your head, spine and hip-bones. Rise up towards ceiling making an upward curve in spine.


Hold this posture for few seconds while breathing normally. Then, come back to the initial tabletop position while exhaling deeply. Repeat this 10- 20 times. Starting from the neck, this asana can stretch the whole spine till the tail-bone and give it a good massage for relief in pain and removes the stiffness.

Trikonasana/ Triangle Pose

Stand with feet atleast 2 feet apart. Inhale, raise both your arms by your sides, slowly till the shoulder. Arms are now parallel to the ground, level. Now turn to right inhaling deeply and keep the knee erect. Touch the right toe with right hand fingers and bring the left arm above towards the ceiling.

Hold the posture for a few seconds while breathing normally. Exhale and come up to the initial position. Repeat this at the other side. Do this 2 times each side. This asana opens up entire spine and relieves back and neck aches efficiently.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.