Top 5 Yoga Exercises For Back Pain

Back Pain

Back pain is the pain that you experience on any area of your back. At times, the pain may extend to your buttocks and your legs. Back pain is mostly associated with medical issues pertaining to your spine, primarily involving the muscles, nerves and bones of the region. Back pain originates over a number of causes that may occur singularly or in combination with each other.

Muscular strain, poor posture, structural disorders of the spine, cancer, infection and sleep disorders are some of the causal factors of back pain, which can be devastating if you do not take timely care. Back exercises are one of the most effective ways to treat back pain. Yoga offers a number of effective poses to combat back pain.

5 Yoga Exercises For Back Pain

Uttanpadasana ( Raised Leg Pose)

Uttanpadasan is aimed at relieving back pain by releasing the pressure off your spine. Lie on your back on the floor and bend your knees with your feet placed flat on the ground. Raise one leg while resting the other one on the floor. Exhale and hold your shin, and if not possible hold your thigh and slightly pull the leg towards yourself.


Remain in that position for 30-60 secs. while breathing normally. Release your leg and repeat the exercise with your other leg. This simple exercise is effective in relieving the lower back pain. It is also found to be very helpful in preventing back pain and managing the distribution of body weight better.

Supta Hasta Padangushtasana (Lying Hand-To-Toe Pose)

Supta Hasta Padangushtasana is performed by lying on the floor. After lying on your back, stretch your arms perpendicular to your body to the full extent keeping it in contact with the floor. Slowly, bring your leg towards your arm till your arm touches it. Your face should simultaneously be twisted to gaze at the other arm. Remain in this position for 30-60 minutes and repeat this exercise 5-6 times.

Supta Hasta Padangushtasana

Perform the same set of exercises with the other leg. This asana comes with a three-fold advantage. Firstly, the transverse twist strengthens the spinal cord. Secondly, the exercise stretches the muscles of the legs sufficiently, helping in relaxing and toning them. Thirdly, in the process of attaining this pose, the abdominal muscles get massaged leading to improved digestive health.

Supta Udarakarshanasana (Lying Abdominal Twist)

Supta Udarakarshanasana comes with the same advantages as the Suta Hasta Padangushtasta, however with a greater weight loss impact. To perform this exercise you have to lie down straight on your back with your palms facing downwards.  Stretch your hands on either side of your body.

Supta Udarakarshanasana

Raise your right leg, bend it at the knee and let its sole rest on your left leg. Press your right knee lightly with your left palm while twisting your head to focus your vision on your right arm. Remain in this position for 30-60 secs and repeat this exercise 5-6 times. Repeat the exercise on the other side.

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Matsyasana( Fish Pose)

Matsyasana makes you assume a pose that resembles the fish. Lie on your back on a flat surface and bend your head backwards till your neck leaves contact with the surface and your forehead touches the surface.


Slowly return your head and neck to the normal resting position that you assumed at the beginning. This exercise can be performed with your legs in a cross-legged or stretched-out. This exercise strengthens the cervical vertebrae and relieves tautness of the neck.

Shalabhasana (Locust Pose)

Shalabhasana relaxes the muscles of your back and neck. You can perform this asana by lying on your belly with your arms and chin touching the floor, and your palms facing downwards. Raise your legs upwards till they make an angle of 45 degrees or more with your body. Remain in this position for ½- 1 minute. Repeat the exercise 4-5 times.


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.