Top 5 Yoga Poses to Ease Back Pain

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One of the most ancient and effective ways to get relief from back pain is through yoga. Yoga is the sibling of Ayurveda, the ancient Indian medical practices. Yoga has evolved through time by virtue of refinement and instruction handed down generation to generation. So, you always have an up-to-date version to use for your life and health. Here, we see the best yoga poses for easing back pain.

Downward facing dog (AdhoMukhaSvanasana)
This yoga pose, the downward facing dog pose, is a great exercise to reverse the effects of gravity. It makes the spine supple and helps correct anything out of place. But, one must modify the yoga pose to accommodate the back pain. It helps lengthen and decompress the entire spine.


  • Start from the tabletop position on the floor on your hands and legs.
  • Raise your knees and straighten your hands by raising your buttocks up in the air.
  • Lengthen your spine and press to your pubis. Do not bend the knee fully if you are able to feel the pain.
  • Exhale and push your thigh back and stretch your heel to the floor.
  • Firm your shoulder blades and then open them.
  • Strengthen your arms and keep your head straight between your arms, it must not hang.
  • Hold the pose for a count of ten. Relax and come to the tabletop position. Repeat the exercise as desired.

Crane Pose (Bakasana)
To do this, one must have strength in the arms. It eases the back muscles and helps you develop more suppleness in the spine and back. Start from a seated position on the ground with arms by your side.

  • Sit on your toes and rest on your heels. Keep your hands between your knees with the palms outstretched.
  • Bring your body forward, so the hand takes all the weight and lift your buttocks off the floor by lifting your ankles up behind you.
  • Press on the elbows with your knees to help you keep the balance of your body weight.
  • Keep your eyes focused in front of you. Hold the pose for a count of ten.
  • Relax and come to the seated position. Repeat as desired.

Extended Puppy Pose (UttanaShishosana)
This is an easy pose and helps relax the entire back muscles.

  • Start from tabletop position on all fours. Keep your hips above your knees and shoulder on top of your wrists.
  • Exhale and walk your hands to walk to the front. Expand your chest and bring your forehead to the mat.
  • Keep your fingers spread out while pressing with the thumb and forefinger and do the finger-lock. Create a suction effect with your palm; roll your arm bones outwards so that your shoulders get broad. Let your upper arms fall away down from your ears.
  • Inhale and deepen the stretch by reaching with the fingers and let the chest melt towards the floor.
  • Gently hug in your ribs and keep the stretch for 10 counts.
  • Walk back to the tabletop position.
  • Repeat as desired.

Locust Pose (Salabhasana)
This is easy for beginners to do. It stretches the back muscles and eases the tensions out of the person’s back.

  • Startfrom a supine position on the mat.
  • Exhale and lift your upper torso, head arms, while pressing down with the lower ribs, and front pelvis.
  • Firm your buttocks through your heels and lengthen your legs. Raise your hands parallel to the floor pointed backward.
  • Gaze forward and lift your legs off the floor. Hold the pose for a count of ten.
  • Repeat as desired.


Bow Pose (Dhanurasana)
This is an advanced pose. Do not do this is your pain increases.

  • Start from a supine position on the floor.
  • Raise your legs off the floor and bring your hands back to grab your ankles.
  • Arch your back so you feel the stretch of the muscles. Hold the pose for a count of ten.
  • Repeat as desired.


All the yoga poses should be done only under a qualified yoga instructor. If done in the proper way, you will get the best benefit and improve your health. Augment your yoga exercises with good, nutritious food, so you have enough energy to perform the exercises.

Author Bio: Devakar Sandhu
I am a dedicated yogi running yoga teachers training School in beautiful and spiritually elevated places of India and Nepal under the auspices of Ekam Yogashala. Ours is an internationally recognized school affiliated with the Yoga Alliance, USA providing best yoga teacher training programs as well amazing yoga retreats. My passion and love for yoga drives me towards its exploration, adventuring and spreading the gained knowledge through my writings. Website:

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