Effective Yoga Poses to Relieve Back Pain

‘Because of poor posture practically 95% of our population suffers from varying degree of spinal curvature, not to mention more serious ailments’
— Joseph H Pilates

After remaining stuck to our office chairs, in front of our laptops, all day long, what do we usually do upon reaching home?

We feel tired and are generally found relaxing over the couch or beds, couched over our mobile phones or television sets. This habit may cause serious backache or ligament issues.

Here, I am going to share with you a few 10-minute yoga exercises that you can easily do everyday just before going to bed. I hope you feel better and more energised by practicing these yoga tips. However, do consult a medical consultant or an expert before following these if you have severe health issues.

1. Cat/Cow Pose

Generally, this is a warm up pose before moving to some strong stretching exercises. Start with table top position with hands under the shoulders and knees under the hips. Inhale, see upward towards the ceiling and pull in back towards the mat to make a curve with our back. When exhaling, do the opposite, i.e., chin pulled towards the neck and back stretching out to the top to make a concave. 

Practice 3-4 rounds.

2. Cobra Pose


It is one of the greatest poses to relieve back pain, and very helpful in strengthening the back muscles. Lay down on your belly while keeping your feet together. Hands resting on the floor near shoulders, palms facing down. With the help of back muscles, push yourself upwards upto the navel. Hands will provide support but all tension should be on back muscles. Stay here for a couple of breaths and release, as you exhale, move down to the starting position

Practice 2-3 rounds.

3. Child Pose

This is one of the best relaxation poses. Kneel, sit back on the heels. Move the upper body down with forehead towards the floor, arms stretched and palms resting on the floor. Relax.

Stay here for 3-4 deep breaths.

4. Downward Dog

Downward dog is the key pose for stretching hamstrings and the lower back. It helps relieve tension in that area and release more energy.

Start from the table top position, tuck in your toes, and lift your hips towards the sky. Make a reverse V by straightening both arms and legs. See inwards towards your belly button. Stay here for a couple of deep breaths to release energy.

5. Forward Fold

This is another essential yoga posture for relieving back pain. But be careful if you have any serious back issues, you could either avoid this posture or bend your knees for easy movement. Bend generously into the knees by grasping the opposite elbows with each hand. Feel the stretch and relaxation in your hamstring and back area. You can stay here for some breaths or swing to the left and right to make it more effective.

Practice 3-4 full breaths.

By practicing these poses 10 minutes daily, you will feel an extraordinary effect on your back. You might even find more energy in your daily routine.

Hope you enjoyed this article. Please comment below for suggestions or queries related to yoga poses.

Note: Please consult a medical practitioner for severe back issues, these are suggestions of the writer offered with an intention to help.