Top 10 Yoga Asanas to Get Relief from Back Pain

Yoga Asanas for Back Pain: Below are 10 tried-and-tested yoga asanas (poses) that can help ease back pain and improve your overall spine health. These poses don’t require advanced flexibility, making them suitable for beginners and experienced practitioners alike.

(Adho Mukha Svanasana)

Why it works: Stretches the hamstrings, calves, and spine, which are often tight in people with back issues.

• How to do it: From hands and knees, lift your hips towards the ceiling, forming an inverted V shape. Keep your hands shoulder-width apart and feet hip-width apart.
• Tip: Bend your knees slightly if your hamstrings are tight.

Child’s Pose (Balasana)

Why it works: Stretches the lower back and relieves tension in the spine and hips.

• How to do it: Sit back on your heels, stretch your arms forward, and lower your forehead to the ground.
• Tip: Keep your knees wide if you need extra space. Hold for 1–3 minutes for best results.