Top 10 Yoga Asanas to Get Relief from Back Pain

(Setu Bandhasana)

Why it works: Strengthens the glutes and back muscles while stretching the spine and chest.

• How to do it: Lie on your back, bend your knees, and keep your feet flat on the floor. Press into your feet to lift your hips while keeping your shoulders grounded.
• Tip: Avoid squeezing the lower back; engage the glutes and thighs instead.

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(Supta Matsyendrasana)

Why it works: Releases tension in the lower back and massages the spine.

• How to do it: Lie on your back, draw one knee to your chest, and gently guide it across the opposite side while extending the other arm.
• Tip: Keep both shoulders on the ground and breathe deeply into the twist.

(Bhujangasana)

Why it works: Opens the chest and strengthens the muscles of the spine.

• How to do it: Lie on your belly, place hands under your shoulders, and gently lift your upper body.
• Tip: Avoid pushing too high—just enough to feel a stretch in your spine, not compression.

Yoga isn’t just about flexibility—it’s about awareness, breath, and alignment. Practicing these poses regularly (even 15–20 minutes a day) can significantly reduce back pain, improve posture, and build long-term resilience in your spine.

However, always listen to your body. If your back pain is chronic or severe, consult a healthcare provider before beginning a yoga routine. Remember: yoga is a powerful tool—but when used mindfully, it’s also a form of self-care that supports both your body and mind.