30 Yoga postures to cure back pain

Do not back off your back pain and never to take it lightly as there are chances of the spine becoming vulnerable to serious disorders like a slipped disc, hernia or in rare cases, paralysis of limbs.

Research says that yoga for back might be a more effective treatment for lower back pain than traditional methods.

The spine, or backbone, is made up of a column of 33 bones and tissue extending from the skull to the pelvis. These bones, or vertebrae, enclose and protect a cylinder of nerve tissues known as the spinal cord. Between each one of the vertebra is an intervertebral disk, or band of cartilage serving as a shock absorber between the vertebrae.

Back pain is a common complaint among people of all ages.


  1. Poor or bad posture (especially, a forward slouch)
  2. Wrong sleeping positions
  3. Stress and restless lifestyles play an important role in giving you backache.
  4. The lack of flexibility of the back which contributes to the lower back ailments increases as the body ages.
  5. Accidents & Injuries.
  6. Smoking.
  7. Lack of exercise: Weak, unused muscles in your back might lead to back pain.
  8. Improper lifting: Using your back instead of your legs can lead to back pain.
  9. Psychological conditions. People prone to depression and anxiety appear to have a greater risk of back pain.

How to relieve back pain through yoga:

I always like to include many variations to my Yoga students. It not only fun but to keep it exhilarating. You can comfortably and mindfully practice these 30 yoga exercise for back pain relief on the yoga mat. *(You don’t have do all these Asanas in the same session)

  1. Tadasana (Palm tree pose)Tadasana-
  2. Utthita Trikonasana or Extended Triangle PoseUtthita Trikonasana
  3. Parivrtta trikonasana (revolved triangle pose)parivrtta-trikonasana-yoga-pose-jack-cuneo
  4. Marjariasana (Cat pose)Cat-Stretch-Pose-Marjariasana-22
  5. Bitilasana (Cow Pose)Cat-Stretch-Pose-Marjariasana2.jpg
  6. Ardha-Chandrasana or Anjaneyasana or Low LungeAnjaneyasana the-low-lunge-pose-225x300
  7. Ardh mukha savanasana  or downward facing dogArdh mukha savanasana  or downward facing dog.jpg
  8. Yoga Mudra yoga-mudra
  9. Ardh matsyendrasana or Half Fish God poseardha-matysendrasana-bent-arm
  10. Ushtrasana or Camel PoseUstrasana.jpg
  11. PashchimottanasanaPashchimottanasana.jpg
  12. Purvottanasana or upward plank posePurvottanasana or upward plank pose
  13. Halasana or plough posehalasana.jpg
  14. Pavanmuktasana (wind releasing pose)

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  15. Supth Vakrasana (spinal twist)Supth Vakrasana (spinal twist)
  16. YastikasanaYastikasana
  17. Setu Bandhasana (bridge pose)Setu Bandhasana (bridge pose).jpg
  18. Bujanhgasana (cobra pose)bhu
  19. Shalabasana (locust pose)locust2.jpg
  20. Shashankasanaa (rabbit pose)rabbit_pose.jpg
  21. Supth padangushtasanaSupth padangushtasana
  22. Ear to Shoulder PoseEar to Shoulder Pose.jpg
  23. Viparita Karani (Legs Against the Wall Pose)Viparita Karani (Legs Against the Wall Pose).jpg
  24. SphinxSphinx
  25. Fish Pose (Matsyasana)Fish Pose (Matsyasana).jpg
  26. Bound Angle Pose (Baddha Konasana)Bound Angle Pose (Baddha Konasana).jpg
  27. Cow Face ArmsCowFaceArms350
  28. Standing Forward Fold With Shoulder OpenerStanding Forward Fold With Shoulder Opener
  29. Two-Knee TwistTwo-Knee Twist
  30. Savasana (Corpse Pose)Yoga-Poses-Savasana-Corpse-pose

Daily Prevention Tips:
In addition to these Thirty  poses, try to be more mindful and aware of your daily posture.

Take the time to sit, stand, and walk, with intentionally correct posture and your body will thank you.

Move your neck through its full range of motion every day. The muscles, bones, and connective tissue in our necks want to move and remain flexible as we age. The simple act of moving our neck forward and back, side to side, and in circles gives this important part of our body the attention and love it needs.



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