7 Yoga Poses That Will Give You Relief From Back Pain

Sitting long hours while working at your desk can be detrimental to your back. People with sedentary jobs often complain of lower back pain. There are easy yoga poses that can give you relief from this pain. You must have tried some form of exercises but we bring you the exact science of yoga for back pain.

Studies say that yoga can be a useful treatment for lower back pain. Some gentle stretching and poses can have a huge impact on this problem.

Try these 7 yoga poses that can give you relief from back pain.

*Please read the disclaimer below the article before proceeding further

  1. Chin Press Breath (Murcha Pranayam)

Benefits: This asana improves concentration and will give you a sense of peace. It also helps in stretching muscles at the back of the neck. Most importantly it stimulates the thyroid which helps in regulating our body’s metabolism.

How to do:

  • Sit comfortably on the floor with your legs folded and spine extended.
  • Close your eyes.
  • Inhale gradually and deeply for 5 seconds.
  • Touch your chin tightly to the throat cavity.
  • Hold this position for a few seconds.
  • Exhale slowly and raise your chin so it is level with the floor.

This asana should preferably be done with the guidance of an expert yoga practitioner.


The Reversible Mat

  1. Pelvic Tilt (Vasti Nirvlina)

Benefits: This pose relieves any strain or tension in your back. It also strengthens the abdominal muscles while relieving stress from the lower back.

How to do:

  • Lie down comfortably on your back. Keep your hands on the abdomen.
  • Your chin should not be higher than your forehead.
  • Knees should be bent and legs separated about hip-distance apart.
  • While exhaling pull your navel towards the spine. Feel the abdominal muscles contracting.
  • Inhale and relax the abdominal muscles.
  • Repeat this exercise 5-10 times.
  • While performing the pelvic tilt, the buttocks must stay on the floor at all times.

Lift & Lengthen Yoga Block

  1. Knee Hug (Apanasana)

Benefits: This asana stretches the lower back muscles. It also acts as a massage to the entire back and lower abdominal organs.

How to do:

  • Lie comfortably on your back with your head resting on the floor.
  • Your chin should not be higher than the forehead.
  • Bend both knees and bring them towards your chest.
  • Wrap your arms around the legs and squeeze lightly.
  • Gently roll from side to side. Do not lift your head. Rest it on the floor while moving it in the same direction as the rest of the body.


  1. Knee Down Twist (Adho Janunah Parivrtta Asana)

Benefits: It is a good exercise to warm up your back and hips and relieve stress from lower back.

How to do:

  • Lie on your back comfortably with legs extended.
  • Your chin should not be higher than your forehead.
  • Extend your arms to each side in a T position. Keep palms turned up.
  • Bend your left knee while placing your left foot lightly on the right thigh.
  • On exhalation, lower your left knee to the right so that it crosses over your body. You can also use your right hand to gently lower your left knee.
  • Try to keep both shoulders on the floor while performing this asana.
  • Slowly turn your head to the left. Do not strain it though.
  • Hold this twist position for 20-30 seconds.
  • Inhale and release the pose.
  • Do the posture on the other side.
  • Repeat 8-10 times on each side.


  1. Half Locust (Ardha Shalabhasana)

Benefits: It helps strengthen the lower back, increases circulation and stretches the hip flexors while energizing the nervous system.

How to do:

  • Lie on your stomach. Rest your chin on the floor.
  • Keep legs slightly apart. Keep your arms alongside the body with palms facing down.
  • Lift your left leg a few inches off the floor but keep the top of the left thighbone touching the floor. The left hip should not be above the right hip.
  • Maintain this pose for 5 seconds.
  • Exhale and slowly release the pose.
  • Repeat with the same leg thrice.
  • Then repeat on the other side for the same number of times.


  1. Child Pose (Garbhasana)

Benefits: This pose stretches the spine and relaxes the back and neck. It also massages the abdominal organs.

How to do:

  • Kneel on the floor with your buttocks on your heels. Keep legs slightly apart.
  • Bend forward, folding your upper body onto your thighs.
  • Your forehead should rest on the floor. Place a folded towel or blanket if it feels uncomfortable to rest your head on the floor.
  • Arms should be placed alongside your body, on the floor, with palms facing up.
  • Breathe deeply and relax.
  • Hold this pose for 60-120 seconds.


  1. Legs on chair (Asanasthita Jangha)

Benefits: It improves circulation in the legs and hips. It has a calming effect on the nervous system.

How to do:

  • Lie on your back. Keep arms comfortably rested by on your sides. Palms should be facing up.
  • Lift your feet off the floor and place them on the chair such that your calves and heels rest on the seat.
  • Breathe deeply.
  • You can remain in this position for as long as you desire.

Check out 5 easy yoga poses you can do while sitting at your work desk.

*Disclaimer: Before starting any form of yoga or any exercise, please consult your medical practitioner. While doing yoga or any exercise you may get injured, this website disclaims any liability what so ever from any form of injury or incident directly or indirectly from use of proper or improper yoga or exercises or advice listed on this web site. Please take advice of a certified healthcare professional or certified instructor for suitability, method, movements etc. of yoga or exercises listed on this website. We are not responsible if you follow advice or exercises that may result in incidents or injury or any result that is undesired or unpleasant.

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Yoga for back pain


2018-05-21T08:58:17+00:00 Health & Fitness|